Olive Oil vs Coconut Oil: Calories and Nutrition Compared (2026)

Olive oil contains 884 calories and 0 g of protein, while coconut oil has 892 calories and 0 g of protein. Both oils are high in fat, with olive oil at 100 g and coconut oil at 99.1 g.

This comparison examines the nutritional profiles of olive oil and coconut oil. Both oils are commonly used in cooking and have unique characteristics that may influence dietary choices.

What Is the Difference Between Olive Oil and Coconut Oil?

Olive oil is a liquid fat obtained from olives, commonly used in cooking and salad dressings. It is known for its health benefits and flavor. Coconut oil is a type of edible oil extracted from the meat of mature coconuts. It is often used in cooking, baking, and beauty products.

Olive Oil vs Coconut Oil: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional content of olive oil and coconut oil.

Nutrient (per 100 g)	Olive oil	Coconut oil
Calories	884 kcal	892 kcal
Protein	0 g	0 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	100 g	99.1 g
Fiber	0 g	0 g
Sodium	2 mg	0 mg

Which Is Better, Olive Oil or Coconut Oil?

For weight loss: Coconut oil has 892 calories, while olive oil has 884 calories, making olive oil slightly lower in calories.

For muscle and protein: Both olive oil and coconut oil contain 0 g of protein, providing no contribution to muscle building.

For low-carb or low-sugar: Both oils contain 0 g of carbs and 0 g of sugar, making them suitable for low-carb diets.

How to Track Olive oil and Coconut oil Accurately

It's easy to misjudge portion sizes and macros when using oils, as they are calorie-dense. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which oil has more protein?

Both olive oil and coconut oil contain 0 g of protein.

Which oil has fewer calories?

Olive oil has 884 calories, while coconut oil has 892 calories, making olive oil lower in calories.

What is the fat content of olive oil?

Olive oil contains 100 g of fat per 100 g.

What is the fat content of coconut oil?

Coconut oil contains 99.1 g of fat per 100 g.

Do both oils contain fiber?

Both olive oil and coconut oil contain 0 g of fiber.

Is there sodium in these oils?

Olive oil contains 2 mg of sodium, while coconut oil contains 0 mg of sodium.

Key Takeaways

• Olive oil has 884 calories per 100 g.
• Coconut oil has 892 calories per 100 g.
• Both oils contain 0 g of protein.
• Olive oil has 100 g of fat per 100 g.
• Coconut oil has 99.1 g of fat per 100 g.
• Olive oil contains 2 mg of sodium, while coconut oil contains 0 mg.