Nutrition for Coconut Oil

Calories, Protein, Vitamins and More

image of coconut oil source

Coconut Oil Nutrition Summary

One tablespoon of coconut oil (13.6 grams or 0.48 oz) contains 121 calories and zero grams of protein. Coconut oil consist of 99% fat, and less than 1% of water, carbohydrates or protein.

In one tablespoon of coconut oil:

  • Calories: 121
  • Fat: 13.5 g, (Saturated: 11.2 g)
There is no significant amounts of protein, sugar, dietary fiber, cholesterol or sodium in coconut oil.

See the Coconut Oil Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Oil, coconut.

Calories in Coconut Oil

Coconut oil has 121 calories per tablespoon or 890 calories for every 100 grams. Most of its calories are from fat.

100% of calories in coconut oil are from fat.

Calories from Fat

The majority, or 100% of the calories in Coconut Oil are from fat. Coconut oil is high in total fat, with 13.5 grams or 21% of recommended daily values per tablespoon. Most of the fat in coconut oil are saturated and it contains a high amount of saturated fat, about 60% of recommended daily values.

Coconut oil is cholesterol free and trans-fat free.

  • Total fat: 13.5 g
  • Saturated fat: 11.2 g
  • Monounsaturated fat: 0.9 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of cholesterol or trans fat in coconut oil.

Omega-6 in Coconut Oil

A good source of omega-6 fatty acids, every tablespoon of coconut oil contains a total of 0.2 grams of omega-6. In addition, a large portion of the omega-6 in coconut oil comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • other omega 6: 0.01 g
  • linoleic acid: 0.23 g

Calories Similar to Coconut Oil

Some other fats or oils with similar calories to coconut oil by weight:

Protein in Coconut Oil

Coconut oil is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

Vitamins and Minerals in Coconut Oil

Coconut oil is not known for its vitamin and minerals, but still contain trace amounts of a few nutrients.

Vitamins in coconut oil (1 tbsp):
  • Vitamin e: < 0.1 mg
  • Vitamin k: 0.1 ug
Minerals in coconut oil (1 tbsp):
  • Calcium: 0.1 mg
  • Iron: < 0.1 mg
  • Choline: < 0.1 mg
There is no significant amounts of potassium, magnesium, zinc, selenium, phosphorus, copper, manganese, vitamin a, thiamin, riboflavin, niacin, pantothenic acid, vitamin b6, vitamin c, folate or vitamin b12 in coconut oil.

Coconut Oil Nutrition Chart

Coconut Oil:

( - g )

total fat
G %
saturated fat
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monounsaturated fat G
polyunsaturated fat G
trans fat G
MG %
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Vitamin K
UG %
Vitamin E
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Water G
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Coconut Oil in Cooking

Coconut oil is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two tablespoons of coconut oil.

Friends and Relatives of Coconut Oil

Foods commonly cooked with coconut oil:

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