Are raspberries high in oxalate?
Moderately. Moderate, 14 mg per 1 cup
Range 5 to 23 mg across 2 studies, 123 g serving
Lower-oxalate swap: Strawberries, grade A, about 3.4 mg per 1 cup.
Raspberries have a moderate amount of oxalate: about 14 mg per 1 cup, which is 28% of the 50 mg a day many stone clinics aim for, or 14% of the 100 mg others allow.
50 or 100 mg a day: which target is yours
Why sources disagree on raspberries
The 2 studies here run from 5 to 23 mg per 1 cup, measured between 2002 and 2023. Variety, growing conditions and lab method all move the number.
Where this number comes from
Each row is one published measurement, converted to a 123 g serving (1 cup). The grade and the range use the rows prepared the way the serving is eaten, and take the middle. How the grades work.
| Per serving | Per 100 g | Preparation | Source |
|---|---|---|---|
| 5 mg | 4.03 mg | Raw | Harvard T.H, 2023 |
| 23 mg | 18.9 mg | Raw (n=4) | Hönow R., Hesse A, 2002via Foods 2023;12:3201, Table 5 (CC BY 4.0) |
By Oliver Silen · Data checked November 2, 2026 · Not medical advice