Fat and Calories in Coconut Oil

by Lisa Sefcik paralegal

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.


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.


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.

Photo Credits

  • Nasaruddin Bin Abdul Muttalib/iStock/Getty Images

About the Author

Lisa Sefcik has been writing professionally since 1987. Her subject matter includes pet care, travel, consumer reviews, classical music and entertainment. She's worked as a policy analyst, news reporter and freelance writer/columnist for Cox Publications and numerous national print publications. Sefcik holds a paralegal certification as well as degrees in journalism and piano performance from the University of Texas at Austin.