Coconut Oil Calories: Teaspoon, Tablespoon, and 100g
Coconut oil is almost pure fat: 862 calories per 100g, about 39 calories per teaspoon and 121 calories per tablespoon. It has zero carbs and zero protein, so recipe calories rise quickly when pours are not measured.
Quick answer
How many calories are in Coconut Oil?
Coconut Oil has 862 calories per 100g. A 1 tsp (4.5g) has about 39 calories. It is a calorie-dense food, with most calories coming from fat.
Assistant-ready answer
Coconut Oil Calories: Teaspoon, Tablespoon, and 100g
Coconut oil is almost pure fat: 862 calories per 100g, about 39 calories per teaspoon and 121 calories per tablespoon. It has zero carbs and zero protein, so recipe calories rise quickly when pours are not measured.
| Portion | Calories | Main macro | Use when |
|---|---|---|---|
| 1 tsp (4.5g) | 39 kcal | 4.5g fat | Small cooking or coffee amount |
| 1 tbsp (14g) | 121 kcal | 14g fat | Common recipe serving |
| 2 tbsp (28g) | 241 kcal | 28g fat | Large recipe portion |
| 100g reference | 862 kcal | 100g fat | Database comparison only |
Tracking caveats
Coconut Oil Portion and Saturated-Fat Caveats
- Coconut oil is a cooking fat, not a high-volume food. Teaspoon and tablespoon portions answer real tracking intent better than a 100g reference.
- Do not swap this entry with MCT oil, coconut butter, coconut milk, coconut cream, shredded coconut, or coconut water; those are different foods with different macros.
- For heart-health tracking, compare the tablespoon portion with the full-day saturated-fat target instead of describing coconut oil as automatically healthy or unhealthy.
Start with your portion
Turn Coconut Oil into a daily plan
Adjust serving
Enter grams or tap a common portion for Coconut Oil.
Daily calorie target
Set the daily intake number before deciding how this serving fits.
Macro targets
Convert calories into protein, carb, and fat targets for the day.
Recipe total
Use this when Coconut Oil is one ingredient in a meal or batch.
Source review
Coconut Oil Source Review: Teaspoon Calories, Tablespoon Calories, and Saturated Fat
Reviewed May 26, 2026. This page answers coconut oil calorie searches with teaspoon, tablespoon, 2-tablespoon, and 100g portions instead of treating 100g as a normal serving.
- Calorique lists coconut oil at 862 calories and 100g fat per 100g reference amount.
- A teaspoon at 4.5g is about 39 calories, while a tablespoon at 14g is about 121 calories before any other recipe ingredients.
- Coconut oil has zero carbs and zero protein, so almost all calories come from fat.
- Refined coconut oil, virgin coconut oil, MCT oil, coconut butter, coconut milk, and coconut cream are not interchangeable nutrition entries.
- Because coconut oil is high in saturated fat, people tracking heart-health targets should compare it with their total daily saturated-fat limit.
Practical Portion Guide for Coconut Oil
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 tsp (4.5g) | 39 kcal | 0.0g | 0.0g | 0.0g | 4.5g |
| 1 tbsp (14g) | 121 kcal | 0.0g | 0.0g | 0.0g | 14.0g |
| 2 tbsp recipe portion (28g) | 241 kcal | 0.0g | 0.0g | 0.0g | 28.0g |
| 100g reference | 862 kcal | 0.0g | 0.0g | 0.0g | 100.0g |
Track teaspoons or tablespoons, not casual pours. Coconut oil is almost pure fat, so 1 tablespoon is about 121 calories and 2 tablespoons are about 241 calories.
% Daily Value: 1 tsp (4.5g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 tsp (4.5g) | % DV |
|---|---|---|---|---|
| Protein | 0g | 0% | 0g | 0% |
| Dietary fiber | 0g | 0% | 0g | 0% |
| Total carbohydrate | 0g | 0% | 0g | 0% |
| Total fat | 100g | 128% | 4.5g | 6% |
| Sodium | 0mg | 0% | 0mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Coconut Oil Fits Into a Diet
Coconut oil is best treated as a measured cooking fat for baking, sauteing, and recipes where coconut flavor or solid-at-room-temperature texture matters.
Use coconut oil with vegetables, curries, baking recipes, eggs, fish, tofu, or measured grains when the recipe benefits from the flavor, then count the oil separately from the food.
Refined, virgin, MCT oil, coconut butter, canned coconut milk, and coconut cream are different nutrition entries. Coconut oil is also high in saturated fat, so label and dietary guidance matter.
Plan Around Coconut Oil
Compare Coconut Oil With Similar Oils & Fats
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Coconut Oil | 862 kcal | 0g | 0g | 100g | 0g |
| Sesame Oil | 884 kcal | 0g | 0g | 100g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Coconut Oil: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
Track Your Nutrition
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Frequently Asked Questions
How many calories are in a tablespoon of coconut oil?
One tablespoon of coconut oil is about 14g and 121 calories using Calorique's 862-calorie-per-100g reference. It has about 14g fat and essentially zero carbs or protein.
Is coconut oil the same as MCT oil or coconut butter?
No. Coconut oil, MCT oil, coconut butter, coconut milk, coconut cream, shredded coconut, and coconut water are different foods. Use the product label when the ingredient is not plain coconut oil.
Is Coconut Oil high in protein?
Coconut Oil has 0g protein per 100g, which is 0% of the 50g FDA Daily Value. 1 tsp (4.5g) supplies about 0.0g, or 0% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
How many calories are in Coconut Oil?
Coconut Oil contains 862 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 0 calories from protein, 0 calories from carbohydrates, and 900 calories from fat; these estimates may not add up exactly to the listed total.
Is Coconut Oil good for weight loss?
Coconut Oil is calorie-dense at 862 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Coconut Oil?
Coconut Oil contains 0g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Coconut Oil?
Track Coconut Oil by grams when precision matters. A practical starting point is 1 tsp (4.5g), which is about 39 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Coconut Oil keto-friendly?
Yes, Coconut Oil is keto-friendly with only 0g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Coconut Oil good for diabetics?
Coconut Oil may fit a diabetes meal plan, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Coconut Oil?
Calorique's food profile lists vitamins E, K for Coconut Oil. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Coconut Oil?
Calorique standardizes Coconut Oil nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.