17 forms & preparations
Dietary labels are inferred automatically from Oil, coconut's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Low nutrient density 0/100
How many beneficial nutrients Oil, coconut delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Oil, coconut come from — the split across carbs, fat & protein.
100% from fat
-
Carbs 0%0.8 g per serving
-
Fat 100%99.1 g per serving
-
Protein 0%0.0 g per serving
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 0.8 g | |
| Dietary Fiber | 0.0 g | |
| Total Sugars | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 99.1 g | |
| Saturated Fat | 86.5 g | |
| Monounsaturated Fat | 6.3 g | — |
| Polyunsaturated Fat | 1.8 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 0.0 mg | — |
| Omega-6 Fatty Acids | 1,800.0 mg | — |
| Butyric Acid | 9.0 mg | — |
| Caproic Acid | 600.0 mg | — |
| Caprylic Acid | 7,500.0 mg | — |
| Capric Acid | 6,000.0 mg | — |
| Lauric Acid | 44,600.0 mg | — |
| Myristic Acid | 16,800.0 mg | — |
| Palmitic Acid | 8,640.0 mg | — |
| Stearic Acid | 2,800.0 mg | — |
| Arachidic Acid | 76.0 mg | — |
| Behenic Acid | 19.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 5,800.0 mg | — |
| Gadoleic Acid | 41.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Nervonic Acid | 0.0 mg | — |
| Linoleic Acid | 1,800.0 mg | — |
| alpha-Linolenic Acid (ALA) | 20.0 mg | — |
| gamma-Linolenic Acid | 0.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 0.0 g | |
| Histidine | 0.0 mg | — |
| Isoleucine | 0.0 mg | — |
| Leucine | 0.0 mg | — |
| Lysine | 0.0 mg | — |
| Methionine | 0.0 mg | — |
| Phenylalanine | 0.0 mg | — |
| Threonine | 0.0 mg | — |
| Tryptophan | 0.0 mg | — |
| Valine | 0.0 mg | — |
| Alanine | 0.0 mg | — |
| Arginine | 0.0 mg | — |
| Aspartic Acid | 0.0 mg | — |
| Cystine | 0.0 mg | — |
| Glutamic Acid | 0.0 mg | — |
| Glycine | 0.0 mg | — |
| Proline | 0.0 mg | — |
| Serine | 0.0 mg | — |
| Tyrosine | 0.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.1 mg | |
| Vitamin K | 0.6 mcg | |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.0 mg | |
| Vitamin B6 | 0.0 mg | |
| Folate (B9) | 0.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.0 mg | |
| Choline | 0.3 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 1.0 mg | |
| Iron | 0.1 mg | |
| Magnesium | 0.0 mg | |
| Phosphorus | 0.0 mg | |
| Potassium | 0.0 mg | |
| Sodium | 0.0 mg | |
| Zinc | 0.0 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.0 mg | |
| Selenium | 0.0 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | 86.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.0 g | — |
About Oil, coconut
Coconut oil is pressed from the dried flesh of coconuts and is unusual among plant oils in being solid and creamy-white at room temperature, melting to a clear liquid in gentle heat. It carries a distinct tropical aroma (less so in the refined version) and is a fixture in South and Southeast Asian cooking as well as in baking and some skin-care.
What makes it nutritionally distinctive is also its main caveat: it is very high in saturated fat, around 90 percent — far more than butter or lard. A large share is medium-chain fatty acids, which the body handles somewhat differently, but health authorities still advise treating it like other saturated fats and using it in moderation. Like all oils it is nearly pure fat, at roughly 830 calories per 100 grams.
Despite the marketing that has surrounded it, coconut oil is best seen as a flavorful cooking fat rather than a health food. Used sparingly it brings a lovely richness to curries, baked goods and sautéed dishes.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Oil, coconut?
There are 831 calories in 100 g of Oil, coconut, or about 1,812 calories in 1 cup (218 g).
How much protein is in Oil, coconut?
Oil, coconut contains 0.0 g of protein per 100 g.
How many carbs are in Oil, coconut?
Oil, coconut has 0.8 g of carbohydrates per 100 g.
How much fat is in Oil, coconut?
Oil, coconut provides 99.1 g of total fat per 100 g.
