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

Coconut oil has 892 calories and palm oil has 884 calories, making coconut oil slightly higher in calories. Both oils contain 0 g of protein.

Palm oil and coconut oil are popular cooking oils, each with unique properties and uses. This comparison will help clarify their nutritional differences per 100 g.

What Is the Difference Between Palm Oil and Coconut Oil?

Palm oil is a vegetable oil derived from the fruit of the oil palm tree. It is high in saturated fats and is commonly used in food products and cooking. Coconut oil is extracted from the meat of mature coconuts. It is also high in saturated fats and is often used in cooking and baking.

Palm Oil vs Coconut Oil: Nutrition Side by Side

Below is a side-by-side comparison of palm oil and coconut oil based on their nutritional content.

Nutrient (per 100 g)	Palm 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	0 mg	0 mg

Which Is Better, Palm Oil or Coconut Oil?

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

For muscle and protein: Both oils contain 0 g of protein, so neither is suitable for protein intake.

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

How to Track Palm oil and Coconut oil Accurately

It's easy to misjudge portion sizes and macros when using oils, which can affect overall nutritional intake. 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, not 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 palm oil and coconut oil contain 0 g of protein.

Which oil has fewer calories?

Palm oil has 884 calories, while coconut oil has 892 calories, making palm oil lower in calories.

What is the fat content in palm oil?

Palm oil contains 100 g of fat per 100 g.

What is the fat content in coconut oil?

Coconut oil contains 99.1 g of fat per 100 g.

Do these oils contain any sugar?

Both palm oil and coconut oil contain 0 g of sugar.

Are there any carbs in these oils?

Both palm oil and coconut oil contain 0 g of carbs.

Key Takeaways

• Palm oil has 884 calories per 100 g.
• Coconut oil has 892 calories per 100 g.
• Both oils contain 0 g of protein.
• Palm oil has 100 g of fat per 100 g.
• Coconut oil has 99.1 g of fat per 100 g.
• Both oils contain 0 g of carbs and 0 g of sugar.