condiment · Serving 1 tbsp
Coconut oil
Coconut oil scores 45/100, earning a Decent rating. While it's a whole food, its high saturated fat content significantly impacts its nutritional profile.
45
Decent
FoodScore / 100
Score breakdown
What it has going for it
Bonuses- Whole food (NOVA 1)+10
What brings the score down
Penalties- Saturated fat (86.5g)-15
Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).
Nutrition facts
| Nutrient | Per 100g | % DV |
|---|---|---|
| Calories | 862 kcal | — |
| Total fat | 100 g | 128% |
| Saturated fat | 86.5 g | 433% |
| Trans fat | 0 g | — |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
| Added sugar | 0 g | 0% |
| Sodium | 0 mg | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Phosphorus | 0 mg | 0% |
| Zinc | 0 mg | 0% |
| Vitamin A | 0 % | 0% |
| Vitamin C | 0 % | 0% |
| Vitamin D | 0 % | 0% |
| Vitamin E | 0 % | 0% |
| Vitamin K | 0 % | 0% |
| Vitamin B12 | 0 % | 0% |
| Folate | 0 % | 0% |
| Riboflavin | 0 % | 0% |
| Omega-3 | 0 g | — |
Eat this instead
Higher-scoring foods in the same category.
Frequently asked questions
- Is coconut oil good for you?
- Coconut oil is a whole food, which is a positive. However, it is very high in saturated fat (86.5g per 100g), a nutrient that should be limited in the diet according to dietary guidelines.
- Is coconut oil good for weight loss?
- Coconut oil is calorie-dense, providing 862 calories per 100g. For weight loss, it's generally recommended to choose foods that offer more nutrients for fewer calories, or to consume calorie-dense foods in very small portions.
- Is coconut oil good for diabetes?
- Coconut oil contains no carbohydrates, sugar, or fiber, so it won't directly impact blood sugar levels. However, its high saturated fat content means it should be consumed in moderation as part of a balanced diet for overall health, including for individuals managing diabetes.
- Is coconut oil ultra-processed?
- No, coconut oil is classified as NOVA Class 1, meaning it is an unprocessed or minimally processed food. This is a positive aspect of its nutritional profile.
Sources: USDA FoodData Central · FDA Nutrition Facts label
Updated 4/19/2026.