Coconut Oil: Calories, Nutrition and Health Facts

Tropical cooking oil rich in saturated fat and medium-chain triglycerides, with controversial health claims and strong marketing presence.

Quick Nutrition Facts

Per 1 Tablespoon (14g)

Nutrient	Amount
Calories	120 kcal
Protein	0g
Carbohydrates	0g
Fat	14g
Saturated Fat	12g
Monounsaturated	0.8g
Polyunsaturated	0.2g
MCT Content	7-9g
Smoke Point	350°F
Vitamin E	0.01mg

Fat Breakdown

NUTRITIONIST INSIGHT

Coconut oil is 90% saturated fat - the highest of any cooking oil. While 55-65% consists of MCTs that metabolize differently, the American Heart Association advises limiting use due to LDL cholesterol effects. Use sparingly and balance with unsaturated fats.

Myth Busters

MYTH #1: Coconut Oil Is a Heart-Healthy Oil

TRUTH: Coconut oil raises LDL (bad) cholesterol more than olive, canola, or soybean oils. A 2020 review found it increased LDL by 10.47 mg/dL compared to unsaturated fats. The American Heart Association specifically advises against it for heart health.

MYTH #2: Coconut Oil Burns Belly Fat

TRUTH: Limited evidence shows only 0.5-1 kg weight loss over 12 weeks - barely significant. At 120 calories per tablespoon, overeating coconut oil leads to weight gain, not loss. No oil selectively burns belly fat.

MYTH #3: MCTs Make Coconut Oil Different from Other Saturated Fats

TRUTH: While coconut oil contains 55-65% MCTs, it also contains 35-45% long-chain saturated fats (palmitic, stearic acid) that raise cholesterol. Pure MCT oil supplements provide 95-100% MCTs if targeting those specific benefits.

MYTH #4: Coconut Oil Boosts Metabolism Significantly

TRUTH: MCTs may increase energy expenditure by 5% - roughly 48 calories per day for a 2,000 calorie diet. However, one tablespoon of coconut oil adds 120 calories, creating a net surplus of 72 calories, not deficit.

MYTH #5: All Nutritionists Support Coconut Oil

TRUTH: A 2016 survey found 72% of Americans believe coconut oil is healthy, but only 37% of nutrition experts agree. The gap highlights successful marketing versus scientific evidence.

MYTH #6: Coconut Oil Is Better than Butter

TRUTH: Both are high in saturated fat. Butter has 7g saturated fat per tablespoon (50%); coconut oil has 12g (86%). Neither is ideal for everyday cooking; olive or avocado oil remain superior choices.

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		120 calories per tablespoon with minimal satiety. Easy to overconsume. No proven fat-burning benefits.
Muscle Gain		Dense calories support mass gain but lacks protein. Better alternatives: nut butters, avocado.
Diabetes Management		Zero carbs won't spike blood sugar, but saturated fat may worsen insulin resistance over time.
PCOS Management		High saturated fat may increase inflammation. PCOS benefits more from anti-inflammatory fats (olive oil, omega-3s).
Pregnancy Nutrition		Safe in moderation, provides calories but lacks essential nutrients. Prioritize DHA-rich oils (fish, algae oil) for fetal brain development.
Viral/Flu Recovery		Lauric acid has antimicrobial properties but evidence is weak. Better immune support: vitamin C, zinc, protein-rich foods.

PERSONALIZED NUTRITION

Track your fat intake with NutriScan to balance saturated and unsaturated fats for your health goals!

Blood Sugar Response to Coconut Oil

Coconut oil contains zero carbohydrates and does not directly affect blood glucose levels. However, its high saturated fat content may influence insulin sensitivity over time.

Blood Glucose Impact

*Coconut oil has no immediate blood sugar impact. Chart shows flat response. Individual metabolic effects may vary. Not medical advice.*

Optimizing Fat Choices for Metabolic Health

Instead of relying on coconut oil, balance your fat intake with these healthier options:

🫒 Extra virgin olive oil - Monounsaturated fats, proven heart benefits
🥑 Avocado oil - High smoke point (520°F), heart-healthy fats
🌰 Nut oils (walnut, almond) - Omega-3s and vitamin E
🐟 Fatty fish - EPA/DHA omega-3s for inflammation

Use coconut oil sparingly for flavor, not as your primary cooking oil.

Cultural Significance

Coconut palm has been called the "Tree of Life" in tropical regions for thousands of years, with every part used sustainably.

In India and Asia:

Ayurvedic medicine uses coconut oil for hair, skin, and digestive health
Essential in South Indian and Kerala cuisine for tempering and cooking
Offered in Hindu temples, associated with purity and prosperity
Traditional hair oil used across generations

Global Impact:

Philippines, Indonesia, and India produce 75% of world's coconut oil
2010s marketing boom: $4 billion global market by 2025
"Superfood" status despite scientific pushback from health organizations
Sustainable crop: entire coconut palm utilized from roots to leaves

Compare & Substitute

Coconut Oil vs Other Cooking Oils (Per 1 Tablespoon, ~14g)

Nutrient	🥥 Coconut Oil	🫒 Olive Oil	🥑 Avocado Oil	🧈 Butter
Calories	120 kcal	119 kcal	124 kcal	102 kcal
Total Fat	14g	14g	14g	12g
Saturated Fat	12g (86%)	2g (14%)	2g (14%)	7g (51%)
Monounsaturated	0.8g	10g	10g	3g
Polyunsaturated	0.2g	1.5g	2g	0.4g
Smoke Point	350°F	375-410°F	520°F	350°F
Best For	Baking, occasional use	Everyday cooking, salads	High-heat cooking	Baking, flavor

Frequently Asked Questions

Is coconut oil healthy?

Coconut oil is 90% saturated fat, which raises LDL (bad) cholesterol. While it contains MCTs that may have modest benefits, the American Heart Association does not recommend it as a healthy oil.

Evidence summary: Multiple studies show coconut oil increases LDL cholesterol by 10-15 mg/dL compared to unsaturated oils; no studies show cardiovascular benefits.

Better alternatives: Olive oil (monounsaturated), avocado oil (high smoke point), canola oil (budget-friendly).

Does coconut oil help with weight loss?

Very limited evidence. Studies show 0.5-1 kg loss over 12 weeks - barely significant and likely due to overall diet changes, not coconut oil itself.

Reality check: One tablespoon has 120 calories. If you add coconut oil to your diet without reducing other calories, you'll gain weight. No oil burns fat on its own; calorie deficit is required for weight loss.

What are MCTs and why do they matter?

MCTs (medium-chain triglycerides) make up 55-65% of coconut oil. They're absorbed faster than long-chain fats and go directly to the liver for energy, potentially providing quicker fuel.

Key facts:

Coconut oil: 55-65% MCTs (mostly lauric acid, which behaves more like long-chain fat)
Pure MCT oil: 95-100% MCTs (mostly C8 and C10)
Benefits: Modest energy boost, slight metabolism increase (5%)

If targeting MCT benefits specifically, pure MCT oil supplements are more effective than coconut oil.

Can I use coconut oil for cooking?

Yes, but sparingly. Coconut oil has a smoke point of 350°F (177°C), suitable for low-medium heat sautéing and baking.

Recommendations:

Baking: Works well, adds coconut flavor
Sautéing: Acceptable for medium heat, strong flavor
High heat: Use avocado oil (520°F) instead
Salads/finishing: Use olive oil for heart health

Bottom line: Fine for occasional use or flavor, but not your everyday cooking oil.

Is virgin coconut oil better than refined?

Virgin (unrefined) coconut oil retains more antioxidants, natural coconut flavor, and is cold-pressed from fresh coconut meat. Refined is processed, bleached, and deodorized with a neutral taste.

Nutritionally: Both have the same calories (120), fat (14g), and saturated fat (12g) per tablespoon.

Choose virgin if: You want coconut flavor and antioxidants Choose refined if: You want neutral flavor for baking

Neither changes the saturated fat concern.

How much coconut oil per day is safe?

General recommendation: Limit to 1-2 tablespoons daily if using, and balance with unsaturated fats.

Context:

American Heart Association recommends keeping saturated fat to 5-6% of total calories
For a 2,000 calorie diet: max 120-140 calories from saturated fat = ~13g
One tablespoon coconut oil = 12g saturated fat (nearly your entire daily limit)

Better approach: Use coconut oil occasionally for flavor; rely on olive, avocado, and nut oils for everyday cooking and health benefits.

Does coconut oil raise cholesterol?

Yes. Research shows coconut oil raises LDL (bad) cholesterol by 10.47 mg/dL compared to unsaturated fats. It also raises HDL (good) cholesterol, but the LDL increase is concerning for heart health.

What this means: If you have high cholesterol, heart disease risk, or family history of cardiovascular issues, avoid regular coconut oil use. Choose olive or avocado oil instead.

Can I use coconut oil for skin and hair?

Topical use is generally safe and popular in beauty routines. Coconut oil can moisturize skin and add shine to hair.

However:

May clog pores for acne-prone skin
Heavy for fine hair; can cause buildup
Patch test before full application

This FAQ focuses on nutritional/dietary use. For beauty applications, individual tolerance varies.

Coconut Oil: Calories, Nutrition and Health Facts

Quick Nutrition Facts

Fat Breakdown

Myth Busters

NutriScore by Health Goals