Coconut oil vs olive oil: which is healthier?

Olive oil is more nutrient-dense, scoring 13/100 against 2/100 for coconut oil. 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

Olive oil

13/100Low nutrient density

884 kcal per 100 g. 1 tbsp: 14 g

Higher score

Which to pick for your goal

Fewer caloriesAbout even892 vs 884 kcal per 100 g
More proteinAbout even0 vs 0 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarAbout even0 vs 0 g per 100 g
More potassiumOlive oil0 vs 1 mg per 100 g
Less saturated fatOlive oil82 vs 14 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	Olive oil, 100 g	Coconut oil, 14 g	Olive oil, 14 g
Calories	892 kcal	884 kcal	121 kcal	119 kcal
Protein	0 g	0 g	0 g	0 g
Carbohydrates	0 g	0 g	0 g	0 g
Sugars	0 g	0 g	0 g	0 g
Fiber	0 g	0 g	0 g	0 g
Fat	99 g	100 g	13 g	14 g
Saturated fat	82 g	14 g	11 g	1.9 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	0 mg	1 mg	0 mg	0.1 mg
Iron	<0.1 mg	0.6 mg	<0.1 mg	<0.1 mg
Calcium	1 mg	1 mg	0.1 mg	0.1 mg
Magnesium	0 mg	0 mg	0 mg	0 mg
Sodium	0 mg	2 mg	0 mg	0.3 mg

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

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