How healthy is coconut oil?
Is coconut oil healthy? In small amounts. Coconut oil scores 2/100 on the HowHealthyIs Score: 100 g provides 892 kcal. Coconut oil is over 80% saturated fat, more than butter, despite its health-food image. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Coconut oil ranks higher than 2% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E0%
- Iron0%
- Calcium0%
- Protein0%
- Fiber0%
- Vitamin A0%
- Vitamin C0%
- Potassium0%
- Magnesium0%
Counts against
- Saturated fat46%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 0 minus 46 = -46. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in coconut oil?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 892 kcal | 121 kcal | |
| Protein | 0 g | 0 g | 0% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 99 g | 13 g | 17% |
| Saturated fat | 82 g | 11 g | 56% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 1 mg | 0.1 mg | 0% |
| Iron | <0.1 mg | <0.1 mg | 0% |
| Potassium | 0 mg | 0 mg | 0% |
| Magnesium | 0 mg | 0 mg | 0% |
| Sodium | 0 mg | 0 mg | 0% |
Source: USDA FoodData Central, "Oil, coconut" (FDC 171412). Values rounded.
Why is coconut oil good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Occasional use for flavor
- Choosing olive or canola oil day to day
What should you watch out for?
- Raises LDL cholesterol more than unsaturated oils.
What can you eat instead of coconut oil?
Foods you can use the same way with a higher HowHealthyIs Score.