Coconut oil vs maple syrup: which is healthier?

They are about equally nutrient-dense: coconut oil scores 2/100 and maple syrup 3/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Coconut oil

2/100Low nutrient density

892 kcal per 100 g. 1 tbsp: 14 g

Maple syrup

3/100Low nutrient density

260 kcal per 100 g. 1 tbsp: 20 g

Which to pick for your goal

Fewer caloriesMaple syrup892 vs 260 kcal per 100 g
More proteinAbout even0 vs <0.1 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarCoconut oil0 vs 60 g per 100 g
More potassiumMaple syrup0 vs 212 mg per 100 g
Less saturated fatMaple syrup82 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Coconut oil, 100 g	Maple syrup, 100 g	Coconut oil, 14 g	Maple syrup, 20 g
Calories	892 kcal	260 kcal	121 kcal	52 kcal
Protein	0 g	<0.1 g	0 g	<0.1 g
Carbohydrates	0 g	67 g	0 g	13 g
Sugars	0 g	60 g	0 g	12 g
Fiber	0 g	0 g	0 g	0 g
Fat	99 g	<0.1 g	13 g	<0.1 g
Saturated fat	82 g	<0.1 g	11 g	<0.1 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	0 mg	212 mg	0 mg	42 mg
Iron	<0.1 mg	0.1 mg	<0.1 mg	<0.1 mg
Calcium	1 mg	102 mg	0.1 mg	20 mg
Magnesium	0 mg	21 mg	0 mg	4.2 mg
Sodium	0 mg	12 mg	0 mg	2.4 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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