News of Health / Nutrition Facts Library
Coconut Oil Nutrition Facts: Is Coconut Oil Good for You?
Coconut oil is a pure fat, providing 892 calories per 100 grams, almost entirely from saturated fat. It contains no cholesterol, protein, carbohydrates, or fiber and only trace amounts of vitamins and minerals. Whether it is a suitable choice depends on your overall diet and health goals, particularly considering its high saturated fat and calorie content in even small portions.
Per 100 g · Oil, coconut
What stands out in coconut oil
- Very high in saturated fat. A 100-gram serving of coconut oil contains 82.5 grams of saturated fat. This provides 412% of the Daily Value, a measure of how much a nutrient in a serving of food contributes to a daily diet.
- High in calories. Coconut oil has 892 calories per 100 grams. A single tablespoon contains 121 calories.
- No protein or carbs. This oil is composed of 99.1% fat. It contains 0 grams of protein, carbohydrates, dietary fiber, and total sugars.
- Minimal vitamins and minerals. Coconut oil is not a significant source of vitamins or minerals. A 100-gram serving provides small amounts of Vitamin E, which is 1% of the Daily Value, and Vitamin K, which is 0% of the Daily Value.
What to keep in mind
- Be mindful of portion sizes due to the high calorie count. Coconut oil is also exceptionally high in saturated fat, with a 100-gram serving containing over four times the recommended daily limit.
Coconut Oil nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 892 kcal | – |
| Protein | 0 g | 0% |
| Total fat | 99.1 g | 127% |
| Saturated fat | 82.5 g | 412% |
| Monounsaturated fat | 6.3 g | – |
| Polyunsaturated fat | 1.7 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 0.03 g | – |
| Sodium | 0 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 0 mg | 0% |
| Calcium | 1 mg | 0% |
| Iron | 0.05 mg | 0% |
| Magnesium | 0 mg | 0% |
| Phosphorus | 0 mg | 0% |
| Zinc | 0.02 mg | 0% |
| Copper | 0 mg | 0% |
| Manganese | 0 mg | 0% |
| Selenium | 0 mcg | 0% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.11 mg | 1% |
| Vitamin K | 0.6 mcg | 0% |
| Thiamin (B1) | 0 mg | 0% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin (B3) | 0 mg | 0% |
| Vitamin B6 | 0 mg | 0% |
| Folate (DFE) | 0 mcg | 0% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 0.3 mg | 0% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Coconut Oil by portion
The nutrition data changes significantly with serving size. A single teaspoon of coconut oil has 40 calories and 4.5 grams of fat. A tablespoon provides 121 calories and 13.5 grams of fat. For larger quantities, one cup contains 1945 calories and 216 grams of total fat. All of these portions contain zero grams of protein, carbohydrates, fiber, or sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 tbsp | 14 g | 121 | 0 g | 0 g | 0 g | 13.5 g |
| 1 cup | 218 g | 1945 | 0 g | 0 g | 0 g | 216 g |
| 1 tsp | 4.5 g | 40 | 0 g | 0 g | 0 g | 4.5 g |
How coconut oil compares with other oils, fats and sweeteners
Among other oils, fats, and sweeteners, coconut oil ranks as the highest for calories. Its calorie count of 892 per 100 grams is slightly higher than that of olive oil and avocado oil, which both have 884 calories. Unlike dark chocolate, which provides fiber and protein, or honey, which is primarily carbohydrates, coconut oil is almost entirely fat. It contains no protein, carbohydrates, or fiber. According to FDA guidelines for labeling, coconut oil is not considered a good source of any vitamin or mineral.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Coconut Oil | 892 | 0 g | 0 g | 0 g | 99.1 g |
| Olive Oil | 884 | 0 g | 0 g | 0 g | 100 g |
| Avocado Oil | 884 | 0 g | 0 g | 0 g | 100 g |
| Dark Chocolate | 598 | 7.8 g | 45.9 g | 10.9 g | 42.6 g |
| Honey | 304 | 0.3 g | 82.4 g | 0.2 g | 0 g |
Quick answers
How many calories are in a tablespoon of coconut oil?
A tablespoon of coconut oil contains 121 calories. It also has 13.5 grams of fat and no protein or carbohydrates.
Does coconut oil contain sugar or carbs?
No, coconut oil contains 0 grams of carbohydrates, 0 grams of total sugars, and 0 grams of dietary fiber per 100-gram serving.
How much saturated fat is in coconut oil?
Coconut oil is very high in saturated fat. A 100-gram serving has 82.5 grams of saturated fat, which is 412% of the recommended Daily Value.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how coconut oil fits your situation.
Last updated October 21, 2026