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Conversation About Oxalate in Cranberries

fresh cranberries on counter in black dish

Cranberries are tart, red fruits usually found in holiday dishes. They're used in juices, sauces, and baked goods. Besides their tangy taste, cranberries offer various health benefits. They help prevent UTIs, support heart health, and are rich in antioxidants. But, for those watching oxalate intake, knowing cranberries' oxalate content is important.

Oxalate Content in Cranberries

Cranberries are moderate in oxalates. They're fine in a balanced diet but watch the amount you eat. This is especially true for people who have been told by their healthcare provider to eat a low-oxalate diet.

Comparison Table: Oxalate Content in Cranberries and Common Fruits

Please research and speak to a medical professional before making dietary changes. I have listed the sources I use in the Resource Library. I am not a medical practitioner, just someone trying to raise awareness.

Looking at the OHF numbers here's how cranberries compare to other common fruits in terms of oxalate content, offering a broader perspective for those managing their intake:


Oxalate Content (mg per serving)

Serving Size

Oxalate Content (mg per 100 g)


Cranberries, dried


1/4 cup



Cranberries, whole, fresh or canned


1 cup



Currants, Black, raw


1 cup



Currants, Red, raw


1 cup



Health Benefits of Cranberries

Cranberries, despite oxalate, are a healthy diet addition. Renowned for preventing UTIs, they hinder bacteria adhesion. Rich in vitamins C and E, these antioxidants combat oxidative stress. Their anti-inflammatory nature promotes heart health and disease prevention.

Here is a list of the potential health benefits of cranberries:

  1. Antioxidant Powerhouse

  2. Urinary Tract Health

  3. Cardiovascular Benefits

  4. Digestive Health

  5. Oral Health

  6. Immune System Support

  7. Anti-Cancer Properties

  8. Anti-Inflammatory Effects

  9. Weight Management

  10. Skin Health

Incorporating Cranberries into Your Diet

For folks watching oxalate intake, choose fresh cranberries or pure cranberry juice. Avoid added sugars to enjoy health benefits. Remember, moderation is crucial to balance oxalate levels.


Cranberries have a unique tart flavour and health benefits. Enjoy them moderately for balance. They offer a wide range of health benefits. Incorporate them into your diet wisely. Manage your oxalate intake for health. Consult a healthcare provider for personalized advice. Cranberries are valuable for a health-conscious diet.


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