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Nutrition database · Fats and oils

Coconut Oil Nutrition Facts per Tablespoon

A tablespoon of coconut oil (13.6 g) has 121 calories and 13.5 g of fat, of which 11.2 g is saturated (56% of the Daily Value). Like other oils it has no protein, carbohydrate or cholesterol.

Default serving
1 tbsp (13.6 g)
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Coconut Oil Nutrition Facts label

Nutrition Facts 1 serving per container Serving size 1 tbsp (13.6g) Amount per serving Calories 120 % Daily Value* Total Fat 13g 17% Saturated Fat 11g 56% Trans Fat 0g Cholesterol 0mg 0% Sodium 0mg 0% Total Carbohydrate 0g 0% Dietary Fiber 0g 0% Total Sugars 0g Includes 0g Added Sugars 0% Protein 0g Vitamin D 0mcg 0% Calcium 0mg 0% Iron 0mg 0% Potassium 0mg 0% The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. *

FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.

Download this label: SVG · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.

1 tbsp (13.6 g)

At a glance

Calories
121
Protein
0 g · 0%
Total carbohydrate
0 g · 0%
Total fat
13.5 g · 17%
Dietary fiber
0 g · 0%
Total sugars
0 g · 0%
Sodium
0 mg · 0%
Use coconut oil in a recipe

Opens the free label generator with this amount of coconut oil already added. Add the rest of your ingredients and the label updates as you go.

All nutrients for this serving
1 tbsp (13.6 g)
NutrientPer serving% DV*Per 100 g
Calories and macronutrients
Calories121892
Total fat13.5 g17%99.1 g
Saturated fat11.2 g56%82.5 g
Trans fat<0.1 g0.03 g
Monounsaturated fat0.9 g6.33 g
Polyunsaturated fat0.2 g1.7 g
Cholesterol0 mg0%0 mg
Sodium0 mg0%0 mg
Total carbohydrate0 g0%0 g
Dietary fiber0 g0%0 g
Total sugars0 g0 g
Added sugars0 g0%0 g
Protein0 g0 g
Vitamins
Vitamin D0 mcg0%0 mcg
Vitamin A0 mcg0%0 mcg
Vitamin C0 mg0%0 mg
Vitamin E<0.1 mg0%0.11 mg
Vitamin K0.08 mcg0%0.6 mcg
Thiamin (B1)0 mg0%0 mg
Riboflavin (B2)0 mg0%0 mg
Niacin (B3)0 mg0%0 mg
Vitamin B60 mg0%0 mg
Folate (DFE)0 mcg0%0 mcg
Vitamin B120 mcg0%0 mcg
Choline<0.1 mg0%0.3 mg
Minerals
Calcium0.14 mg0%1 mg
Iron<0.1 mg0%0.05 mg
Potassium0 mg0%0 mg
Magnesium0 mg0%0 mg
Phosphorus0 mg0%0 mg
Zinc<0.1 mg0%0.02 mg
Copper0 mg0%0 mg
Manganese0 mg0%0 mg
Selenium0 mcg0%0 mcg
Other
Water<0.1 g0.03 g
Caffeine0 mg0 mg
Alcohol0 g0 g

* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.

Coconut Oil nutrition by serving size

Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.

ServingWeightCaloriesTotal carbohydrateProteinTotal fatDietary fiberTotal sugars
1 tbsp13.6 g1210 g0 g13.5 g0 g0 g
1 cup218 g19450 g0 g216 g0 g0 g
1 tsp4.5 g400 g0 g4.5 g0 g0 g
100 g100 g8920 g0 g99.1 g0 g0 g

How many calories are in coconut oil?

A tablespoon of coconut oil (13.6 g) has 121 calories. 100 g has 892 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 120.

How much fat is in coconut oil?

A tablespoon of coconut oil (13.6 g) has 13.5 g total fat: 11.2 g saturated, 0.9 g monounsaturated and 0.2 g polyunsaturated.

How much saturated fat is in coconut oil?

A tablespoon of coconut oil (13.6 g) has 11.2 g of saturated fat, 56% of the Daily Value. 100 g has 82.5 g. That is 20% DV or more per serving, which the FDA treats as high.

How much cholesterol is in coconut oil?

A tablespoon of coconut oil (13.6 g) has 0 mg of cholesterol, 0% of the Daily Value. 100 g has 0 mg.

Coconut Oil nutrition per 100 grams

100 g of coconut oil has 892 calories, 0 g protein, 0 g carbohydrate, 0 g fiber, 0 g sugars and 99.1 g fat.

Virgin vs refined coconut oil

Coconut oil is pressed from the white meat of mature coconuts. It is unusual among plant oils because most of its fat is saturated, which is why it is solid at cool room temperature and melts at about 75°F (24°C). About half of that saturated fat is lauric acid.

  • Virgin (unrefined) coconut oil is made from fresh coconut meat without refining, so it keeps a coconut aroma and flavor.
  • Refined coconut oil, often labeled RBD (refined, bleached, deodorized), is made from dried coconut (copra) and processed until it is neutral in taste and smell.

Both are essentially pure fat with the same calories, so USDA's single coconut oil record, used here, covers either. Fractionated or "MCT" coconut oil is a different product: part of the fat has been removed, so it stays liquid and its fat profile differs from this record.

What is coconut oil used for in cooking?

  • Dairy-free baking: solid coconut oil replaces butter in pie crusts, cookies and scones, where a fat that is firm when cold matters.
  • Frying and roasting: refined coconut oil for neutral flavor; virgin oil where a coconut taste suits the dish, as in many South and Southeast Asian curries.
  • Popcorn: a traditional popping fat.
  • Food manufacturing: nondairy creamers, whipped toppings and chocolate-style coatings rely on coconut oil because it is firm at room temperature and melts quickly when warm.

Storing coconut oil

Coconut oil keeps well in a closed jar in the pantry, because saturated fat oxidizes slowly. Switching between solid and liquid as the kitchen warms and cools does not hurt it. To measure solid oil by the spoon, soften it first, or weigh it, which is more accurate either way.

Labeling a product made with coconut oil

Coconut oil raises saturated fat on a Nutrition Facts panel quickly: one tablespoon is already 56% of the Daily Value. Weigh the oil in grams, enter it in the label generator with your other ingredients and check the saturated fat line. In January 2025 the FDA removed coconut from its list of tree nuts that count as major food allergens, so a "Contains" statement is no longer required for it, but coconut oil must still be listed by its common name in the ingredient statement; the ingredient formatter helps there. Oils have their own reference amount in the RACC lookup.

Coconut Oil nutrition label for Canada, the EU and the UK

The same serving of coconut oil, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.

Frequently asked questions about coconut oil

How many calories are in a teaspoon of coconut oil?
A teaspoon of coconut oil (4.5 g) has 40 calories and 3.7 g of saturated fat. A cup (218 g) has 1945 calories.
Coconut oil vs butter: which has more calories?
Coconut oil does, tablespoon for tablespoon. Butter is part water and milk solids, while coconut oil is nearly all fat. Coconut oil also has more saturated fat per tablespoon than butter, but no cholesterol.
Coconut oil vs olive oil: what is the difference?
Their calories are almost identical, since both are pure fat. The type of fat is the difference: coconut oil is mostly saturated, while olive oil is mostly monounsaturated and liquid at room temperature.
Does virgin coconut oil have different nutrition than refined?
Not in any way a label shows. Both have the same calories and fat per tablespoon; the difference is flavor, aroma and processing. Use this record for either, but not for fractionated or MCT oil.
How many calories are in 100 g of coconut oil?
100 g of coconut oil has 892 calories, 0 g protein, 0 g carbohydrate and 99.1 g fat.
How much protein is in coconut oil?
A tablespoon of coconut oil (13.6 g) has 0 g protein, 0% of the 50 g Daily Value. 100 g has 0 g.
What is a serving of coconut oil?
This page defaults to 1 tbsp (13.6 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for coconut oil.
Can I use coconut oil in a Nutrition Facts label calculation?
Yes. Open the generator with coconut oil added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.

Often compared or used with coconut oil

More in Fats and oils

Tools and guides for labeling coconut oil

If you make and sell a product that contains coconut oil, these free tools cover the next steps.

Source and method

Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 171412: "Oil, coconut". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.

SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗

Make a Nutrition Facts label with coconut oil

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