How Many Calories in Coconut Oil? Nutrition Facts & Macros

One tablespoon of coconut oil (14 g) contains approximately 125 calories. One teaspoon (5 g) has about 45 calories. Per 100 g, coconut oil has 892 calories — slightly more than olive oil (884 kcal) because it contains marginally less water. Every tablespoon adds significant calories, so measuring is critical when tracking intake.

This is one of the most debated questions in nutrition. Coconut oil contains 82.48 g of saturated fat per 100 g — more than any other common food. The American Heart Association advises limiting saturated fat. However, coconut oil is rich in MCTs (medium-chain triglycerides), particularly lauric acid, which may raise HDL (good cholesterol) and are metabolized differently from long-chain saturated fats. Studies are mixed — some show neutral cardiovascular effects, others show increased LDL. If you use coconut oil, do so in moderation and balance with unsaturated fats.

Both have similar calories (coconut oil 892 kcal vs olive oil 884 kcal per 100 g), but their fat profiles are drastically different. Coconut oil has 82.48 g saturated fat per 100 g while olive oil has only 13.81 g. Olive oil is predominantly monounsaturated fat (72.96 g) with strong evidence for cardiovascular benefits. The Mediterranean diet research overwhelmingly supports olive oil. Coconut oil has MCT benefits but the extreme saturated fat content is a concern. For general health, most dietitians recommend olive oil. For keto-specific ketone production, coconut oil has an edge.

Coconut oil contains 82.48 g of saturated fat per 100 g — the highest of any commonly consumed food. One tablespoon (14 g) has about 11.5 g of saturated fat. For context, butter has 51 g of saturated fat per 100 g, and lard has about 39 g. The WHO recommends keeping saturated fat below 10% of total calories (about 22 g on a 2000 kcal diet), meaning just 2 tablespoons of coconut oil would exceed that limit.

Coconut oil is one of the most popular fats on a ketogenic diet. With zero carbs and 99.06 g of fat per 100 g, it has a perfect keto macro profile. The MCTs in coconut oil are converted to ketones more readily than long-chain fats, potentially boosting ketone levels. It is commonly used in bulletproof coffee, fat bombs, and keto baking. One tablespoon (14 g) adds 125 kcal of pure keto-friendly fat. However, balance it with unsaturated fats from olive oil, avocado, and nuts for overall health.

Despite popular claims, the evidence is weak. Some studies suggest MCTs may slightly increase calorie burn (50–100 kcal per day), but coconut oil is not pure MCT oil — it contains a mix of fatty acids. At 892 kcal per 100 g and 125 kcal per tablespoon, coconut oil is extremely calorie-dense. Adding it to your diet without removing other calories will cause weight gain, not loss. There is no strong evidence that coconut oil promotes fat loss. For weight management, use sparingly and measure carefully.