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Olive oil or coconut oil Calories
Plant oil, energy-dense cooking fat
CALORIES
GI
POTASSIUM
FIBER
Olive oil or coconut oil Nutrition Facts
Selected: 100 g
884
KCAL / 100G
Carbs
0g
· 0%
Protein
0g
· 0%
Fat
100g
· 100%
Fiber
0g
Olive oil or coconut oil Vitamins & Minerals
Vitamins
Vitamin E
7.5mg · 50% DV
Vitamin K
45µg · 38% DV
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
Minerals
Iron
1mg · 6% DV
Calcium
1mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
Olive oil or coconut oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Olive oil or coconut oil Processed?
NOVA 3
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 Olive oil or coconut oil Contain Allergens?
No known major allergens
Which Diets Is Olive oil or 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
Olive oil or coconut oil Fat Profile
SATURATED
39g
MONOUNSATURATED
42g
POLYUNSATURATED
8.5g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
Foods Similar to Olive oil or coconut oil
Olive oil or coconut oil — Frequently Asked Questions
Which is the better everyday choice: olive oil or coconut oil?
Olive oil is generally the more practical everyday option, particularly in a Mediterranean-style eating pattern and because it is rich in monounsaturated fat. Coconut oil is higher in saturated fat, so it is best used more selectively and as part of a varied diet.
Can olive oil be used for cooking at high heat?
Yes, good-quality olive oil works well for sautéing, roasting and moderate-heat frying. Avoid heating it until it smokes heavily, which can impair flavour and promote breakdown of the oil.
Is coconut oil good for frying?
It can be used for cooking, but prolonged, very high-heat frying is not ideal with any oil. Keep in mind that unrefined coconut oil can give foods a noticeable coconut flavour, while refined versions are more neutral.
Does extra-virgin olive oil lose all its benefits when heated?
No. Heat may reduce some delicate antioxidant compounds and flavour components, but it does not make olive oil worthless. Using it in dressings or finishing dishes helps preserve more of those compounds.
Has olive oil gone bad if it turns cloudy or solid in the fridge?
No. Cloudiness or partial solidification in cold conditions is normal and does not, by itself, indicate poor quality. The oil often clears again once it returns to room temperature.
How should olive oil and coconut oil be stored?
Store both tightly sealed in a cool place away from direct light and heat. Olive oil is especially sensitive to light, so a dark bottle kept away from the stove is helpful.
Does taking coconut oil at night boost fat burning?
There is no strong evidence that consuming coconut oil at night meaningfully increases fat burning. Overall eating habits, portion sizes and total energy balance matter far more for body-weight changes.
Is adding coconut oil to coffee a healthy habit?
It can add flavour and richness, but it does not automatically make coffee a balanced meal. People advised to limit saturated fat should be cautious about making it a daily habit.
Which oil is preferable for people with high cholesterol?
Olive oil is usually the more suitable choice because it is lower in saturated fat than coconut oil. Anyone managing high cholesterol should discuss regular coconut oil use with a doctor or registered dietitian.
Are olive oil and coconut oil considered processed foods?
Both are processed in the sense that oil is extracted from olives or coconuts. That label alone does not make them unhealthy; the degree of refining, amount used and the overall diet are what matter most.
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Nutrition data compiled from USDA FoodData Central and scientific sources.