How Much Oxalate Is in Coconut water?
mg oxalate
per serving
Serving: 1 cup (240 g)
Verdict: 🟢 Safe
Per 100g: 0.4 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Coconut water earns a Safe rating (🟢) at 1 mg oxalate per serving. Being under 25 mg means it fits comfortably in everyday eating. Keep your usual habits — adequate fluids and calcium in meals — and Coconut water poses no special concern.
Putting Coconut water in context: it lands well below the category average of 40 mg. In the database, 89% of beverages (82 of 92) fall in the 🟢 Safe group (under 25 mg oxalate/serving). The typical beverages here averages 40 mg oxalate per serving, so Coconut water runs 98% below that baseline. That places it among the lower-oxalate options in its category. Why this matters: the gap between two Safe foods can be wide — one may hold 5 mg oxalate while another sits at 24 mg. The lower one leaves more room in your day. See all beverages rated Safe for a full side-by-side.
Why does oxalate per 100g matter?
The per-100g number lets you compare foods on an equal-weight basis, regardless of serving size. It's useful when two foods have very different typical serving sizes, or when you eat more or less than a standard serving. For Coconut water, the measured oxalate value is 1 mg per 1 cup (Safe).
How accurate is the oxalate measurement?
Harvard's 2024 analysis used ion chromatography — the gold standard for oxalate measurement. These are direct lab values, not estimates or database calculations. Variability exists between samples, but this is the most reliable reference available. For context, Coconut water measures 1 mg per 1 cup, rated Safe.
How does this compare to other foods?
Anything under 25 mg per serving is Safe; 25-99 mg is Caution; 100 mg or more is Avoid. The category pages on OxalateWatch list foods side by side, so you can see where this one ranks. For context, Coconut water measures 1 mg per 1 cup, rated Safe.