Calories in Coconut Oil: Full Nutrition Breakdown

Coconut oil is a popular cooking fat known for its high saturated fat content, much of which comes from medium-chain triglycerides (MCTs). A single tablespoon contains about 121 calories, with virtually all calories coming from fat. Here is a complete breakdown of coconut oil nutrition by serving size.

Calories by serving size:

Coconut oil contains negligible amounts of vitamins and minerals. Its nutritional significance lies primarily in its unique fatty acid profile, with roughly 45-50% of its saturated fat coming from lauric acid, a medium-chain fatty acid.

Frequently Asked Questions (FAQ)

How many calories are in a tablespoon of coconut oil?

One tablespoon of coconut oil (about 13.6 grams) contains approximately 121 calories. All of those calories come from fat, with 13.5 grams of total fat per tablespoon, of which 11.2 grams are saturated fat.

What are MCTs and why does coconut oil contain them?

Medium-chain triglycerides (MCTs) are fatty acids with 6 to 12 carbon atoms that are metabolized differently from long-chain fats — they are absorbed more quickly and transported directly to the liver for energy. Coconut oil is about 54% MCTs by composition, including lauric acid, caprylic acid, and capric acid, though lauric acid behaves partly like a long-chain fat in digestion.

What is the difference between virgin and refined coconut oil?

Virgin (unrefined) coconut oil is extracted from fresh coconut meat without chemical processing, retaining a coconut flavor and aroma along with more polyphenol antioxidants. Refined coconut oil is processed from dried coconut (copra) and has a neutral taste, a slightly higher smoke point of about 400 degrees Fahrenheit (204 degrees Celsius) compared to virgin's 350 degrees Fahrenheit (177 degrees Celsius), and fewer antioxidants.

What is the smoke point of coconut oil?

Virgin coconut oil has a smoke point of approximately 350 degrees Fahrenheit (177 degrees Celsius), making it suitable for light sauteing and baking. Refined coconut oil has a higher smoke point of about 400 degrees Fahrenheit (204 degrees Celsius), which allows it to handle moderate-heat frying and roasting more effectively.

Is coconut oil healthy or unhealthy?

Coconut oil is a subject of ongoing debate in nutrition science. Its high saturated fat content (82% of total fat) can raise LDL cholesterol, but it also tends to raise HDL cholesterol. Most major health organizations recommend using it in moderation and favoring unsaturated fat sources like olive oil for everyday cooking.