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Coconut Oil (Solid) Calories
High saturated fat, vegan, popular for cooking and cosmetics
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Coconut Oil (Solid) (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.
Coconut Oil (Solid) Nutrition Facts
Selected: 1 tablespoon (medium) · 13.6 g
117
KCAL / 13.6G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
13.6g
· 17% DV
Fiber
0g
· 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 (Solid) nutrition facts table · 1 tablespoon (medium) (13.6 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 13.6 g | 17% |
| Saturated fat | 11.76 g | 59% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Coconut Oil (Solid)?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 13.6 g | 117 kcal |
| 1 teaspoon (small) | 4.5 g | 39 kcal |
| 1 piece (small) | 20 g | 172 kcal |
| 2 tablespoon (large) | 27 g | 233 kcal |
| 1 piece (medium) | 50 g | 431 kcal |
| 100 g | 100 g | 862 kcal |
| 1 piece (large) | 100 g | 862 kcal |
| 1 cup (large) | 218 g | 1879 kcal |
| 1 pack (jumbo) | 250 g | 2155 kcal |
Calculated from 862 calories per 100 g.
Frequently Asked Questions About Coconut Oil (Solid)
Is solid coconut oil healthy?
Solid coconut oil is high in saturated fat, which can raise LDL cholesterol. It is best used in moderation rather than as your everyday main cooking fat; olive and other unsaturated oils are better routine choices.
Can you use solid coconut oil for cooking?
Yes, solid coconut oil works for sautéing, baking, and other cooking once melted. Its coconut flavor can come through in the finished dish, so choose a refined version when you want a more neutral taste.
Why is solid coconut oil hard, and how do you melt it?
Solid coconut oil hardens at cooler room temperatures and melts as it warms; this change is normal. Set the closed jar in warm water or scoop out what you need and warm it gently.
Can solid coconut oil be used for frying?
Yes, solid coconut oil can be used for frying, but its smoke point varies with how it was processed. Avoid overheating it, and lower the heat if the oil starts to smoke.
Does solid coconut oil help hair?
Solid coconut oil can coat hair and may help reduce protein loss, particularly when used before washing. Apply a small amount to the lengths rather than the scalp if you want to avoid a greasy feel.
Can solid coconut oil clog pores or cause acne?
Yes, solid coconut oil can clog pores for some people and may worsen acne, especially on the face. If you want to try it on your skin, test a small area first and stop if irritation or breakouts appear.
Can solid coconut oil replace butter in baking?
Yes, solid coconut oil can replace butter in many baked recipes, but it does not provide butter’s dairy flavor and can change texture. Use it in the recipe’s solid or melted form as directed.
How should you store solid coconut oil?
Keep solid coconut oil tightly closed in a cool, dry cupboard, away from direct sunlight and heat. Use a clean, dry spoon to prevent moisture or food crumbs from contaminating the jar.
How can you tell if solid coconut oil has gone bad?
Discard solid coconut oil if it develops a sour, rancid, or otherwise unpleasant smell or taste. Being liquid in a warm room or solid in a cool one is normal and does not by itself mean it has spoiled.
Can you put solid coconut oil in coffee?
Yes, solid coconut oil melts when added to hot coffee. It may float or separate, so briefly blending the drink makes it more uniform; remember that adding oil makes the coffee more energy-dense.
Coconut Oil (Solid) Vitamins & Minerals
Vitamins
Vitamin E
0.01mg · 0% DV
Vitamin K
0.08µg · 0% DV
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
Minerals
Iron
0.01mg · 0% DV
Calcium
0.14mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
Sodium
0mg · 0% DV
Potassium ⭐
0mg · 0% DV
Coconut Oil (Solid) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut Oil (Solid)
To burn the 117 calories in 1 tablespoon (medium) (13.6 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.
What is Coconut Oil (Solid)?
Coconut Oil (Solid) is oil made from coconut flesh that sets when cool and softens or melts with warmth. It is used in cooking as well as in personal-care products, and is a familiar pantry ingredient in many tropical cuisines. In other kitchens, including those of English-speaking readers, it is often chosen for baking and plant-based recipes.
Its mild coconut aroma suits cakes, biscuits, curries and sautéed dishes, though the flavour can be noticeable. It is entirely fat and high in saturated fat, so a modest amount is usually enough. Use it where its aroma fits, or choose a more neutral-tasting oil when you want the other ingredients to stand out.
How Nutritious Is Coconut Oil (Solid)?
Nutrient density
Low
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
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.
Is Coconut Oil (Solid) 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 (Solid) Contain Allergens?
No known major allergens
Which Diets Is Coconut Oil (Solid) 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 (Solid) Fat Profile
SATURATED
11.76g
MONOUNSATURATED
0.88g
POLYUNSATURATED
0.24g
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Nutrition data compiled from USDA FoodData Central and scientific sources.