Coconut Oil Nutrition Facts and Health Benefits (2022)

Coconut oil is a plant-based fat derived from the meat of coconuts. Due to its high amounts of saturated fat, its claim to fame is that it is one of the only plant-based oils that is solid at room temperature. Many people enjoy its neutral, somewhat sweet flavor as well as the crispy texture it can add to cooked foods.

In recent years, coconut oil has become extremely trendy, often touted as a healthy alternative to animal fats like butter or lard. But the latest research indicates that, just like any other saturated fat, coconut oil should be eaten in moderation.

Coconut Oil Nutrition Facts

The following nutrition information is provided by the USDAfor 1 teaspoon (4.5 grams) of coconut oil.

  • Calories:40
  • Fat:4.5g
  • Sodium:0mg
  • Carbohydrates:0g
  • Fiber:0g
  • Sugars:0g
  • Protein:0g

Carbs

Coconut oil comes from a plant, so you might expect it to have some carbohydrates. However, coconut oil contains only fat—no carbs.

Fats

Coconut oil is 100% fat. In 1 teaspoon, you will get 4.5 grams total, 80% to 90% of which is saturated. The saturated fatty acids in coconut oil are mostly composed of lauric acid, which may be responsible for some of its health benefits.

Protein

Again, because it is a pure fat, you will not find any protein in coconut oil.

Vitamins and Minerals

The coconut fruit contains some micronutrients, but they do not get passed into its oil. The only vitamins and minerals in coconut oil occur in very small amounts.

(Video) What About Coconuts, Coconut Milk, and Coconut Oil MCTs?

Calories

Coconut oil is a very high-calorie food. One teaspoon contains 40 calories (which means, of course, that 1 tablespoon contains 120 calories). Because it is so high in calories, most people should be mindful of how much coconut oil they regularly consume.

Health Benefits of Coconut Oil

Coconut oil has received a lot of publicity in the recent years about its health benefits, however research is limited. Here are some potential health benefits of coconut oil.

Could Benefit Hair

You have probably seen shampoos and conditioners that boast coconut oil as a primary ingredient. A 2015 study found that the application of coconut oil both pre- and post-washing reduced protein loss in hair. The study also reported that coconut oil did so better than mineral oil and sunflower oil.

Coconut oil might offer additional benefits for your tresses and scalp. A study from 2021 revealed that applying the oil to the scalp could promote healthy bacteria and fungi as well as decrease flaking–both of which might reduce dandruff.

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May Benefit Skin

The lauric acid that makes up such a large portion of coconut oil’s saturated fats is known for its antimicrobial activity, which could have benefits for the skin. In a 2014 study, people with eczema applied virgin coconut oil to their skin.

Nearly half of the subjects experienced an “excellent” response to this all-natural treatment. Because of coconut oil’s antimicrobial, wound-healing properties, some people also apply it to their skin after receiving a tattoo.

In addition to its potential for healing inflamed skin, coconut oil is simply an effective moisturizer. Not surprisingly, it is a common addition to lotions and creams.

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May Help Weight Management

Some research indicates that smaller doses of coconut oil could be a useful part of a weight loss regimen. The medium-chain triglycerides (MCTs) coconut oil contains do not get stored in fatty tissues like long-chain fats.

Meanwhile, some studies indicate that MCTs might also help decrease waist and hip circumference, especially when they replace long-chain fatty acids in the diet. However, many nutrition experts are still hesitant to make any sweeping claims about coconut oil for weight management until more research is conducted.

Suitable for People on a Plant-Based Diet

Unlike animal fats, such as butter, beef tallow, or lard, coconut oil has a place on a plant-based diet. Whether you are vegan, vegetarian, or simply want to incorporate more plant foods into your eating plan, this oil won’t interfere with your plans.

Plant-Based Diets: Pros, Cons, and What You Can Eat

(Video) Coconut Oil Nutritional facts,Benefits and Uses

Allergies

Although possible, an allergic reaction to coconut oil is uncommon. In fact, allergies to coconut products may seem more common than they actually are. Here’s why.

For food labeling purposes, the Food and Drug Administration (FDA) classifies coconuts as tree nuts—and tree nuts are among the top eight food allergens. However, coconuts are only tree nuts in terms of food labeling. Botanically, they are fruits. For this reason, members of the coconut industry have campaigned for the FDA to change the classification of coconut products.

A true allergic reaction to coconut oil may appear as symptoms like wheezing, itching, hives, or vomiting. If you notice these symptoms after eating coconut oil, talk to a healthcare provider about the possibility of an allergy.

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Adverse Effects

Although coconut oil sometimes enjoys a “health halo,” it won’t work miracles for any aspect of wellness, least of all heart health. In 2017, the American Heart Association (AHA) recommended against using coconut oil as a substitute for other fats because of its very high saturated fat content.

According to the AHA, eating foods high in saturated fat can raise bad cholesterol. However, ongoing research continues to tease apart the complex relationship between saturated fat and heart disease. Some studies have indicated that saturated fat is not nearly as detrimental to heart health as previously believed.

Additionally, before using coconut oil topically, be sure to discuss it with your doctor. Though some people report that topically applied coconut oil can benefit everything from dry eye syndrome to vaginal health, more evidence is needed to confirm these claims.

Varieties

Virgin, refined, cold-pressed, expeller-pressed—at first glance, there seem to be numerous varieties of coconut oil. Though they all derive from coconut meat, they do have their differences. The two primary forms of coconut oil are unrefined (also called virgin) and refined.

Unrefined coconut oil is extracted from the fruit by either a wet or dry method. It may either be expeller-pressed (a method that uses heat) or cold-pressed (a method without heat). However, it undergoes no further processing beyond its extraction—hence its "virgin" name.

Most people find unrefined coconut oil has a stronger taste and smell than refined. Its smoke point is also significantly lower, making it better for lower-temperature cooking methods.

Refined coconut oil, on the other hand, undergoes more processing. It may have neutralizing, bleaching, deodorizing, or de-gumming agents added to make it more suitable for high-temperature cooking. These additives also create a more neutrally flavored, less pungent finished product.

Know Your Cooking Oil Smoke Points

Storage and Food Safety

Storing coconut oil is a pretty simple affair. Keep a jar tightly sealed in a cool, dark place or in the refrigerator. Stored properly, virgin coconut oil has been known to last up to 2 or 3 years, while the refined version usually keeps for a few months. If you notice discoloration, mold, or unpleasant flavors, it’s best to discard coconut oil.

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How to Prepare

Maybe you have picked up a jar of coconut on your recent grocery run—now how do you use it? For pan-searing and sautéeing, you can use this tropical oil interchangeably with any other liquid oil. Simply add it to a pan, heat, and cook. Just be aware that unrefined coconut oil has a lower smoke point than refined (350 versus 450 degrees).

You can also substitute coconut oil for other oils in baked goods. Try it in a one-to-one ratio with vegetable oils in pies, muffins, and cookies. Other popular uses include dropping coconut oil into coffee for a keto-friendly morning beverage, using it to pop your popcorn, or adding it to smoothies for extra flavor and fat.

FAQs

What is the main nutrient in coconut oil? ›

Coconut oil contains vitamin E, but no fiber and little to no other vitamins or minerals. Coconut oil is almost 100% fat, most of which is saturated fat. However, the structure of fat in coconut oil differs from that of many animal products, which mainly consist of long-chain fatty acids. Coconut oil is high in MCTs.

Is coconut oil a healthy oil? ›

Myth: Coconut oil is a heart-healthy cooking alternative.

The reality: Coconut oil has been shown to raise cholesterol levels — the good and the bad kinds — more than other plant-based oils like olive or canola. And in truth, medium-chain triglycerides make up only a small amount of the fatty acids in coconut oil.

How much coconut oil per day is healthy? ›

Coconut oil is high in saturated fats and should be treated like any other fat or oil. While it can be part of a nutritious diet, it's best to stick to two tablespoons (28 grams) or less per day.

Is coconut good for health? ›

Coconut is generally regarded as a source of healthy fat. The meat contains protein and fiber, as well as some essential minerals such as: Iron. Manganese.

Does coconut oil help arthritis? ›

Animal research suggests that antioxidants called polyphenols found in coconut oil may be able to relieve some symptoms of arthritis. A study in rats with arthritis found that treatment with polyphenols from coconut oil reduced swelling and several inflammatory markers ( 37 ).

Is coconut oil good for the brain? ›

Coconut oil improves memory by supporting the health of the neurons in your brain. It provides energy to neurons so they can function. Coconut oil also helps protect neurons by reducing inflammation and oxidative stress.

Is coconut oil good for inflammation? ›

Virgin coconut oil contains small amounts of antioxidant compounds that may help curb inflammation, a harmful process thought to worsen heart disease.

Can coconut oil lower blood pressure? ›

Either coconut oil supplementation or exercise training was shown to reduce blood pressure.

Is coconut oil healthier than olive oil? ›

Olive Oil Is Healthier and More Nutritious

That is because it is rich in good fat (polyunsaturated fat) and low in bad fat (saturated fat). Coconut oil contains 80 to 90 percent saturated fat.

Does coconut oil have omega 3? ›

Coconut oil is another highly beneficial healthy fat, but does not actually contain Omega-3 fatty acids. Coconut oil is, rather, one of the best sources of medium chain fatty acids.

Does coconut oil raise cholesterol? ›

Coconut oil is high in saturated fat and may, therefore, raise serum cholesterol concentrations, but beneficial effects on other cardiovascular risk factors have also been suggested.

Is it safe to take coconut oil everyday? ›

But coconut oil contains a type of fat (saturated fat) that can increase cholesterol levels. Like all saturated fats, it should be consumed in moderation. Coconut oil is possibly safe when used as a medicine short-term. Taking coconut oil in doses of 10 mL two or three times daily for up to 12 weeks seems to be safe.

Is coconut oil good for liver detox? ›

The results of a study published in the October edition of the Journal of the Science of Food and Agriculture also show that virgin coconut oil is a safe and effective treatment with the power to reverse non-alcoholic fatty liver disease.

Is it good to drink coconut oil in the morning? ›

Coconut oil, when consumed right in the morning, can leave one feeling energised. It also gives a kickstart to your metabolism for all that's about to come throughout the day. Another benefit of consuming coconut oil in the morning is that it can help curb your appetite and might play a part in weight management.

Is coconut good for liver? ›

MCTs in coconuts help the liver detoxify. Compared to supplements or over the counter “detox” products, coconuts are safer for liver cleansing because MCTs are not stored as fat and are used for immediate energy. Coconuts are also known to lessen toxins that back up in the bloodstream, which can lead to liver damage.

Is coconut good for kidney patients? ›

Coconut water also provides minerals, including calcium, iron, magnesium, phosphorus, and zinc. Coconut water is a safe, healthy beverage for most people; however, those with kidney disease should limit consumption of foods that are too high in potassium, including coconut water.

Is coconut high in sugar? ›

Therefore, unsweetened coconut water is a much better choice than many other sweetened beverages, including sugary soda, for those with diabetes or anyone looking to lower their sugar intake.
...
Unsweetened coconut water.
Unsweetened coconut waterSweetened coconut water
Fiber0 grams0 grams
Sugar9.5 grams18 grams
2 more rows
13 Dec 2019

Can coconut oil cure knee pain? ›

Coconut oil can be beneficial for treating knee pain. It possesses anti-inflammatory and analgesic properties, as well as the high levels of lauric acid that can facilitate the healing process of your knee pain.

Is coconut oil good for bones and joints? ›

To summarise our findings, virgin coconut oil effectively improved bone structure and prevented bone loss in osteoporosis animal model. The beneficial effects of VCO on bone microarchitecture may be due to the high polyphenols which exert antioxidant property.

Which oil is best for arthritis? ›

Essential oils are most commonly used in an infuser and inhaled.
  1. Eucalyptus oil. Eucalyptus oil has a number of anti-inflammatory and analgesic properties. ...
  2. Ginger oil. Ginger is a common healing agent used for its anti-inflammatory properties and pain-relieving effects. ...
  3. Turmeric oil. ...
  4. Frankincense oil. ...
  5. Orange oil.
14 Dec 2017

What oil is good for memory? ›

Plant-Based Oils

Oils derived from plants, specifically extra virgin olive oil and coconut oil, have massive brain-boosting potential. Olive oil is rich in polyphenols, potent antioxidants that have been shown to reverse cognitive deficits brought on by both the natural process of aging and disease.

Is coconut oil good for stroke? ›

The AHA has advised avoiding coconut oil for years, saying in a 2017 advisory about cardiovascular disease that the oil “has no known offsetting favorable effects” and could increase risk of heart attack and stroke. It has held the same position on saturated fats for more than 30 years.

What are the 3 foods that fight memory loss? ›

What are the foods that fight memory loss? Berries, fish, and leafy green vegetables are 3 of the best foods that fight memory loss. There's a mountain of evidence showing they support and protect brain health.

Is coconut good for joints? ›

Improve joint pain

Coconut water has the basic properties of an anti-inflammatory and helps reduce acidity in the body. This can help reduce inflammation and pain in the body, especially when drinking coconut water every day.

What are the disadvantages of coconut oil? ›

Cons of Coconut Oil

Coconut oil is comedogenic, which means it has the potential to clog pores and cause breakouts. Anyone with acne-prone or oily skin may not see the same benefits from coconut oil as other skin types, especially when it comes to reducing blemishes.

Is a spoonful of coconut oil good for you? ›

Coconut oil is a high calorie food that contains mostly saturated fatty acids. Diets high in saturated fatty acids may increase the risk of coronary heart disease. However, researchers have found that 2 tablespoons (tbsp), or 30 milliliters, of coconut oil per day can have beneficial effects.

Is coconut good for the heart? ›

Viewed in isolation, coconut and coconut oil can't be considered heart-healthy foods. A 2-ounce piece of fresh coconut contains more than 13 grams of saturated fat — nearly two-thirds of the recommended daily limit for the average person.

Is coconut oil OK for type 2 diabetes? ›

Some evidence suggests coconut oil could be beneficial for type 2 diabetes. A 2016 animal study found that adding virgin coconut oil to a high fructose diet improved blood sugar and antioxidant levels, compared with a control group ( 14 ).

Does coconut oil interact with medications? ›

Coconut oil may cause low blood pressure, and Ulbricht urged caution for people taking it as a supplement alongside drugs, herbs or other supplements that lower blood pressure. Coconut oil may also interact with cholesterol-lowering agents, she said.

Does coconut oil have omega-6? ›

A very small amount of the fat in coconut oil comes from polyunsaturated omega-6 fatty acids, but these make up less than 2 percent of the total fat. While many claim that the coconut oil benefits are due to it's fat content, the research shows otherwise, according to the Harvard T.H. Chan School of Public Health.

Which is healthier coconut oil or butter? ›

Coconut oil and butter both affect your cholesterol levels. However, while coconut oil increases HDL or high-density lipoprotein, the good kind, butter, on the other hand, increases LDL or low-density lipoprotein, the bad kind.

Is it healthy to put coconut oil in coffee? ›

Here are some ways in which adding coconut oil to your coffee may improve health: May speed up your metabolism. Studies show that MCTs in coconut oil and caffeine in coffee may speed up your metabolism, which can increase the number of calories you burn in a day ( 9 , 10 , 11 ).

Is coconut oil good for fatty liver? ›

One of my favorite fats is medium-chain triglycerides or MCTs, either in coconut oil or as a stand-alone oil. To prevent or reverse fatty liver, you'll want to cut processed carbs and increase healthy fat intake, especially saturated – yes, saturated – fats from healthy foods like coconut and grass-fed beef.

Which oil has the highest omega-3? ›

Flaxseed and canola oils are typically the highest in omega-3 fatty acids while avocado olive and sesame oils are typically lowest in omega-6.

What chemicals are in coconut oil? ›

Coconut oil is composed of the fatty acids, caprylic acid C -8:0 (8%), capric acid, C-10:0,(7%), lauric acid C-12:0, (49%), myristic acid C-14:0(8%), palmitic acid C-16:0 (8%), stearic acid C-18:0 (2%), oleic acid C-18:1 (6%) and 2% of C-18:2 linoleic acid.

Does coconut oil raise triglycerides? ›

Coconut Oil and Health

Studies found that those who ate higher amounts of coconut oil had increased beneficial HDL cholesterol levels but also increased total cholesterol and triglycerides.

Which oils are best for cholesterol? ›

Heart-healthy oils like canola, corn, olive, peanut, and sunflower oils contain monounsaturated and polyunsaturated fats. They help to lower harmful low-density lipoprotein (LDL) cholesterol and raise healthy high-density lipoprotein (HDL) cholesterol.

What are the worst foods for high cholesterol? ›

High-cholesterol foods to avoid
  • Full-fat dairy. Whole milk, butter and full-fat yogurt and cheese are high in saturated fat. ...
  • Red meat. Steak, beef roast, ribs, pork chops and ground beef tend to have high saturated fat and cholesterol content. ...
  • Processed meat. ...
  • Fried foods. ...
  • Baked goods and sweets. ...
  • Eggs. ...
  • Shellfish. ...
  • Lean meat.
13 Oct 2021

Is coconut good for memory? ›

Results: After intervention with coconut oil, improvements in episodic, temporal orientation, and semantic memory were observed, and it seems that the positive effect is more evident in women with mild-moderate state, although other improvements in males and severe state were also shown.

When should I take coconut oil morning or night? ›

Many people suggest eating a tablespoon of coconut oil before bed to stimulate digestion and keep the metabolism on by burning fat and calories while you sleep. That being said, many people also experience an energetic boost after eating coconut oil, due to its quick conversion in the body into usable energy.

Is drinking hot water with coconut oil Good? ›

Yes u can drink Virgin coconut oil in warm water.It helps digestion,relieves inflammation of the mucus layers,eases constipation,forms a healthy protective layer in gastrointestinal tract.

Does coconut oil clean your colon? ›

Coconut oil and digestion

Not only does coconut oil help to clean the colon but it can help prevent digestive and nutritional diseases. Coconut oil has been especially helpful in relieving symptoms of Crohn's disease.

What is the fastest way to cure a fatty liver? ›

Research suggests that losing weight is the single best thing you can do to control or reverse NAFLD. A good goal is to lose 10% of your total body weight, but even a loss of 3% to 5% can improve your liver health. Talk with your doctor about the best way for you to lose weight safely and effectively.

How do you remove fat from your liver? ›

Aerobic exercise can actually cut the amount of fat in your liver. A heavy workout may also lower inflammation. Resistance or strength training exercises, like weight lifting, can also improve fatty liver disease.

What vitamins are in coconut oil? ›

Coconut oil contains vitamin E, but no fiber and little to no other vitamins or minerals. Coconut oil is almost 100% fat, most of which is saturated fat. However, the structure of fat in coconut oil differs from that of many animal products, which mainly consist of long-chain fatty acids. Coconut oil is high in MCTs.

What will happen after drinking coconut oil? ›

Ingesting large amounts of coconut oil can cause diarrhea, cramps, and gastrointestinal discomfort. Coconut oil may also increase levels of LDL (bad) cholesterol, increasing your cardiovascular risk. If you have high cholesterol, talk with your doctor before doing a coconut oil cleanse.

What are the negatives of coconut oil? ›

“Saturated fats, often found in meat and dairy products as well as coconut oil, can increase LDL levels in your blood,” says Dr. Russell. “This in turn increases your risk of heart disease, peripheral artery disease and stroke.” Eating foods that contain coconut oil can increase your risk for heart problems.

Is coconut oil better than olive oil? ›

The clear winner in this matchup is olive oil. That is because it is rich in good fat (polyunsaturated fat) and low in bad fat (saturated fat). Coconut oil contains 80 to 90 percent saturated fat. According to the experts, a tablespoon of coconut oil contains about six times as much saturated fat as olive oil.

Does coconut oil burn belly fat? ›

Coconut oil has an array of health benefits apart from being beneficial for weight loss. It increases the feelings of fullness and improves appetite regulation. It boosts metabolism and gives a natural energy boost. It controls blood sugar levels, it burns belly fat.

Is it safe to consume coconut oil daily? ›

Like all saturated fats, it should be consumed in moderation. Coconut oil is possibly safe when used as a medicine short-term. Taking coconut oil in doses of 10 mL two or three times daily for up to 12 weeks seems to be safe.

Is coconut oil good for high blood pressure? ›

There is some evidence that shows that coconut oil can actually lower blood pressure but due to the high amounts of saturated fat and the problems that are caused by increasing this type of fat in one's diet, it might be safe to wait until there is more solid research that supports this claim.

Is coconut oil good for the brain? ›

Coconut oil improves memory by supporting the health of the neurons in your brain. It provides energy to neurons so they can function. Coconut oil also helps protect neurons by reducing inflammation and oxidative stress.

What does coconut oil do for your intestines? ›

Cleansing your colon with coconut oil can help restore lost vitamins, minerals and nutrients. Not only does coconut oil help to clean the colon but it can help prevent digestive and nutritional diseases. Coconut oil has been especially helpful in relieving symptoms of Crohn's disease.

Does coconut oil have omega-3? ›

Coconut oil is another highly beneficial healthy fat, but does not actually contain Omega-3 fatty acids. Coconut oil is, rather, one of the best sources of medium chain fatty acids.

Is coconut oil good for gut bacteria? ›

Organic virgin coconut oil is packed with anti-bacterial, anti-microbial and anti-fungal nutrient lauric acid. This nutrient provides excellent support to help boost immunity and improve gut health. Coconut oil can aid in restoring healthy balance to an imbalance of bacteria in the gut.

Why do you put coconut oil in coffee? ›

Coconut oil has become increasingly popular among people following the high-fat, very-low-carb ketogenic diet. Adding it to your coffee can help you reach or maintain ketosis, a metabolic state in which your body uses ketones — molecules produced from fat breakdown — as fuel instead of glucose, a type of sugar ( 1 ).

Which oil is best for reducing tummy? ›

Nuerma Science Anti Cellulite Slimming Oil For Cutting Belly Fat ...
...
Fatgoes Oil to reduce Belly Fat (50 ml)
Model NameOil to reduce Belly Fat
CompositionHydrogenated Ricinus Communis Oil
Skin TypeAll Skin Types
Applied ForSlimming
Paraben FreeYes
10 more rows

Is it good to drink coconut oil in the morning? ›

Coconut oil, when consumed right in the morning, can leave one feeling energised. It also gives a kickstart to your metabolism for all that's about to come throughout the day. Another benefit of consuming coconut oil in the morning is that it can help curb your appetite and might play a part in weight management.

What is the best way to eat coconut oil? ›

How To Eat More Coconut Oil
  1. Cook With Coconut Oil. ...
  2. Take It By The Spoonful. ...
  3. Add To Your Smoothies. ...
  4. Add Coconut Oil To Your Coffee or Tea. ...
  5. Make Coconut Oil Chocolate. ...
  6. Bake with Coconut Oil. ...
  7. Add To Your Oatmeal. ...
  8. Mix it into your yogurt.
13 Apr 2015

Does coconut oil raise cholesterol? ›

Coconut oil is high in saturated fat and may, therefore, raise serum cholesterol concentrations, but beneficial effects on other cardiovascular risk factors have also been suggested.

Is coconut oil good for fatty liver? ›

One of my favorite fats is medium-chain triglycerides or MCTs, either in coconut oil or as a stand-alone oil. To prevent or reverse fatty liver, you'll want to cut processed carbs and increase healthy fat intake, especially saturated – yes, saturated – fats from healthy foods like coconut and grass-fed beef.

Videos

1. Coconut Health Benefits and Why You Should Eat It Often - Coconut Health Benefits No One Knows About
(Dr. Gus)
2. Is Coconut Oil Good For You?
(NutritionFacts.org)
3. Top 3 Benefits and Uses Of Coconut Oil - Dr. Berg
(Dr. Eric Berg DC)
4. Coconut Oil: Is Coconut Oil Good For You? – Dr. Berg on the Health Benefits Of Coconut Oil
(Dr. Eric Berg DC)
5. Coconut Oil and Abdominal Fat
(NutritionFacts.org)
6. A nutritionist breaks down the possible health benefits of coconut oil
(ABC Action News)

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