Calories in Coconut Butter: Full Nutrition Breakdown

Coconut butter, also known as coconut manna, is made from pureed whole coconut flesh, meaning it contains the fiber, fat, and natural sugars of the entire coconut. One tablespoon provides about 105 calories, primarily from saturated fat, along with a notable amount of dietary fiber. Unlike coconut oil, which is pure extracted fat, coconut butter retains the whole-food nutrients of the coconut meat.

Calories by serving size:

Coconut butter provides small amounts of iron and potassium, and its fiber content sets it apart from refined coconut oil. The medium-chain triglycerides (MCTs) in coconut butter are absorbed more rapidly than long-chain fats and may support quick energy availability.

Frequently Asked Questions (FAQ)

How many calories are in a tablespoon of coconut butter?

One tablespoon of coconut butter (about 16 grams) contains approximately 105 calories. Most of these calories come from fat — roughly 9.5 grams of total fat per tablespoon, the majority of which is saturated fat from medium-chain fatty acids.

What is the difference between coconut butter and coconut oil?

Coconut butter is made by blending the entire coconut flesh into a thick, spreadable paste, so it contains fiber, protein, and carbohydrates in addition to fat. Coconut oil, on the other hand, is the extracted fat from coconut meat and contains no fiber or protein. This makes coconut butter a more nutrient-dense whole food, while coconut oil is a pure fat with about 120 calories per tablespoon.

Is coconut butter high in fiber?

Yes, compared to other fat-based spreads, coconut butter is relatively high in fiber. One tablespoon provides about 2.2 grams of dietary fiber, which is roughly 8% of the daily recommended intake. This fiber comes from the whole coconut flesh that is ground into the butter.

How can I use coconut butter in cooking?

Coconut butter works well as a spread on toast, stirred into oatmeal, blended into smoothies, or drizzled over roasted sweet potatoes. It can also be melted and used as a coating for energy bites or as a dairy-free substitute in baking. Because it solidifies at room temperature, it is especially useful for making no-bake desserts and fat bombs.

Is coconut butter healthier than regular butter?

Coconut butter and dairy butter serve different nutritional roles. Coconut butter provides more fiber and is naturally cholesterol-free, making it appealing for those avoiding dairy or seeking plant-based options. However, coconut butter is very high in saturated fat — even more so than dairy butter — so moderation is important regardless of which one you choose.