Oils & Sweeteners
Coconut Oil
Overview
Why use coconut oil?
Coconut oil is pure fat, prized in the kitchen for its stability at high heat and its faint sweet aroma in baking and curries. It offers almost no vitamins or minerals, and it is unusually high in saturated fat, so it works best as an occasional cooking fat rather than a daily staple.
Good to know: One tablespoon carries 11.2 g of saturated fat, about 56% of the daily value, so most guidance still favours unsaturated oils like olive or canola for everyday cooking.
Stable cooking fat
With 99 g of fat per 100 g and almost no water, coconut oil stays solid at room temperature and holds up well to frying and baking.
Concentrated cooking energy
One tablespoon delivers about 121 calories of fat, enough to carry flavour and crisp a pan of vegetables with a small amount of oil.
Helps absorb fat-soluble vitamins
Dietary fat is needed to absorb vitamins A, D, E and K, so cooking vegetables in a little oil helps your body take up those nutrients.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in coconut oil?
Calories
892kcal
Protein
0g
Carbs
0g
Fat
99g
Fiber
0g
Sugars
0g
Minerals
- Calcium1 mg0%
- Iron0.05 mg0%
- Zinc0.02 mg0%
Vitamins
- Vitamin E0.11 mg1%
- Vitamin K0.6 µg1%
Other compounds
- Omega-3 ALA0.02 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
Side by side, per 100 g
Coconut Oil vs Olive Oil
| Nutrient | Coconut Oil | Olive Oil |
|---|---|---|
| Calories | 892 kcal | 884 kcal |
| Fat | 99 g | 100 g |
| Saturated fat | 82 g | 14 g |
| Calcium | 1 mg | 1 mg |
| Iron | 0.05 mg | 0.56 mg |
| Potassium | 0 mg | 1 mg |
| Vitamin E | 0.11 mg | 14 mg |
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Source: USDA FoodData Central, “Oil, coconut” (SR Legacy, FDC ID 171412).View the USDA record ↗ (opens in a new tab).