Lauric Acid
The main fat in coconut oil, with antimicrobial action.
What is Lauric Acid?
Lauric acid is a twelve-carbon saturated fatty acid and the dominant fat in coconut oil. The body converts some of it to monolaurin, a compound with antimicrobial activity. It behaves partly like a medium-chain and partly like a longer-chain fat, and it raises both LDL and HDL cholesterol.
Health benefits of Lauric Acid
- The signature fat of coconut oil
- Converted to monolaurin, which has antimicrobial effects
- Raises HDL ("good") cholesterol along with LDL
- A stable fat well suited to cooking
Top food sources of Lauric Acid
See full rankingCoconut oil, coconut, palm-kernel oil and, in small amounts, dairy. Values shown per 100 g.
Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter
53,428 mg
Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product
48,445 mg
Vegetable oil, palm kernel
47,000 mg
Oil, industrial, palm kernel (hydrogenated), used for whipped toppings, non-dairy
45,314 mg
Oil, industrial, palm kernel (hydrogenated), filling fat
44,702 mg
Oil, coconut
44,600 mg
Oil, industrial, coconut, confection fat, typical basis for ice cream coatings
44,482 mg
Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners
44,216 mg
Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts
43,749 mg
Oil, babassu
43,500 mg
Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter
42,515 mg
Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated)
35,800 mg
How much Lauric Acid do you need?
There is no Daily Value. It counts toward saturated fat, where moderation is advised.
Lauric Acid deficiency
There is no dietary requirement for lauric acid.
Can you have too much Lauric Acid?
As a saturated fat, large amounts raise LDL cholesterol despite also lifting HDL, so coconut oil is best used in moderation.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Related nutrients
Frequently asked questions
What does Lauric Acid do?
Lauric acid is a twelve-carbon saturated fatty acid and the dominant fat in coconut oil. The body converts some of it to monolaurin, a compound with antimicrobial activity. It behaves partly like a medium-chain and partly like a longer-chain fat, and it raises both LDL and HDL cholesterol.
How much Lauric Acid do I need per day?
There is no Daily Value. It counts toward saturated fat, where moderation is advised.
Which foods are highest in Lauric Acid?
Per 100 g, some of the richest sources are Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter, Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product, Vegetable oil, palm kernel, Oil, industrial, palm kernel (hydrogenated), used for whipped toppings, non-dairy, Oil, industrial, palm kernel (hydrogenated), filling fat.
What happens if I don't get enough Lauric Acid?
There is no dietary requirement for lauric acid.
Can you have too much Lauric Acid?
As a saturated fat, large amounts raise LDL cholesterol despite also lifting HDL, so coconut oil is best used in moderation.