Coconut Oil Calories & Nutrition Facts
Tropical oil high in saturated fat and medium-chain triglycerides (MCTs), used in cooking and baking.
Quick answer
How many calories are in Coconut Oil?
Coconut Oil has 862 calories per 100g. A 1 oz (28g) has about 241 calories. It is a calorie-dense food, with most calories coming from fat.
Practical Portion Guide for Coconut Oil
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 241 kcal | 0.0g | 0.0g | 0.0g | 28.0g |
| 50g snack portion | 431 kcal | 0.0g | 0.0g | 0.0g | 50.0g |
| 100g reference | 862 kcal | 0.0g | 0.0g | 0.0g | 100.0g |
| 200g larger portion | 1724 kcal | 0.0g | 0.0g | 0.0g | 200.0g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Coconut Oil Fits Into a Diet
Coconut Oil can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
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)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Coconut Oil: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and 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 based on standard 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 Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
How many calories are in Coconut Oil?
Coconut Oil contains 862 calories per 100g serving. This includes 0 calories from protein, 0 calories from carbohydrates, and 900 calories from fat.
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 oz (28g), which is about 241 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 is generally suitable for people with diabetes. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Coconut Oil?
Coconut Oil is a good source of vitamins E, K. These nutrients support various bodily functions from energy metabolism to immune health.
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 May 17, 2026.