Coconut oil
About 80% saturated fat. Despite the hype it isn't a fat-loss food, so use it in moderation.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Coconut oil for gym-goers
Per 100 g, coconut oil provides 892 kcal, 0 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 99.1 g fat (82.5 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (1 tbsp, about 13.6 g) comes to roughly 121 kcal and 0 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Coconut oil
Coconut oil is extracted from coconut flesh and is about 99% fat, with roughly 82 g of saturated fat per 100 g. That's the highest share of any common cooking fat, more than butter or ghee. Part of the saturated fat is medium-chain triglycerides, mainly lauric acid, which is why the oil stays solid at cool room temperature. Virgin coconut oil tastes of coconut; refined is neutral.
In a gym diet
Coconut oil gets marketed to lifters as a fat-loss or energy aid. The evidence doesn't support it helping you lose body fat, and its calories count like any other fat. With no protein, it's a cooking fat and a calorie source for training purposes, nothing more.
Preparation and cooking
Melt it gently if you want to measure it as a liquid, or weigh it solid for accuracy. Virgin coconut oil works for moderate-heat sauteing and baking; refined handles higher heat.
Buying and storage
Virgin if you want coconut flavor, refined for a neutral taste in savory cooking. Calories are the same. It lasts a long time in a cool cupboard and can melt and resolidify with temperature changes without spoiling.
Things to watch
The very high saturated fat content is the big caveat. Health bodies such as the American Heart Association advise against relying on it as your main cooking fat, and if your cholesterol is raised, follow your clinician's advice. At around 120 kcal per tablespoon, spoonfuls stirred into coffee add up quickly.
Meal ideas
- Thai-style stir-fry: prawns, peppers and broccoli cooked in a teaspoon of coconut oil.
- Bulking snack: homemade oat and peanut energy balls bound with melted coconut oil.
- Sweet potato wedges roasted in a little refined coconut oil with smoked paprika.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 12 Fats & Oils
| Protein per 100 kcal | 0.0 g | #9 of 12 |
| Protein per 100 g | 0 g | #9 of 12 |
| Fiber per 100 g | 0 g | #3 of 12 |
| Lowest calories per 100 g | 892 kcal | #12 of 12 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Olive oil (incl. extra virgin)
884 kcal · P 0 · C 0 · F 100
→Avocado oil
884 kcal · P 0 · C 0 · F 100
→Canola / rapeseed oil
884 kcal · P 0 · C 0 · F 100
→Flaxseed oil
884 kcal · P 0.1 · C 0 · F 100
→Ghee / clarified butter
876 kcal · P 0.3 · C 0 · F 99.5
→Butter, salted
717 kcal · P 0.9 · C 0.1 · F 81.1
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in coconut oil?
Coconut oil has about 892 kcal per 100 g, or roughly 121 kcal per 1 tbsp (13.6 g).
How much protein is in coconut oil?
About 0 g of protein per 100 g and 0 g per 1 tbsp. That works out to 0.0 g per 100 kcal, so it's not primarily a protein source.
Is coconut oil good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Does coconut oil help burn fat?
There's no good evidence that adding coconut oil causes fat loss. Small studies on pure MCT oil show modest effects at best. Fat loss still comes down to an overall calorie deficit.
Is coconut oil the same as MCT oil?
No. MCT oil is a refined product made mostly of caprylic and capric acids, while coconut oil is mainly lauric acid plus longer-chain fats. They behave differently in digestion, and MCT oil stays liquid when cold.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.