Calories in Coconut Oil: Nutrition Facts & Serving Sizes
Per 1 cup (218g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of coconut oil (14g) contains 121.3 calories with 0g protein, 0g carbs, and 13.5g of fat. Per 100g, coconut oil provides 892 calories and 99.1g of fat, making it one of the most calorie-dense foods available. The fat is predominantly saturated at 82.5g per 100g, with 6.3g of monounsaturated fat. Coconut oil contains no carbs, protein, fiber, or sodium. A teaspoon (4.5g) has 40.1 calories. The high MCT content, particularly lauric acid, distinguishes coconut oil from other saturated fats. It is solid at room temperature and has a high smoke point, making it popular for high-heat cooking, baking, and as a keto fat source.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (218g) | 1944.6 | 0g | 0g | 216g | 0g |
| 1 tsp (5g) | 40.1 | 0g | 0g | 4.5g | 0g |
| 1 tbsp (14g) | 121.3 | 0g | 0g | 13.5g | 0g |
| 100g | 892 | 0g | 0g | 99.1g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 892 | 45% |
| Protein | 0g | |
| Total Fat | 99.1g | 127% |
| Saturated Fat | 82.5g | 413% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 0mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 82.5g | 28% |
| Calcium | 1mg | 0% |
| Iron | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Coconut Oil
Coconut oil is composed almost entirely of fat, with 82.5g of saturated fat per 100g. The majority of this is lauric acid, a medium-chain fatty acid (MCT) that is metabolized differently than long-chain saturated fats found in animal products. Lauric acid is converted to energy in the liver relatively quickly, which has led to its popularity in ketogenic diets and intermittent fasting protocols.
For anyone on a ketogenic diet, coconut oil is a convenient, stable fat source for cooking that does not oxidize at high temperatures like polyunsaturated oils. The high smoke point (around 350-380F) makes it suitable for sauteing and baking.
The MCT content may help boost ketone production, supporting cognitive function and physical energy on a low-carb diet. Some studies suggest MCTs can increase metabolic rate slightly compared to equivalent long-chain fat intake.
However, the 82.5g of saturated fat per 100g is extremely high. Most health organizations recommend limiting saturated fat to reduce cardiovascular risk. For people with healthy cholesterol levels who eat an otherwise balanced diet, moderate use of coconut oil is generally fine. For those with elevated LDL cholesterol, olive oil or avocado oil may be better primary cooking fats.
Dietary Considerations
Coconut oil is perfectly keto-friendly with zero carbs. It is vegan, dairy-free, and gluten-free. It is not suitable for weight loss in excess amounts as it is the most calorie-dense common food at 892 cal/100g. Use 1-2 tablespoons for cooking rather than consuming in large quantities. The very high saturated fat content requires consideration for anyone with cardiovascular health concerns.
Daily Intake (100g)
100g of coconut oil provides 45% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in coconut oil?
One tablespoon of coconut oil (14g) contains about 121 calories. A teaspoon has about 40 calories. Per 100g, coconut oil has 892 calories, making it one of the most calorie-dense foods available.
Is coconut oil good for weight loss?
Coconut oil is extremely calorie-dense at 892 cal/100g and 121 calories per tablespoon. It is not good for weight loss when used in excess. The MCTs may have minor metabolic benefits, but the calorie cost means you need to track it carefully when cutting.
Is coconut oil keto?
Yes, coconut oil is ideal for keto diets. It has zero carbs, zero protein, and 99.1g of fat per 100g. The high MCT content may support ketosis. It is one of the most popular fats for keto cooking.
Is coconut oil healthy?
Coconut oil has 82.5g of saturated fat per 100g, which is very high. Some research suggests its MCT content has metabolic benefits, but other research shows it can raise LDL cholesterol. Moderate use (1-2 tablespoons daily) is generally considered reasonable for healthy individuals.
What is the smoke point of coconut oil?
Virgin coconut oil has a smoke point of around 350F (177C), while refined coconut oil is higher at about 400-450F (204-232C). Refined coconut oil is better for high-heat cooking. Virgin coconut oil is better for lower-heat applications where you want the coconut flavor.
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