Oil, coconut
Whole food · Fats and Oils
Photo: Wikipedia
Coconut oil is a highly saturated fat extracted from the meat of mature coconuts, prized for its rich, subtly sweet, and distinctly tropical aroma. It exists in two forms: virgin (unrefined), which is creamy and fragrant, and refined, which is neutral and has a higher smoke point. Nutritionally, it is almost pure fat, providing 833 kcal per 100g, and is a notable source of medium-chain triglycerides (MCTs).
💚 Why it's loved
People love coconut oil for its unique, aromatic flavor that instantly evokes tropical cuisines and for its versatility in both sweet and savory cooking. It's also a cultural staple in many regions, used in everything from traditional curries to beauty routines.
⚠️ Watch-outs & how to enjoy it better
Its high saturated fat content (over 80%) is a concern for cardiovascular health, and it can raise LDL cholesterol levels if consumed in excess. To counteract this, use it sparingly as part of a balanced diet rich in unsaturated fats, and pair it with fiber and protein to mitigate any impact on blood lipids.
Key benefits
- High in medium-chain triglycerides (MCTs) for quick energy
- Contains lauric acid, which has antimicrobial properties
- Provides a stable fat source for high-heat cooking
- Can be used as a natural skin and hair moisturizer
- Lactose-free and dairy-free alternative for some recipes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Coconut oil is one of the few plant-based oils that is solid at room temperature (below 24°C/75°F) due to its high saturated fat content, a property it shares with butter and lard.
Full nutrition (scales with serving)
| Water | 0.03 g |
| Energy (Atwater General Factors) | 895 kcal |
| Energy (Atwater Specific Factors) | 833 kcal |
| Energy | 833 kcal |
| Energy | 3480 kj |
| Nitrogen | 0.00 g |
| Protein | 0.00 g |
| Total lipid (fat) | 99.1 g |
| Total fat (NLEA) | 90.5 g |
| Ash | 0.03 g |
| Carbohydrate, by difference | 0.84 g |
| Calcium, Ca | 1.0 mg |
| Iron, Fe | 0.05 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 0.00 mg |
| Potassium, K | 0.00 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.02 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.00 mg |
| Vitamin E (alpha-tocopherol) | 0.11 mg |
| Tocopherol, beta | 0.60 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.18 mg |
| Tocotrienol, alpha | 2.2 mg |
| Tocotrienol, beta | 0.13 mg |
| Tocotrienol, gamma | 0.36 mg |
| Tocotrienol, delta | 0.25 mg |
| Vitamin K (phylloquinone) | 0.60 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Fatty acids, total saturated | 82.5 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.48 g |
| SFA 8:0 | 6.8 g |
| SFA 10:0 | 5.4 g |
| SFA 11:0 | 0.00 g |
| SFA 12:0 | 41.8 g |
| SFA 14:0 | 16.7 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 8.6 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 2.5 g |
| SFA 20:0 | 0.08 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.03 g |
| Fatty acids, total monounsaturated | 6.3 g |
| MUFA 14:1 c | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 c | 0.02 g |
| MUFA 17:1 | 0.00 g |
| MUFA 17:1 c | 0.00 g |
| MUFA 18:1 c | 6.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 20:1 c | 0.04 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 c | 1.7 g |
| PUFA 18:2 n-6 c,c | 1.7 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 c | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 c | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:3 n-9 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:4c | 0.00 g |
| PUFA 20:5c | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:2 | 0.00 g |
| PUFA 22:5 c | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 c | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.03 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.02 g |
| TFA 22:1 t | 0.00 g |
| Fatty acids, total trans-dienoic | 0.01 g |
| TFA 18:2 t not further defined | 0.01 g |
FAQ
Is coconut oil healthy?
It's a source of MCTs and lauric acid, but its high saturated fat content means it should be used in moderation. It's best to replace it with unsaturated fats like olive oil for heart health.
What's the difference between virgin and refined coconut oil?
Virgin (unrefined) oil is cold-pressed from fresh coconut meat, retaining a strong coconut flavor and aroma. Refined oil is processed to remove impurities and has a neutral taste and higher smoke point.
Can I use coconut oil for frying?
Yes, especially refined coconut oil, which has a smoke point of around 232°C (450°F). Virgin coconut oil has a lower smoke point (around 177°C/350°F) and is better for medium-heat cooking.