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Fat and Calories in Coconut Oil

by Lisa Sefcik

A small jug of coconut oil.

Nasaruddin Bin Abdul Muttalib/iStock/Getty Images

Coconut oil is a tasty topical oil that comes from the dried fruit coconut palm, according to MayoClinic.Com. Although a flavorful ingredient to use in baking and cooking, coconut oil is both calorie-dense and high in saturated fat.

Total Fat

One tablespoon of coconut oil contains 13.6 g total fats, 11.8 g of which are saturated, according to the U.S. Department of Agriculture National Nutrient Database for Standard Reference. Coconut oil, as well as coconut meat, palm kernel oil, palm oil and cocoa butter are plant-based foods high in saturated fat, says the American Heart Association.

Calories

One tablespoon of coconut oil contains 117 calories, slightly less than the same amount of canola, olive and safflower oil, which have 124, 119 and 120 calories, respectively.

Warning

As noted, coconut oil is high in saturated fat, a leading cause of high blood cholesterol. The American Heart Association states that no less than 7 percent of your daily calories should come from saturated fat. Total fats should comprise less than 25 to 35 percent of your daily calories.