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Coconut Oil Nutrition Facts

Anveshan Farm | | 0 comments

Nutrition facts | Calories | FAQs
coconut oil nutrition facts


As consumer demand for plant-based foods increases, coconut oil has become a popular fat choice for its flavour and fat composition.

Coconut Oil Nutrition

Coconut oil fat content is 100% out of which 80-90% is saturated fat and it is the best natural source of saturated fat. There’s something unique about this saturated fat present in coconut oil: it’s rich in medium-chain triglycerides including lauric acid, which may act differently than other saturated fats. 

Why? Because of these fatty acids, coconut oil reduces fat as MCTs are quickly broken down by the body and convert into energy, improve good HDL cholesterol, enhance the feeling of fullness, and improves digestion.

Coconut Oil Nutrition Facts

According to the U.S. Department of Agriculture, these are the nutrition value of coconut oil for 1 tablespoon serving of coconut oil.




0 grams


13.5 grams


11.2 grams


0 grams


0 grams


0 grams


Coconut oil has no cholesterol, no fibre, and only traces of vitamins, minerals, and plant sterols. Plant sterols block the absorption of cholesterol in the body. However, the amount found in one tablespoon of coconut oil is so minimal to produce a beneficial effect.

Coconut Oil Calories

Coconut oil has many health-promoting benefits, but there is a limit to how much you should consume. 

Each tablespoon contains 121 calories, it doesn’t matter whether MCTs have a high absorption rate, eating more calories than needed could still lead to weight gain. 

One must replace less healthy fat with coconut oil rather than adding it on top of other fat you are consuming currently.


Is coconut oil good for the keto diet?

There are no carbs in coconut oil and it’s pure fat with a high absorption rate making it a great option for the keto diet. As in the keto diet, you burn fat for fuel instead of carbs.

Is coconut oil good for cooking?

In coconut oil, over 90% of the fatty acids are saturated, which makes coconut oil highly heat resistant. For this reason, it is best for frying. Coconut oil has powerful health benefits. It is particularly rich in lauric acid which improves cholesterol and anti-microbial properties to kill bacteria and other pathogens. This helps the oil to last for months and years. Coconut oil boost metabolism and enhance the feeling of fullness which encourages weight loss.

Which coconut oil is best for cooking?

In stores, you’ll find both virgin and refined coconut oil. Virgin coconut oil is produced by cold-pressing the liquid from the coconut meat. It is famous for its aroma, taste, and powerful antioxidants compared to refined coconut oil processed through heat exposure.

It is recommended to use virgin coconut oil for cooking as refined oil loses all its nutrition during the processing like deodorising and bleaching.

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