Know what’s on your plate
Coconut oil
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 892 kcal —
- Protein 0 g 0%
- Carbohydrate 0 g 0%
- Fat 99 g 127%
- Saturated fat 82 g 412%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 0 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.11 mg 1%
- Vitamin K 0.6 µg 1%
- Thiamin (B1) 0 mg 0%
- Riboflavin (B2) 0 mg 0%
- Niacin (B3) 0 mg 0%
- Pantothenic acid (B5) 0 mg 0%
- Vitamin B6 0 mg 0%
- Folate (B9) 0 µg 0%
- Vitamin B12 0 µg 0%
- Choline 0.3 mg 0%
Minerals
- Calcium 1 mg 0%
- Iron 0.05 mg 0%
- Magnesium 0 mg 0%
- Phosphorus 0 mg 0%
- Potassium 0 mg 0%
- Zinc 0.02 mg 0%
- Copper 0 mg 0%
- Manganese 0 mg 0%
- Selenium 0 µg 0%
- Iodine 0 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 892 | 0 g | 0 g | 99 g |
| 1 × tbsp | 13.6 g | 121 | 0 g | 0 g | 14 g |
| 1 × cup | 218 g | 1945 | 0 g | 0 g | 216 g |
| 1 × tsp | 4.5 g | 40 | 0 g | 0 g | 4.5 g |
| 2 × tbsp | 27.2 g | 243 | 0 g | 0 g | 27 g |
| ½ × tbsp | 6.8 g | 61 | 0 g | 0 g | 6.7 g |
| 3 × tbsp | 40.8 g | 364 | 0 g | 0 g | 40 g |
| 4 × tbsp | 54.4 g | 485 | 0 g | 0 g | 54 g |
Similar foods
Questions about Coconut oil
Can you cook with coconut oil?
Yes. Use it to fry or roast vegetables, or to make curries; refined coconut oil has a neutral flavour, while unrefined oil gives food a noticeable coconut aroma.
Is coconut oil solid or liquid?
It turns solid below about 24 °C and melts above that, so a jar may be firm in a cool kitchen and liquid in a warm one. This change is normal and does not mean it has gone off.
How should you store coconut oil?
Keep it tightly closed in a cool, dark cupboard, away from the hob and direct sunlight. It does not need refrigeration; use a clean, dry spoon to avoid introducing water or food crumbs.
What is the difference between refined and unrefined coconut oil?
Unrefined oil is made from fresh coconut flesh and retains a coconut aroma and flavour. Refined oil is processed to remove much of that flavour, making it more neutral for cooking.
Can you use coconut oil instead of butter in baking?
Usually: swap it gram for gram, melting it first if the recipe calls for melted butter. Because it contains no water or milk solids, cakes and biscuits may be slightly less tender and have a different flavour.
Does coconut oil contain a lot of saturated fat?
Yes: a tablespoon contains 11 g of saturated fat. Its fat is predominantly saturated, unlike walnut oil, which is mostly unsaturated.
Is coconut oil the same as coconut butter?
No. Coconut oil is the extracted fat, while coconut butter is made from ground coconut flesh and retains its fibre and other coconut solids. Coconut butter can thicken or burn more readily when heated.
Can you use coconut oil for deep-frying?
You can, but refined coconut oil is the more practical choice because it has a more neutral flavour. Heat the oil gradually and avoid letting it smoke; strain and discard it if it becomes dark, foamy or smells rancid.
Source: USDA FoodData Central 171412 · per 100 g · carbohydrate per EU label, fibre excluded
