Coconut Oil Nutrition Benefits and Facts

Nutritional summary

Coconut oil is composed of more than 90% saturated fatty acids, which is a higher concentration than most other dietary fats .
Consumption of coconut oil significantly increases HDL-C (high-density lipoprotein cholesterol, often called "good" cholesterol) compared to other vegetable oils, though it does not appear to offer superior benefits for body weight, waist circumference, or overall body composition .
Clinical trials consistently show that coconut oil does not behave differently than other saturated fats regarding its impact on LDL (low-density lipoprotein) cholesterol, and it does not provide the cardiometabolic improvements associated with unsaturated vegetable oils .
Early research suggests that while the oil itself may adversely affect lipid profiles, consuming coconut in other forms like coconut milk or as part of traditional dietary patterns may not be associated with the same cardiovascular risks .

Interesting fact

Despite its modern reputation as a health food, coconut oil was historically used as a primary fuel for lamps in many tropical regions before the widespread availability of electricity.

Standout nutrients

ELITE

SOURCE

Magnesium

EPIC

SOURCE

Sum saturated fatty acids

EPIC

SOURCE

Fat

EPIC

SOURCE

Energy (kJ)

897

kcal per 100g

Protein0.27g

Fat99.5g

Carbs0.21g

Fat breakdown

Polyunsat1.54g

Monounsat5.73g

Saturated83.6g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

While coconut trees require few pesticides, expansion can lead to biodiversity loss in tropical regions.

Confidencemedium

Storage

Cool Dark Place

1–2 years

Store in an airtight container, away from direct sunlight and heat.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

The effects of coconut oil on the cardiometabolic profile: a systematic review and meta-analysis of randomized clinical trials - PMC

[2]pmc.ncbi.nlm.nih.gov

Coconut Oil and Cardiovascular Disease Risk - PMC

[3]pmc.ncbi.nlm.nih.gov

Dose-dependent effect of coconut oil supplementation on obesity indices: a systematic review and dose-response meta-analysis of clinical trials - PMC

[4]pmc.ncbi.nlm.nih.gov

Analysis of 26 Studies of the Impact of Coconut Oil on Lipid Parameters: Beyond Total and LDL Cholesterol - PMC

[5]pmc.ncbi.nlm.nih.gov

Coconut oil: an overview of cardiometabolic effects and the public health burden of misinformation - PMC

[6]pmc.ncbi.nlm.nih.gov

Are We Nuts Over Coconuts? Studying the Effects of Coconut Oil on ...

[7]pmc.ncbi.nlm.nih.gov

Effect of different forms of coconut on the lipid profile in normal free-living healthy subjects: A randomized controlled trial (Phase II) - PMC

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

17.6

Version

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