Coconut oil has become a kitchen and wellness staple, praised by some as a “superfood” while criticized by others for its high saturated fat content. From cooking to skincare, it’s one of the most versatile oils available. But what do the coconut oil nutrition facts really reveal?
This guide dives deep into the composition, health benefits, and risks of coconut oil so you can make informed choices about including it in your diet and lifestyle.
What Is Coconut Oil?
Coconut oil is extracted from the meat of mature coconuts. It’s widely used in tropical regions and has gained global popularity in recent years. There are two main types:
- Virgin coconut oil (VCO): Made from fresh coconut meat, minimally processed, retains more nutrients.
- Refined coconut oil: Made from dried coconut (copra), bleached, and deodorized; often used for high-heat cooking.
Coconut Oil Nutrition Facts
Here’s a breakdown of 1 tablespoon (14 g) of coconut oil:
- Calories: ~120
- Total Fat: 14 g
Saturated fat: ~12 g
Monounsaturated fat: ~1 g
Polyunsaturated fat: ~0.5 g
- Protein: 0 g
- Carbohydrates: 0 g
- Cholesterol: 0 mg
- Vitamins & minerals: Trace amounts of vitamin E and vitamin K
Key takeaway: Coconut oil is almost pure fat, with over 80–90% of its fat coming from saturated fatty acids, mainly lauric acid.
Health Benefits of Coconut Oil
1. Medium-Chain Triglycerides (MCTs)
- Easily absorbed and quickly converted into energy
- May support metabolism and satiety
2. Antimicrobial Properties
- Lauric acid helps fight bacteria, fungi, and viruses
- May promote oral health through oil pulling
3. Brain Health
- MCTs provide an alternative fuel source for brain cells
- Studied for potential benefits in Alzheimer’s disease support
4. Skin and Hair Benefits
- Moisturizes dry skin
- Protects hair from protein loss
- May improve minor wound healing
5. Digestive Support
- Gentle on the stomach and may aid nutrient absorption
- Possesses mild anti-inflammatory effects
Potential Risks of Coconut Oil
Despite its benefits, coconut oil comes with concerns:
- High saturated fat: May increase LDL cholesterol, raising heart disease risk in some people.
- Calorie dense: Overconsumption can lead to weight gain.
- Not a miracle food: Benefits are promising but often overstated in media.
- Allergies: Rare, but possible.
Coconut Oil in Cooking
- High smoke point (350°F for virgin, 400°F for refined): Good for sautéing, baking, and medium-heat frying.
- Adds a subtle sweet, nutty flavor.
- Works well in smoothies, coffee, and desserts.
Tip: Alternate with heart-healthy oils like olive oil or avocado oil for balance.
Coconut Oil Beyond the Kitchen
- Skincare: Natural moisturizer, makeup remover, lip balm.
- Haircare: Strengthens hair, reduces frizz.
- Oral health: Oil pulling may reduce harmful bacteria in the mouth.
- Home uses: Natural polish for wood, base for DIY cosmetics.
Who Should Avoid or Limit Coconut Oil?
- People with high cholesterol or heart disease risk factors.
- Those on low-fat diets for medical conditions.
- Individuals prone to digestive sensitivity from high-fat foods.
How Much Coconut Oil Is Safe to Consume?
Most experts recommend moderation:
- Up to 1 tablespoon per day for healthy adults.
- Combine with other healthy fats like olive oil, nuts, and seeds.
- Avoid using it as the only source of fat in your diet.
FAQs – Coconut Oil Nutrition Facts
Is coconut oil healthy or unhealthy?
It has both benefits and risks. Coconut oil provides quick energy and antimicrobial effects but is very high in saturated fat.
How many calories are in 1 tablespoon of coconut oil?
About 120 calories, all from fat.
Does coconut oil raise cholesterol?
Yes, it may raise both LDL (bad) and HDL (good) cholesterol, so effects vary by individual.
Is coconut oil good for weight loss?
It may slightly increase satiety due to MCTs, but it’s still high in calories and should be used in moderation.
Can coconut oil improve brain health?
Some studies suggest MCTs may benefit brain function, but more research is needed.
Is coconut oil better than olive oil?
Olive oil is generally considered better for heart health due to its monounsaturated fats, but coconut oil has unique uses.
Can coconut oil be used daily?
Yes, but limit intake to about 1 tablespoon per day and balance with other fats.
Is coconut oil safe during pregnancy?
Moderate use in cooking or skincare is generally safe, but always consult a healthcare provider.
Does coconut oil help skin and hair?
Yes, it moisturizes skin, protects hair, and may support wound healing.
Is refined coconut oil less healthy than virgin coconut oil?
Virgin coconut oil retains more nutrients and antioxidants, while refined is better for high-heat cooking.
Can people with heart disease eat coconut oil?
It’s best to limit intake and choose heart-healthy fats like olive oil instead.
How should coconut oil be stored?
Keep in a cool, dry place. It solidifies below 76°F and liquefies when warmer—both are normal.
Conclusion
Coconut oil is a unique fat with both benefits and risks. It provides quick energy, antimicrobial properties, and skin/hair nourishment, but its high saturated fat content means moderation is key.
If you enjoy coconut oil, use it wisely—blend it into a balanced diet with plenty of vegetables, whole grains, lean proteins, and heart-healthy fats.
Your health is about balance, not extremes. Small, mindful choices with foods like coconut oil can make a lasting difference.
Zahra Thunzira is a Jakarta-based nutritionist and gym instructor. She’s also an adventure travel, fitness, and health writer for several blogs and websites. She earned her Master degree in Public Health from University of Indonesia.