Oil, coconut

Coconut 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.