How Much Oxalate Is in Coconut flakes (Unsweetened)?
mg oxalate
per serving
Serving: 1/4 cup (21 g)
Verdict: 🟢 Safe
Per 100g: 9.5 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Coconut flakes (Unsweetened) earns a Safe rating (🟢) at 2 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 flakes (Unsweetened) poses no special concern.
Putting Coconut flakes (Unsweetened) in context: it lands well below the category average of 21 mg. In the database, 89% of fruits (101 of 113) fall in the 🟢 Safe group (under 25 mg oxalate/serving). The typical fruits here averages 21 mg oxalate per serving, so Coconut flakes (Unsweetened) runs 91% 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 fruits 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. Applied to Coconut flakes (Unsweetened): 2 mg oxalate per 1/4 cup — Safe per Harvard (2024).
How accurate is the oxalate measurement?
The measurements use ion chromatography, the accepted reference method for oxalate. That means real lab values for each food rather than inferred numbers. Some natural variation exists between samples, but this is the strongest published data set. For Coconut flakes (Unsweetened), the measured oxalate value is 2 mg per 1/4 cup (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. Coconut flakes (Unsweetened) comes in at 2 mg oxalate per 1/4 cup (Safe) in the measured database.