KIRKLAND SIGNATURE ORGANIC VIRGIN COCONUT OIL receives a FoodScore of 43/100 (Poor), primarily due to its very high content of saturated fat.
This product scores 43/100 (Poor) on the FoodScore scale.
It is classified as NOVA 2, indicating it is a processed culinary ingredient.
The primary nutritional concern is its 85.71g of saturated fat per 100g.
KIRKLAND SIGNATURE ORGANIC VIRGIN COCONUT OIL has no protein, fiber, or micronutrients.
Use sparingly as a cooking oil or flavor enhancer due to its high calorie and fat density.
Scores +11 points above the condiment category average (32/100 across 822 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
Minimally processed (NOVA 2)+8
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What holds it back
Saturated fat (85.7g)-15
Why it scores 43
KIRKLAND SIGNATURE ORGANIC VIRGIN COCONUT OIL receives a FoodScore of 43 out of 100, placing it in the 'Poor' category. The score is significantly impacted by its macronutrient profile, particularly its fat content. Per 100g, this product contains 100g of total fat, with a substantial 85.71g of that being saturated fat. This high level of saturated fat is a major penalty in the FoodScore system, aligning with dietary guidelines that recommend limiting intake to reduce the risk of cardiovascular disease. The product offers no protein, fiber, or added sugar, and is devoid of essential micronutrients such as potassium, calcium, iron, and vitamins A, C, D, and B12, all registering 0% DV. It does receive a bonus of +8 points for being a minimally processed culinary ingredient (NOVA 2). Compared to a generic unbranded virgin coconut oil, the nutritional profile of KIRKLAND SIGNATURE is essentially identical, as both are composed solely of organic virgin coconut oil and therefore share the same high saturated fat content and lack of other nutrients.
Health benefits
What the nutrients in kirkland signature organic virgin coconut oil actually do for you, grounded in established dietary science.
A Source of Medium-Chain Triglycerides (MCTs)
KIRKLAND SIGNATURE ORGANIC VIRGIN COCONUT OIL is rich in medium-chain triglycerides, particularly lauric acid. MCTs are metabolized differently than long-chain triglycerides, being absorbed more quickly and transported directly to the liver, where they can be used for energy. This makes coconut oil a unique fat source that some individuals find beneficial for quick energy, though it's important to note that the body still processes these as fats. The overall impact on health is still a subject of ongoing research, and moderation is key due to the high saturated fat content.
Flavor and Culinary Versatility
This product offers a distinct tropical flavor that can enhance various dishes. As a cooking oil, organic virgin coconut oil has a relatively high smoke point, making it suitable for sautéing, baking, and roasting. Its solid consistency at room temperature also makes it a useful substitute for butter or other solid fats in certain recipes, contributing to texture and flavor. While it provides no vitamins or minerals, its culinary properties can add variety to meal preparation, allowing for diverse flavor profiles in a balanced diet.
Alternative for Specific Dietary Needs
KIRKLAND SIGNATURE ORGANIC VIRGIN COCONUT OIL is naturally gluten-free and dairy-free, making it a suitable fat source for individuals with celiac disease, gluten sensitivity, or lactose intolerance. It is also a plant-based fat, fitting into vegetarian and vegan diets. For those avoiding animal products, it can serve as a versatile ingredient for cooking and baking. However, individuals should be mindful of the high saturated fat content and use it in appropriate portions within their overall dietary pattern.
KIRKLAND SIGNATURE ORGANIC VIRGIN COCONUT OIL receives a FoodScore of 43/100 (Poor), primarily due to its very high content of saturated fat.
How to eat it
Coconut oil is commonly used as a cooking fat, a baking ingredient, or a flavor enhancer. Its distinct tropical aroma and flavor can be a welcome addition to certain dishes. Due to its high calorie and fat density, it's typically consumed in small portions, such as a tablespoon for cooking or baking. Overconsumption can quickly add significant calories and saturated fat to a meal.
Use KIRKLAND SIGNATURE ORGANIC VIRGIN COCONUT OIL in moderation for sautéing vegetables or lean proteins to impart a subtle tropical flavor.
Incorporate small amounts into smoothies or oatmeal for a creamy texture and a boost of healthy fats, being mindful of the caloric density.
Substitute for butter in vegan baking recipes, ensuring the recipe can accommodate the distinct flavor profile of virgin coconut oil.
Store in a cool, dark place. It will be solid below 76°F (24°C) and liquid above, which is normal and does not affect its quality.
Things to keep in mind
This product consists solely of organic virgin coconut oil. The primary nutritional caution is its extremely high saturated fat content. While coconut oil is a plant-based fat, it contains more saturated fat than butter. Individuals with cardiovascular concerns or those advised to limit saturated fat intake should use this product sparingly. There are no common allergens declared on the label, nor are there any artificial additives, colors, or preservatives to be concerned about. It is generally safe for most populations when consumed in appropriate, small portions.
Is KIRKLAND SIGNATURE ORGANIC VIRGIN COCONUT OIL healthy?
KIRKLAND SIGNATURE ORGANIC VIRGIN COCONUT OIL receives a FoodScore of 43/100 (Poor) primarily due to its very high saturated fat content (85.71g per 100g). While it is minimally processed and contains no added sugar or sodium, it lacks essential vitamins, minerals, protein, and fiber. It should be consumed in moderation as part of a balanced diet.
How does KIRKLAND SIGNATURE ORGANIC VIRGIN COCONUT OIL compare to other cooking oils?
Compared to other cooking oils like olive oil or canola oil, KIRKLAND SIGNATURE ORGANIC VIRGIN COCONUT OIL has a significantly higher amount of saturated fat. For example, a brand like Bertolli Extra Virgin Olive Oil contains primarily monounsaturated and polyunsaturated fats, which are generally considered more heart-healthy. Coconut oil's unique fatty acid profile makes it distinct, but its high saturated fat content means it should be used less frequently than oils rich in unsaturated fats.
What is 'virgin' coconut oil?
'Virgin' coconut oil, like this KIRKLAND SIGNATURE product, refers to coconut oil that has been extracted from fresh coconut meat without the use of high heat or chemical solvents. This process helps to retain its natural flavor, aroma, and antioxidant compounds. It is generally considered less processed than refined coconut oil.
What is a typical serving size for coconut oil?
A typical serving size for coconut oil is 1 tablespoon (14g). This amount provides approximately 120 calories and 14g of total fat, with about 12g of that being saturated fat. Due to its high caloric and fat density, it's important to measure portions carefully to manage overall intake, especially of saturated fat.
Can I use coconut oil for high-heat cooking?
KIRKLAND SIGNATURE ORGANIC VIRGIN COCONUT OIL has a relatively high smoke point, typically around 350°F (175°C), making it suitable for medium-heat cooking methods like sautéing or baking. However, for very high-heat applications like deep frying, oils with even higher smoke points, such as avocado oil or refined sunflower oil, might be more appropriate to prevent burning and the formation of undesirable compounds.