Oil, coconut
FDC 171412tbsp (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 5 · -17 vs Fats & oils medianCoconut oil scores 5 of 100 on the Nutrient Density Score, a Low-band result ranking 55th of 60 in Fats & oils. It carries no standout vitamin or mineral levels here, its near-pure fat composition leaving little room for the vitamins that some plant oils concentrate.
It's used for high-heat sauteing, baking, and as a dairy-free substitute for butter, prized for the firm texture it holds at room temperature. That texture comes from its fat profile: 82.5 g of saturated fat per 100 g, flagged as high and worth weighing against the balance of fats eaten elsewhere in the day; oil, cocoa butter is a listed alternative that scores higher in the same category.
See how this score is calculated, build a plate around oil, coconut, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 892 kcal | 45% |
| Total fat | 99 g | 127% |
| Saturated fat | 83 g | 413% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 1 mg | 0% |
| Iron | 0.05 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.11 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | 6% |
| Total fat | 14 g | 18% |
| Saturated fat | 12 g | 58% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0.14 mg | 0% |
| Iron | 0.01 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.02 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 171412Original analysis by NutriVerdict
Versus the fats & oils median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Oil, cocoa butterDensity 7 vs 5Oil, babassuDensity 8 vs 5Oil, cupu assuDensity 9 vs 5Original analysis by NutriVerdict
In the kitchen and how to use it
Coconut oil is solid at room temperature and melts around body temperature, which gives baked goods a slightly firm texture along with a mild coconut aroma when unrefined. It is used for sauteing and stir-frying at moderate heat, swapped in for butter in vegan and dairy-free baking, melted for popping popcorn, stirred into curries, and worked into pie crusts and cookie dough as a substitute for butter or shortening.
It is sold as refined, which has a neutral flavor and a higher smoke point, or as virgin and unrefined, which keeps more coconut flavor and aroma. Either way, it keeps well for many months in a sealed jar at room temperature since, as a pure fat with no water or sugar, there is little in it to spoil. At 892 calories and 99.1 grams of fat per 100 grams it is calorie-dense like other cooking oils, so it is measured out a tablespoon at a time, and it contributes no sodium or sugar on its own.
Frequently asked questions about oil, coconut
How many calories are in coconut oil?
892 calories per 100 grams, similar to other cooking oils.
How is coconut oil best stored?
In a sealed jar at room temperature, where it stays solid and keeps well for many months.
Does coconut oil contain sodium or sugar?
No, it has 0mg of sodium and 0 grams of sugar per 100 grams since it's a pure fat.