Title: "Oxalate in Coconut Milk and other plant based milks" across a wooden table with a coconut and glass of coconut milk

Oxalate in Coconut Milk & Other Plant Based Milks

An exciting new article was published in the Journal of Renal Nutrition this month. Yes, I know I am a nerd – who else gets excited about scientific research papers?

This article is so exciting because it finally gives us an accurate amount of oxalate in coconut milk and other common plant based milks! Read on to learn about coconut milk in a healthy diet for kidney stones and finally get clarity about oxalate differences in plant based milks!

*Please note that this post contains clearly identified affiliate links.  As an Amazon affiliate, I may earn a small commission on qualifying purchases (at no extra cost to you).

Popularity of Plant Based Milks

No doubt about it, plant based milks are popular. Sales of plant based milks reached $20 billion in 2020, a 20% increase from 2019. Plant based cheese and yogurt sales are also going up quite a bit. (1)

People report choosing plant-based milks due to perceived higher sustainability, animal welfare concerns, and generally trying to eat fewer animal products (2) (3) Almond milk tends to be the most popular plant-based milk, but coconut milk sales have also grown about 5% since 2016. (4)

How do these plant based milks stack up for kidney stone prevention?

Why Drink Coconut Milk for Kidney Stones?

Good Source of Calcium

The most important reason plant-based milks are good for kidney stone prevention is that they are a good source of calcium.

Eating (or drinking!) enough calcium is very important for people who have calcium kidney stones. Eating enough calcium has been shown to lower the risk of calcium oxalate kidney stones by about 50%. (3) Eating enough calcium can help reduce oxalate absorption, and is important for bone health! (4)

Generally, people with kidney stones should consume 1,000-1,200mg of calcium per day. (4)

One cup of So Delicious Unsweetened coconut milk* has about 100mg of calcium. Calcium will vary by brand of coconut milk.

Alternative for Dairy Intolerance

Although dairy is a wonderful source of calcium for kidney stones, not everyone can tolerate dairy. Or, you may avoid dairy for cultural reasons.

Coconut milk can also be a fun way to add variety to your calcium routine. Plain old cow’s milk can get boring!

Coconut Milk is Delicious!

If you are a coconut lover (as I am!), you’ll absolutely love the flavor of coconut milk! Coconut milk is delicious all by itself. Or, a great way to add calcium to oatmeal, cereal or other recipes that traditionally use cow’s milk.

Cow’s Milk vs. Coconut Milk

Plain old fashioned cow’s milk is a healthy source of calcium and is usually the first recommendation for calcium stone formers. Of note, dairy has not been shown to cause inflammation in rigorous scientific studies. In fact, dairy has been shown to be anti-inflammatory in some cases. (5)(6)(7)(8)

However, some people cannot tolerate cow’s milk. Or, choose plant-based milk for cultural reasons.

Image of milk bottle and carton of coconut milk. Nutrition information for both written next to it. 1% cow's milk per cup: 102 calories, 2g fat, 12mg cholesterol, 107mg sodium, 366mg potassium, 1mg oxalate, 205mg calcium. 1 cup coconut milk: 45 calories, 4.5g fat, 0mg cholesterol, 25mg sodium, 0mg potassium, 0mg oxalate, 130mg calcium

Both cow’s milk and coconut milk are very low in oxalate. Cow’s milk tends to have much more calcium, potassium and sodium. Coconut milk tends to have more fat compared to low-fat or skim milk. Fat content is similar between coconut and whole milk.

Oxalate & Kidney Stones

Why do we care about oxalate and kidney stones? Calcium oxalate stones are the most common type of kidney stone. They account for about 80% of kidney stones in the United States. (4) For some people, limiting the amount of oxalate can help lower urine oxalate and may reduce the risk of forming kidney stones.

Not everyone with kidney stones needs to limit oxalate. Learn more about who needs a low oxalate diet.

Oxalate in Coconut Milk

Researchers found that coconut milk had such little oxalate in it, it couldn’t be picked up by the analyzer!

For our purposes, the oxalate in coconut milk is 0 milligrams. (9) If you need to limit how much oxalate you eat, coconut milk is a great choice!

Oxalate in Dairy Free Coconut Yogurt

Because coconut milk is oxalate free, other dairy substitutes made with coconut milk are also great low oxalate options!

I love So Delicious Coconut Yogurt*. This yogurt has twice the amount of calcium (200mg) as coconut milk. To keep added sugar in check, I recommend going with plain yogurt and adding some sweetness and flavor with fruit. Blueberries, peaches and strawberries are my favorite additions.

Other Dairy Substitutes for Oxalate Kidney Stones

If you don’t love coconut milk, there are definitely other plant-based options for you! Here are how other popular plant-based milks stack up.

Almond Milk

Almond milk is very high in oxalate. One cup (8 fluid ounces) of almond milk has 27mg of oxalate. Almond milk had the most oxalate of any plant-based milk. (9)

Flax Milk

Flax milk also has 0mg of oxalate. (9) One of the more popular brands is Good Karma Unsweetened Flaxmilk*.

Oat Milk

Oat milk was another low oxalate option, at only 4mg oxalate per cup. (9) Oat milk is known for being an especially creamy plant-based milk option! It also tends to be higher in calcium than other plant-based milks. Oatly Oatmilk* is a good one to try!

Oxalate in Other Plant Based Milks

Here is a complete list of all the plant-based milks that were tested for oxalate. You can compare the amount of calcium, potassium, phosphorus and sodium as well to help you find the best plant-based milk for you!

Plant Based MilkOxalate (mg)*Calcium (mg)Potassium (mg)Sodium (mg)Phosphorus Additives**
Almond Milk (Silk Original)
Cashew Milk (Forager Unsweetened)17209410No
Coconut Milk (So Delicious Unsweetened)0100025Yes
Flax Milk (Good Karma Unsweetened)025020190Yes
Hazelnut Milk (Pacific Foods Original)11100NS115Yes
Hemp Milk (Pacific Foods Unsweetened)5200145130Yes
Macadamia Milk (Milkadamia Unsweetened)135010115Yes
Oat Milk (Oatly Original)4250390100Yes
Rice Milk (Rice Dream Enriched)1300NS100Yes
Soy Milk (Silk Original)1030039090Yes
Cow's Milk (Skim)1300410130No
Nutrition information based on 1 cup portion size.
*Oxalate Information obtained from Borin et al. Plant Based Milk Alternatives and Risk Factors for Kidney Stones and Chronic Kidney Disease. J Ren Nutr. 2021:S1015-2276(21)00093-5 .
**Phosphorus additives should be avoided for people with kidney disease .

Happy Eating!


10 thoughts on “Oxalate in Coconut Milk & Other Plant Based Milks”

  1. Michelle Allison Smith

    I love your joyful attitude too! 😀 I love coconut & flax milk alternatives, & coconut milk yogurt too — truly sooo delicious! Also am getting into probiotic dairy yogurt… it’s the only dairy I’m doing right now — not cheese cuz it’s high in sodium, and cow milk doesn’t make my digestion very happy. 😀 FYI, I’ve read that blueberries & strawberries are quite oxalate-y? I’m not 100% sure though, plus in low portions oxalate is always reduce, right? How do they even measure oxalates?? So many online charts don’t even agree about if some things are low/medium/or high oxalates… so confusing! I wish they’d start listing official verified oxalate counts on Nutrition Fact labels! :O I’m rereading a book I found a the library called “No More Kidney Stones” (revised/expanded) by some doctor experts in the kidney/urology field… it helps guide my meal plan adjustment (including WAY more water than I used to drink… hey anything to avoid future kidney stone pain! Am I right or am I right! haha). And I wasn’t even TRYING to lose weight, but my effort to reduce sodium/sugar/processed foods/portions etc. just made it happen naturally! 😉 There are so many fresh yummy foods I can still eat — I wasn’t giving them a chance before the whole kidney stone thing set me straight. 😀

    1. Melanie Betz MS, RD, CSR, CSG

      Thank you Michelle! You are very right that there are a TON of conflicting oxalate lists out there. Apparently the way they used to measure oxalate was inaccurate, and QUITE a bit of this bad info is still floating around – even from highly reputable sources. Blueberries and strawberries are actually quite low in oxalate. I also ALWAYS like to point people to this article, because I find that most people are massively overdoing a low oxalate diet, and many people don’t even need a low oxalate diet. Unfortunately, generic “kidney stone diet” information is given out so frequently, and nutrition for kidney stones really has to be personalized to each person!

  2. Do you what the ratio of calcium-oxalates stones are? Are they 1 part calcium for 1 part oxalate? Or is there more of one than the other?

    1. Melanie Betz MS, RD, CSR, CSG

      Hi Chandler! This is different for different stones. Getting your stone analyzed is really the only way to know this.

  3. Thank you for all this information. I make my own coconut milk using shredded coconut and water. Will this also contain a similar amount of calcium?

    Also, I make my own yogurt with organic oats, full fat coconut cream and flax seeds. I know that without testing, the amount of calcium is impossible to gage, but I would think that it would provide enough to make it worth making.

    I avoid processed foods due to added sugars and unnatural ingredients that they contain.

    1. Melanie Betz MS, RD, CSR, CSG

      Unfortunately, all milk substitutes are only high in calcium because they are supplemented. So, homemade versions wouldn’t be a good source of calcium.

      1. Isn’t calcium carbonate the source they use? I’ve read multiple times that this is the worst form of calcium to take.

        1. Melanie Betz MS, RD, CSR, CSG

          They use different forms of calcium to supplement plant based dairy replacements. And yes, calcium in supplemental form is not ideal. This is why I recommend dairy first! Natural calcium doesn’t seem to raise urine calcium as much as supplements. However, many people avoid dairy for cultural reasons or intolerance. These dairy subs are our next best option. Some calcium is CERTAINLY better than no calcium!

    1. Melanie Betz MS, RD, CSR, CSG

      Hi Carol! Coconut milk is actually much lower in potassium than cow’s milk. The exact amount is going to differ based on brand and type. I think this article is the one you are referring to – this analysis found only 90mg potassium in coconut milk compared to 342mg in cow’s milk!

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