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Coconut butter Calories
Plant-based fat, source of fiber and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Coconut butter (15 g) has 100 calories. That works out to 665 calories per 100 g. It contains 3.1 g of carbs, 1 g of protein, 9.3 g of fat and 2 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Coconut butter?
Coconut butter is made by grinding dried coconut flesh into a thick paste. Unlike coconut oil, it contains the ground coconut solids as well as the fat, so it also retains fibre. It is a familiar pantry ingredient in tropical regions and is now sold in jars in many English-speaking countries.
Its flavour is rich, sweet and distinctly coconutty, while the texture can be dense or firm in a cool room. Spread a little on toast, stir it into porridge or smoothies, or use it in baking and desserts. It is a concentrated plant-based fat and provides 13 g of fibre per 100 g. Because it is energy-dense, a small spoonful paired with fruit or oats is often enough.
Coconut butter Nutrition Facts
Selected: 100 g
665
KCAL / 100G
Carbs
20.6g
· 7% DV
Protein
6.6g
· 13% DV
Fat
62g
· 79% DV
Fiber
13g
· 46% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 4% · Fat 84%
Coconut butter Vitamins & Minerals
Vitamins
Folate
26µg · 7% DV
B3
0.9mg · 6% DV
B5
0.3mg · 6% DV
B1
0.06mg · 5% DV
Minerals
Manganese
2mg · 87% DV
Phosphorus
210mg · 30% DV
Magnesium
90mg · 21% DV
Potassium ⭐
630mg · 19% DV
How Nutritious Is Coconut butter?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Coconut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut butter
To burn the 665 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Coconut butter Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Coconut butter Contain Allergens?
No known major allergens
Which Diets Is Coconut butter Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Coconut butter Fat Profile
SATURATED
53g
MONOUNSATURATED
4g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Compare Coconut butter
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Frequently Asked Questions About Coconut butter
What is coconut butter made from?
Coconut butter is made by blending dried coconut flesh into a thick paste. Unlike coconut oil, it retains the coconut’s solids and fiber, which gives it a fuller texture and makes it firm when cool.
Is coconut butter the same as coconut oil?
No. Coconut oil is the extracted fat, while coconut butter is ground whole coconut flesh, including its solids. They behave differently in recipes, so coconut butter is not a direct replacement for coconut oil in every dish.
How do you make coconut butter at home?
Blend unsweetened dried coconut in a powerful food processor until it turns into a smooth paste, pausing to scrape down the sides. It can take time for the coconut to release its oils; extra oil is usually unnecessary.
How do you use coconut butter?
Use coconut butter as a spread, stir it into oatmeal, or blend it into smoothies and sauces. It also works in some desserts. If it has set hard, warm it gently first so it mixes more easily.
Why is my coconut butter hard?
Coconut butter hardens when it cools because its natural coconut fat solidifies. This is normal, not a sign that it has spoiled. It softens again in a warmer room or when gently warmed.
How do you soften coconut butter?
Set the closed jar in warm water until the coconut butter loosens, then stir it well. You can also heat it briefly in a microwave-safe container, stirring between short bursts to avoid overheating.
Does coconut butter need to be refrigerated?
Usually, coconut butter can be kept in a tightly closed jar in a cool, dry cupboard. Refrigeration makes it much firmer and harder to scoop. Use a clean, dry utensil to keep moisture and food crumbs out.
Can you use coconut butter instead of coconut oil in baking?
Not as a one-for-one swap in most recipes. Coconut butter contains ground coconut solids and fiber as well as fat, so it can make baked goods denser and alter their moisture and texture.
Can you eat coconut butter straight from the jar?
Yes, coconut butter can be eaten straight from the jar. Its texture is rich and thick, so you can also spread it on fruit or toast. If it is too firm to scoop, soften it first.
Is coconut butter the same as coconut cream?
No. Coconut butter is a thick paste made from ground coconut flesh, while coconut cream is the rich liquid portion of coconut milk. They have different textures and are not interchangeable in many recipes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.