1 tablespoon (medium) of Coconut oil (14 g) has 117 calories. That works out to 862 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 13.6 g of fat and 0 g of fiber. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Coconut oil?

Coconut oil is made from the white flesh of mature coconuts, which are grown in tropical regions. It is a familiar cooking ingredient in parts of South and Southeast Asia and the Pacific, and is also used worldwide in baking and plant-based recipes. It is usually solid and white in a cool room, turning clear and liquid when warm. Its mild coconut aroma suits curries, sautéed vegetables, and some cakes and biscuits.

It is almost entirely fat, with a high proportion of saturated fat and no protein or carbohydrate. Its distinct flavour can come through strongly when substituted for another cooking fat, so use it where coconut notes fit, or combine it with a more neutral oil for a subtler result.

Coconut oil Nutrition Facts

Selected: 100 g

862

KCAL / 100G

Carbs

· 0% DV

Protein

· 0% DV

Fat

100g

· 128% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 0% · Fat 100%

Coconut oil Vitamins & Minerals

Vitamins

Vitamin E

0.11mg · 1% DV

Vitamin K

0.6µg · 1% DV

Vitamin A

0µg · 0% DV

0mg · 0% DV

Minerals

Calcium

1mg · 0% DV

Iron

0mg · 0% DV

Magnesium

0mg · 0% DV

Zinc

0mg · 0% DV

How Nutritious Is Coconut oil?

Nutrient density

Low

10/ 100

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

Low

0/ 100

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 oil Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Coconut oil

To burn the 862 calories in 100 g:

🚶

213min

Walking (5 km/h)

🏃

88min

Running (8 km/h)

🚴

117min

Cycling

🏊

101min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Coconut oil 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 oil Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Coconut oil 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 oil Fat Profile

SATURATED

86.5g

MONOUNSATURATED

5.8g

POLYUNSATURATED

1.7g

Compare Coconut oil

🥥vs🧈

Coconut oil vs Butter145 kcal more per 100 g

→🥥vs🫒

Coconut oil vs Olive oil22 kcal fewer per 100 g

→🥥vs💊

Coconut oil vs Fish Oil Capsule38 kcal fewer per 100 g

→🥥vs🥥

Coconut oil vs Coconut milk632 kcal more per 100 g

→

Foods Similar to Coconut oil

🧈

Butter

717 kcal

🫒

Olive oil

884 kcal

💊

Fish Oil Capsule

900 kcal

🥥

Coconut milk

230 kcal

🌻🛢️

Sunflower Oil

884 kcal

🛢️

Oil

884 kcal

🛢️

MCT Oil

860 kcal

🥫

Mayonnaise

680 kcal

Frequently Asked Questions About Coconut oil

Is coconut oil healthy?

Coconut oil can be part of a diet, but it is high in saturated fat and is not a uniquely health-promoting oil. For regular use, oils rich in unsaturated fats, such as olive or canola oil, are generally better choices.

Can you cook with coconut oil?

Yes, you can cook with coconut oil in many recipes. It works for sautéing and baking, but its coconut flavor can come through, especially in mild-tasting dishes. Choose refined or virgin oil according to the flavor and heat the recipe needs.

Is coconut oil good for frying?

Coconut oil can be used for frying, but its suitability for high heat depends on whether it is refined or virgin. Avoid letting it smoke, and do not repeatedly reuse oil that has become dark, foamy, or unpleasant-smelling.

What is the difference between virgin and refined coconut oil?

Virgin coconut oil is made with less refining and usually has a noticeable coconut aroma and flavor. Refined coconut oil has a milder taste and is often more convenient when you do not want coconut flavor in a savory dish.

Can coconut oil replace butter in baking?

Yes, coconut oil can replace butter in many baked goods, often in a similar amount. It changes the flavor and may alter texture because butter contains water and milk solids while coconut oil is nearly all fat.

Does coconut oil raise cholesterol?

Yes, coconut oil can raise LDL cholesterol because it contains a lot of saturated fat. If you are trying to lower LDL, use it sparingly and favor unsaturated oils such as olive, canola, or sunflower oil for everyday cooking.

Does coconut oil help with weight loss?

No, coconut oil is not a proven weight-loss aid. Adding it to meals adds fat and energy without reliably causing weight loss, so using it as a special slimming ingredient can work against your goals.

Why is coconut oil solid at room temperature?

Coconut oil is solid when the room is cool because its fats set at relatively warm temperatures compared with many other cooking oils. It melts as the surroundings warm up, so switching between solid and liquid is normal.

How should you store coconut oil after opening?

Store coconut oil tightly closed in a cool, dry cupboard, away from direct sunlight and heat. Use a clean, dry spoon to avoid introducing moisture or food particles, and discard it if its smell or taste becomes rancid.

Is coconut oil better than olive oil for cooking?

Usually not for everyday cooking: coconut oil is much higher in saturated fat, while olive oil is rich in unsaturated fat. Coconut oil can suit recipes that benefit from its flavor, but olive oil is generally the more heart-friendly regular choice.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026