Oxalate reference · Fruit
Oxalate in raspberries
21 mg in a 1 cup serving, which the Oxalosis and Hyperoxaluria Foundation bands as low. That is 17 mg per 100 g. It sits above 50 of the 83 foods with a page here.
What is worth knowing about raspberries
Raspberries are low at a full cup, and this is the useful comparison in the berry aisle: blackberries look and cook the same way and measure about twice as much per cup. If a punnet is going into breakfast every day, the choice between them is the only decision worth making here.
The published figure
| As listed | Band | mg per 100 g | Serving | mg per serving |
|---|---|---|---|---|
| Berries, Raspberries, raw | low | 17 | 1 cup | 21 |
Bands are per serving as the OHF lists them, so a food can be high per 100 g and low in the portion anybody eats. Turmeric and dried parsley are the clearest cases of that, and neither is a problem in a kitchen.
Lower than raspberries, and doing the same job
Ranked by the most representative form of each, raspberries is 9 of 13 in fruit. These are the ones beneath it, which matters because a substitute is only useful if it does the same thing on the plate.
| Food | Band | mg per serving | Serving |
|---|---|---|---|
| Apples | low | 2 | 1 medium |
| Grapes and raisins | low | 3 | 1 cup |
| Dates | low | 4 | 1/4 cup |
| Strawberries | low | 6 | 1 cup, halves |
| Bananas | low | 6 | 1 medium |
| Avocado | low | 7 | 1/2 cup sliced |
| Figs | low | 15 | 1 medium fig |
| Oranges | low | 18 | 1 medium |
| Raspberries (this page) | low | 21 | 1 cup |
| Blueberries | moderate | 27 | 1 cup |
| Kiwifruit | moderate | 27 | 1 medium w/out skin |
| Blackberries | moderate | 45 | 1 cup |
| Rhubarb | very high | 1293 | 1 cup, diced |
Before you act on the number
A figure in a table is not a figure in your urine. Oxalate in a plant moves with variety, ripeness, soil, season and cooking — boiling leaches a good deal of it into water that is then poured away. What you absorb also depends on what was on the plate with it, because calcium eaten in the same meal binds oxalate in the gut so that it leaves in the stool instead of the urine.
There is no daily target on this site. The OHF publishes bands per serving, not an allowance, and what any one person should aim for depends on their stone chemistry and their own testing. If you have been given a number, that number wins over anything here.
Restriction is not the first move. Guideline advice for recurrent calcium oxalate stones starts with fluid, with normal calcium taken alongside meals, and with less sodium — and it recommends the fruit and vegetables a low-oxalate list tends to strip out.
All 83 foods, and the full published table · Why a low-oxalate list is the wrong tool for planning a diet · Why calcium belongs with the meal, not off the plate
