Oil, coconut
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0 MG | 0% | |
| Riboflavin | 0 MG | 0% | |
| Niacin | 0 MG | 0% | |
| Pantothenic acid | 0 MG | 0% | |
| Vitamin B-6 | 0 MG | 0% | |
| Folate, total | 0 UG | 0% | |
| Choline, total | 0.3 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.6 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 1 MG | 0% | |
| Iron, Fe | 0.1 MG | 0% | |
| Magnesium, Mg | 0 MG | 0% | |
| Phosphorus, P | 0 MG | 0% | |
| Potassium, K | 0 MG | 0% | |
| Sodium, Na | 0 MG | 0% | |
| Zinc, Zn | 0.0 MG | 0% | |
| Copper, Cu | 0 MG | 0% | |
| Manganese, Mn | 0 MG | 0% | |
| Selenium, Se | 0 UG | 0% |
About Oil, coconut
Derived from the flesh of mature coconuts, this tropical oil is composed almost entirely of fat, with a high concentration of saturated fatty acids. It contains no protein, carbohydrates, or dietary fiber, and delivers a significant calorie load per gram. Its fat profile is unique among plant-based oils, as it is rich in medium-chain triglycerides (MCTs), particularly lauric acid, which the body metabolizes differently from long-chain fats. Some studies suggest MCTs may be more readily used for energy rather than stored as body fat, though the overall health impact of its high saturated fat content remains debated among nutrition experts. For those monitoring cholesterol or heart health, it's worth noting that while some populations consuming this oil regularly show different cardiovascular outcomes, its effects can vary based on overall diet and lifestyle.
In the kitchen, it is prized for its high smoke point and subtle, sweet aroma, making it a favorite for frying, baking, and sautéing. It remains solid at cooler temperatures but melts quickly when heated, lending a smooth texture to recipes. Beyond cooking, it's also used in vegan baking as a butter substitute and in homemade cosmetics or skincare for its moisturizing properties. While its versatility and distinctive flavor make it popular in many cuisines—especially in Southeast Asian and tropical dishes—moderation is key due to its calorie density and saturated fat content. Those with specific dietary needs should consider how it fits into their broader nutritional pattern.
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