🟢 10-25 mg Oxalate in Fruits — 10 Foods

Fruit is the stone-friendly part of the produce aisle: most fruits measure under 10 mg of oxalate per serving, and several (banana, melon, apple) sit near zero. The main caveats are berries — which climb into the moderate range — and dried or concentrated forms, where the oxalate of a whole fruit gets packed into a smaller serving. Fruit juice deserves special attention: it concentrates both oxalate and sugar, and the sugar load matters independently for metabolic health. Eating whole fruit, with its water and fiber, is the better pattern for stone prevention than drinking juice.

Browsing by oxalate range adds precision that a broad verdict cannot. Two foods can both be rated Safe, yet one sits at 3 mg and the other at 24 mg — a meaningful difference when you are tracking a daily oxalate budget. This view groups foods by their exact milligram bracket, which makes daily tracking and meal planning more accurate. Use it alongside the verdict for a go/no-go signal plus the number for fine-tuning.

Inside this 10-25 mg Oxalate bracket for Fruits: the 10 foods span from 11.0 mg to 22.0 mg per serving, with Currants at the top end. Leading entries: Apricot, Apricots, Currants and 7 more. This is the precision layer that a broad verdict cannot show — two foods in this range can sit several milligrams apart, which matters when you track a daily total.

This is the bracket where portion awareness begins — not because any single item is risky, but because foods here are common enough that the milligrams accumulate across a full day. A lunch with two items from this range plus a dinner with two more can quietly reach 80-100 mg before anything 'high' was eaten. For stone patients on a conservative daily target, that is still workable, but it is no longer invisible: this is the tier where keeping rough track starts paying for itself.

The foods here also tend to be ones with meaningful variation between forms — raw versus cooked, fresh versus canned, whole versus juiced — and those form differences routinely move a food across a bracket boundary in either direction. If a favorite food sits here, its individual page is worth a check for the prepared form you actually eat. Pairing these items with a calcium source at the same meal (yogurt, milk, cheese) further blunts oxalate absorption, which effectively stretches the budget.