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Don't Get Blue About Oxalate in Blueberries

woman holding a handful of blueberries

Blueberries taste great and have many health benefits. They are rich in antioxidants, vitamins, and minerals that help the heart and brain. Some people are sensitive to oxalates. They have kidney stones and may be worried about oxalate levels in blueberries. This post discusses the oxalate content in blueberries and how they can be part of a healthy diet.

The Role of Oxalates

Oxalates are organic compounds found in many foods. They are a natural part of most diets. But, in some people, high oxalate levels can cause kidney stones. This makes the oxalate content of foods a significant consideration for those affected.

Oxalate Content in Blueberries

Blueberries have a low to moderate amount of oxalates. This makes them a safer choice for people who need to watch their oxalate intake. Blueberry lovers rejoice! You can still enjoy these healthy berries. But, they should eat them in moderation based on their dietary guidelines.

Table Comparing Oxalate in Blueberries to Similar 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.

This table is a quick guide to the relative oxalate content of various berries based on the OHF:


Average Ox (mg) per 100 g

Serving Size

Serving Size (g)

Calc Oxalate per serving

Oxalate level

Blackberries, fresh


1 cup




Blueberries, fresh or frozen


1 cup




Raspberries, raw


1 cup




Strawberries, fresh


1 cup, halves




You can now copy and paste this table as needed.

Health Benefits of Blueberries

Blueberries offer a wide array of health benefits. Don't forget about these benefits, even though people talk a lot about oxalates.

  • Blueberries are rich in antioxidants. Antioxidants help to neutralize free radicals and lower oxidative stress.

  • They are rich in nutrients like vitamins C and K, manganese, and fibre.

  • Eating blueberries regularly may help improve heart health. Studies have shown this.

  • Blueberries contain antioxidants called flavonoids. These antioxidants can enhance brain function and delay cognitive decline.

Incorporating Blueberries into a Low-Oxalate Diet

For those concerned about oxalates, enjoy blueberries in moderation. Consider your portion size. Pair them with low-oxalate foods or calcium-rich foods to balance your intake. Drink more water to lower the risk of kidney stones by diluting oxalates in urine.


Blueberries are a nutritious addition to your diet. They offer many significant health benefits. If you are sensitive to oxalate, you can still still enjoy blueberries. As always, consult with a healthcare provider or dietitian for personalized dietary advice. Thank you for reading this blog post.

If you are looking for books use my affiliate link to browse on Amazon.

Keen to find out about oxalate in greens? Read Arugula Oxalates Rocket. Thank you for reading.


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