Food guide

Coconut Oil

A solid tropical fat, over 80 % saturated despite its health-food reputation.

Healthy FatsPlant-Based

Coconut Oil, a nutrient-dense healthy fats food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of coconut oil for fair comparison. Typical serving: 1 tbsp (14 g) — 121 kcal per 14 g serving.

Nutrition information for Coconut Oil
Nutrient	Per 100 g	Per serving (14 g)	Per 100 kcal
Energy	864 kcal	121 kcal	100 kcal
Protein	0 g	0 g	0 g
Carbohydrate	0 g	0 g	0 g
Fat	100 g	14 g	11.6 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of coconut oil, with a typical serving and FDA Daily Value for adults.

Micronutrients for Coconut Oil
Nutrient	Per 100 g	Per serving (14 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.11 mg	0.015 mg	<1%
Vitamin K	0.6 µg	0.084 µg	<1%
Thiamin	0 mg	0 mg	0%
Riboflavin	0 mg	0 mg	0%
Niacin	0 mg	0 mg	0%
Vitamin B6	0 mg	0 mg	0%
Folate	0 µg	0 µg	0%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0 mg	0 mg	0%
Choline	0.3 mg	0.042 mg	<1%
Minerals
Calcium	1 mg	0.14 mg	<1%
Iron	0.05 mg	0.007 mg	<1%
Magnesium	0 mg	0 mg	0%
Phosphorus	0 mg	0 mg	0%
Potassium	0 mg	0 mg	0%
Sodium	0 mg	0 mg	0%
Zinc	0.02 mg	0.003 mg	<1%
Selenium	0 µg	0 µg	0%
Copper	0 mg	0 mg	0%
Manganese	0 mg	0 mg	0%

Source: USDA FoodData Central — Oil, coconut

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat coconut oil?

Stable for high-heat cooking.
Distinctive flavour suits Southeast Asian and Caribbean dishes.

How to include it

Use occasionally where the flavour matters.
Default to olive or rapeseed oil for everyday cooking.

Things to consider

Raises LDL cholesterol; health authorities advise limiting it.
Not a substitute for olive or rapeseed oil as a daily fat.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Healthy FatsPlant-Based

Extra Virgin Olive Oil

The fat at the centre of the Mediterranean diet, rich in monounsaturates and polyphenols.

kcal: 881
protein: 0 g
fibre: 0 g

per 100 g · Typical serving: 1 tbsp (13.5 g)

Healthy FatsDairy

Ghee

Clarified butter with the milk solids removed; a high-heat South Asian cooking fat.

kcal: 862
protein: 0 g
fibre: 0 g

per 100 g · Typical serving: 1 tbsp (13 g)

Coconut Milk, a nutrient-dense plant-based food, photographed on a plain linen surface

Plant-BasedHealthy Fats

Coconut Milk, tinned

Pressed coconut flesh and water; the creamy base of countless curries.

kcal: 197
protein: 2 g
fibre: 0 g

per 100 g · Typical serving: 100 ml tinned (100 g)

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