FoodScore
0/ 100
Decentcondiment· 1 tbsp

Coconut oil

Coconut oil scores 45/100, placing it in the 'Decent' category. Its high content of saturated fat is the primary factor limiting its score.

  • Coconut oil is 100% fat, with 86.5g of saturated fat per 100g.
  • It provides no protein, fiber, or essential micronutrients.
  • As a minimally processed oil (NOVA 1), it receives a bonus in its FoodScore.
  • It contains zero added sugar, sodium, or trans fats.
  • Use in moderation due to its high calorie and saturated fat density.
  • Scores +5 points above the condiment category average (40/100 across 103 foods).
Fiber
0g
0% of Daily Value
Protein
0g
0% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
+
What it brings to the table
Whole food (NOVA 1)+10
−
What holds it back
Saturated fat (86.5g)-15

Why it scores 45

Coconut oil receives a FoodScore of 45 out of 100, categorized as 'Decent.' This score is largely influenced by its nutritional composition, particularly its fat profile. The most significant factor impacting its score is its high saturated fat content, which stands at 86.5g per 100g. Dietary guidelines recommend limiting saturated fat intake, and this high amount incurs a substantial penalty of 15 points. On the positive side, coconut oil is classified as a minimally processed food (NOVA class 1), which contributes a bonus of 10 points to its score. However, it lacks essential macronutrients like protein and fiber, and provides no significant vitamins or minerals, meaning it doesn't earn bonuses in those categories. To achieve a higher score, coconut oil would need to have a lower saturated fat content or be a source of beneficial nutrients such as fiber or unsaturated fats, which are absent in its current profile.

Health benefits

What the nutrients in coconut oil actually do for you, grounded in established dietary science.

Provides a Source of Energy

Coconut oil is a calorie-dense food, providing 862 calories per 100g, primarily from its fat content. Fats are an efficient source of energy for the body, crucial for supporting daily activities and metabolic functions. While it offers a concentrated energy source, it's important to consume it in moderation, as even a small serving like one tablespoon (about 14g) contributes approximately 120 calories. This energy can be useful for individuals with higher caloric needs, but for most, portion control is key to avoid excessive calorie intake.

Contains Medium-Chain Triglycerides (MCTs)

Coconut oil is rich in medium-chain triglycerides, a type of saturated fat that is metabolized differently than long-chain triglycerides. MCTs are absorbed more quickly and transported directly to the liver, where they can be used for energy or converted into ketones. Some research suggests that MCTs may be more readily used as fuel rather than stored as fat, though this effect is generally modest in the context of whole coconut oil. While MCTs are a unique component, the overall high saturated fat content of coconut oil still warrants mindful consumption according to dietary guidelines.

Minimally Processed Food

Coconut oil is categorized as a NOVA class 1 food, meaning it is an unprocessed or minimally processed food. This classification indicates that it has undergone little to no industrial processing, retaining its natural integrity. Minimally processed foods are generally preferred in a healthy diet over ultra-processed options, which often contain high levels of added sugars, unhealthy fats, and artificial ingredients. Choosing minimally processed foods like coconut oil, when appropriate, aligns with dietary recommendations for a whole-food-based eating pattern.

Zero Trans Fats and Added Sugars

Coconut oil contains zero trans fats and zero added sugars, which are important considerations for overall health. Trans fats are widely recognized for their detrimental effects on heart health, and avoiding them is a key dietary recommendation. Similarly, excessive intake of added sugars is linked to various health issues. The absence of these components means that coconut oil does not contribute to these specific dietary concerns, making it a cleaner fat source in terms of these particular additives, though its high saturated fat content remains a factor to consider.

How to eat it

Coconut oil is a versatile cooking fat commonly used in baking, sautéing, and frying, especially in cuisines where a mild coconut flavor is desired. It is solid at room temperature and melts when heated, making it a popular choice for both sweet and savory dishes. Due to its high saturated fat content, it's best used in moderation as a part of a balanced diet, rather than as a primary cooking oil for everyday use.

Use coconut oil for high-heat cooking like stir-frying or roasting, as its saturated fat content makes it stable and less prone to oxidation.
Incorporate a small amount into baked goods as a plant-based fat alternative, which can add moisture and a subtle tropical note.
For a unique flavor, try using coconut oil in curries or Asian-inspired dishes to complement other spices and ingredients.
Store coconut oil in a cool, dark place to maintain its quality; it does not require refrigeration.
Things to keep in mind

Due to its high saturated fat content (86.5g per 100g), individuals concerned about heart health or managing cholesterol levels should consume coconut oil in moderation. While it is generally well-tolerated, some individuals may experience mild digestive upset if consumed in very large quantities, though this is uncommon at typical serving sizes. There are no widely documented common allergies or significant drug interactions associated with coconut oil at normal dietary intake levels. As with any fat, excessive consumption can contribute to increased calorie intake.

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Reader questions
Is coconut oil healthy?
Coconut oil scores 45/100, placing it in the 'Decent' category. It is a minimally processed food (NOVA 1) and contains no added sugar or trans fats. However, its very high saturated fat content (86.5g per 100g) is a significant nutritional drawback, which dietary guidelines recommend limiting. While it provides energy, it offers no essential vitamins, minerals, protein, or fiber.
Is coconut oil good for heart health?
Coconut oil is not generally considered good for heart health due to its exceptionally high saturated fat content. Saturated fat intake is linked to increased LDL ('bad') cholesterol levels, which is a risk factor for heart disease. While some of its fats are medium-chain triglycerides, the overall impact of its high saturated fat profile suggests it should be consumed sparingly for those focused on cardiovascular health.
Is coconut oil processed?
Coconut oil is classified as a minimally processed food (NOVA class 1). This means it has undergone little to no industrial processing, such as pressing and filtering, to extract the oil from the coconut meat. It is not considered an ultra-processed food, which typically involves extensive processing and the addition of many artificial ingredients.
What is the best way to cook with coconut oil?
Coconut oil has a relatively high smoke point and is stable at high temperatures, making it suitable for sautéing, frying, and roasting. Its solid form at room temperature also makes it a good choice for baking, where it can be used as a substitute for butter or other solid fats. It imparts a subtle coconut flavor, which can enhance certain dishes.
What can I use instead of coconut oil?
For cooking, healthier alternatives to coconut oil that are lower in saturated fat include olive oil, avocado oil, or canola oil. These oils are rich in monounsaturated and polyunsaturated fats, which are generally considered more beneficial for heart health. For baking, unsweetened applesauce or mashed banana can sometimes replace a portion of the fat, reducing overall saturated fat and calories.
Does coconut oil have any vitamins or minerals?
No, coconut oil provides virtually no vitamins or minerals. Per 100g, it contains 0% of the Daily Value for potassium, calcium, iron, magnesium, zinc, Vitamin D, B12, Folate, Vitamin C, and Vitamin A. Its nutritional contribution is almost entirely limited to fat and calories.
Is coconut oil good for weight loss?
Coconut oil is calorie-dense (862 calories per 100g) and primarily composed of fat, which means it can contribute significantly to calorie intake. While some components like MCTs are metabolized differently, there is no strong evidence to suggest that consuming coconut oil directly promotes weight loss. For weight management, focusing on overall calorie balance and a diet rich in whole, unprocessed foods with fiber and protein is generally more effective than relying on specific fats.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-04-20