Epic source
Energy
897 kcal · 45% DV target
A versatile tropical lipid that transitions from a creamy solid to a clear liquid at room temperature, coconut oil is distinguished by its exceptionally high concentration of saturated fatty acids.
Coconut oil is composed of more than 90% saturated fatty acids, which is a higher concentration than most other dietary fats .4
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 .256
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 .67
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 .311
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
897 kcal · 45% DV target
99.5 g · 128% DV target
83.6 g · 418% DV target
Not a benefit — best kept low
1.57 g · Top 10% of fats & oils
50.1 mg · 12% DV target
Seasonality has not been estimated for this ingredient yet.
Store in an airtight container, away from direct sunlight and heat.
While coconut trees require few pesticides, expansion can lead to biodiversity loss in tropical regions.
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.