Calories in coconut oil.
892 kcal per 100 g.
Oil, coconut · SR Legacy (2018-04) · USDA FDC 171412
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 892 kcal | 892 kcal |
| Protein | 0 g | 0 g |
| Carbohydrates | 0 g | 0 g |
| Fat | 99.1 g | 99.1 g |
| Fibre | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Saturated fat | 82.5 g | 82.5 g |
| Sodium | 0 mg | 0 mg |
| Salt (calculated from sodium) | 0 g | 0 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.11 mg | 0.11 mg |
| Vitamin K (phylloquinone) | 0.6 ug | 0.6 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0 mg | 0 mg |
| Riboflavin | 0 mg | 0 mg |
| Niacin | 0 mg | 0 mg |
| Vitamin B6 | 0 mg | 0 mg |
| Folate, total | 0 ug | 0 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 0 mg | 0 mg |
| Calcium | 1 mg | 1 mg |
| Phosphorus | 0 mg | 0 mg |
| Magnesium | 0 mg | 0 mg |
| Iron | 0.05 mg | 0.05 mg |
| Zinc | 0.02 mg | 0.02 mg |
| Selenium | 0 ug | 0 ug |
| Iodine | Unknown | Unknown |
| Copper | 0 mg | 0 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Coconut oil is essentially 100% fat: 892 kcal per 100 g, the highest figure on this site, and solid below about 24 °C. Heat does not change it — a tablespoon (14 g) is 121 kcal whether it is melted into a pan, a curry or a smoothie. Whatever is left in the pan is the only part you do not eat.
Logging this food
Log it by the teaspoon (5 g, 43 kcal) or tablespoon (14 g, 121 kcal), and log it even when it "disappears" into a stir-fry — it did not, it coated the food. A tablespoon in morning coffee is a 120 kcal habit. Coconut oil in packaged snacks is already in their label.
Swaps and alternatives
No oil is meaningfully lighter: olive oil is 884 kcal per 100 g, butter 717 (because a fifth of butter is water). The saving is in the amount — a spray or a teaspoon instead of a tablespoon — or in cooking methods that need none. Light coconut milk is not coconut oil; it is about 150 kcal per 100 g.