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Coconut oil benefits are claimed far more often than they are shown in studies. Coconut oil is about 82% saturated fat by weight in USDA data, more than butter, and one tablespoon supplies more than half the Daily Value for saturated fat. A 2020 meta-analysis of 16 clinical trials found that coconut oil raised LDL cholesterol compared with nontropical vegetable oils, with no measurable effect on body fat, blood sugar or inflammation, and the American Heart Association advises against using it. Below is the USDA nutrition, how its lauric acid differs from other fats, what the trials show, virgin vs refined coconut oil, and uses outside the kitchen.
Peptide Labs does not sell cooking oils. Coconut oil appears in some products we carry, but only as a carrier or base ingredient, not an active one. This article is general nutrition information, not medical advice.
Key Takeaways
- One tablespoon of coconut oil has about 121 calories and 11.2 grams of saturated fat, 56% of the DV.
- Lauric acid makes up about 42% of its fat; only about 12% is the shorter C8 and C10 fats.
- A 16-trial meta-analysis found higher LDL and HDL cholesterol vs nontropical vegetable oils.
- The AHA advises against coconut oil; US guidelines keep saturated fat under 10% of calories.
- Virgin and refined coconut oil differ in flavor and processing, not in their high saturated fat.
Coconut oil nutrition and fatty acids
These values come from the USDA FoodData Central SR Legacy database (FDC ID 171412), converted to a tablespoon of 13.6 grams. %DV uses the FDA Daily Values of 78 grams for total fat and 20 grams for saturated fat.
| Nutrient | Per tablespoon (13.6 g) | Per 100 g | % Daily Value per tablespoon |
|---|---|---|---|
| Calories | 121 | 892 | Not applicable |
| Total fat | 13.5 g | 99.1 g | 17% |
| Saturated fat | 11.2 g | 82.5 g | 56% |
| Lauric acid (C12) | 5.7 g | 41.8 g | Part of saturated fat |
| Myristic acid (C14) | 2.3 g | 16.7 g | Part of saturated fat |
| Palmitic acid (C16) | 1.2 g | 8.6 g | Part of saturated fat |
| Caprylic (C8) plus capric (C10) | 1.7 g | 12.2 g | Part of saturated fat |
| Monounsaturated fat | 0.9 g | 6.3 g | No Daily Value |
| Polyunsaturated fat | 0.2 g | 1.7 g | No Daily Value |
Coconut oil is solid at cool room temperature because so much of it is saturated. It has no carbohydrate, protein or fiber, which is why it shows up in keto recipes; our low carb foods chart puts oils in context.
Coconut oil saturated fat vs other fats
Coconut oil saturated fat is the reason guidelines handle it differently from other plant oils. Per USDA tablespoon values, it carries more saturated fat than butter, palm oil or lard:
| Fat (USDA FDC ID) | Saturated fat per tablespoon, g | % Daily Value |
|---|---|---|
| Coconut oil (171412) | 11.2 | 56% |
| Butter, unsalted (173430) | 7.2 | 36% |
| Palm oil (171015) | 6.7 | 34% |
| Lard (171401) | 5.0 | 25% |
| Soybean oil (171411) | 2.1 | 11% |
| Olive oil (171413) | 1.9 | 9% |
| Avocado oil (173573) | 1.6 | 8% |
| Canola oil (172336) | 1.0 | 5% |
The 2020-2025 Dietary Guidelines for Americans left coconut, palm kernel and palm oil out of the “oils” group because of their high saturated fat, and suggested cooking with vegetable oils instead of butter, shortening, lard or coconut oil. The 2025-2030 edition does not mention coconut oil; it tells cooks to prioritize oils with essential fatty acids such as olive oil, lists butter or beef tallow as other options, and keeps saturated fat at no more than 10% of daily calories. If you use coconut oil, count it toward that limit. Our avocado oil guide compares the unsaturated alternatives.
Coconut oil benefits: what studies show
Supporters argue that lauric acid behaves differently from the saturated fats in butter and meat. The clinical trials give a mixed but consistent picture on cholesterol:
- Meta-analysis, 2020: pooling 16 trials, researchers in Circulation found that coconut oil significantly raised LDL cholesterol, and also HDL cholesterol, compared with nontropical vegetable oils. It did not change measures of body fat, blood sugar or inflammation. The results held after excluding lower-quality trials.
- Cambridge trial, 2018: 94 adults aged 50 to 75 ate a large daily amount of extra virgin coconut oil, extra virgin olive oil or butter for four weeks. LDL rose with butter compared with both oils; coconut oil and olive oil did not differ for LDL, and coconut oil raised HDL. Weight, waist and blood pressure did not differ. The authors said the results do not alter advice to reduce saturated fat, and four weeks is short.
- AHA advisory, 2017: the American Heart Association concluded that because coconut oil increases LDL cholesterol, a cause of cardiovascular disease, and has no known offsetting favorable effects, it advises against using it.
So is coconut oil healthy? As an occasional cooking fat for flavor, it is a food like butter. As a health product, the evidence does not support the claims, and the major cholesterol finding points the other way. If your LDL is high or you have heart disease, talk with your clinician before making coconut oil a daily habit.
Coconut oil and medium-chain fats
Many coconut oil claims borrow from research on medium-chain triglycerides made mainly of C8 and C10 fats. In USDA data those two make up only about 12% of coconut fat, while lauric acid makes up about 42%. In a study of nine adults, coconut oil’s peak ketone rise was a quarter of pure C8’s, and a small UK study found that a smoothie made with MCT oil reduced lunch intake while one made with coconut oil did not. Our MCT oil guide covers that research, and the exogenous ketones guide covers ketone products. Fractionated coconut oil, a liquid made of the medium-chain portion, is a common carrier in CBD tinctures and softgels; see CBD gummies vs oil.
Weight and metabolism claims
The 2020 meta-analysis found no effect of coconut oil on body weight or body fat compared with other oils, and at about 121 calories per tablespoon, adding it to coffee or smoothies adds energy. For an evidence check on products sold for fat loss, see do fat burners work.
Virgin vs refined coconut oil
Virgin vs refined coconut oil is mainly about how the oil is made. Virgin coconut oil comes from fresh coconut meat without chemical refining, bleaching or deodorizing, so it keeps a coconut aroma and flavor. Refined, bleached and deodorized (RBD) coconut oil is usually made from copra, the dried meat, and tastes neutral. Researchers note that the two have similar fatty acid profiles. The extra virgin coconut oil used in the Cambridge trial was 94% saturated fat, so choosing virgin does not lower saturated fat.
| Feature | Virgin coconut oil | Refined (RBD) coconut oil |
|---|---|---|
| Starting material | Fresh coconut meat | Usually copra (dried meat) |
| Processing | No chemical refining, bleaching or deodorizing | Refined, bleached and deodorized |
| Flavor and aroma | Coconut | Neutral |
| Saturated fat | High | High |
| Typical uses | Baking, curries, flavor | Neutral cooking and frying |
Oil pulling, skin and allergies
Oil pulling, swishing oil around the mouth, is often done with coconut oil. The American Dental Association has said there are no reliable scientific studies showing that oil pulling reduces cavities, whitens teeth or improves oral health, so it is no substitute for brushing with fluoride toothpaste and flossing. Coconut oil is also a common base in balms, creams and lip products, including some topicals we carry, where it serves as a carrier rather than an active ingredient.
Since January 2025, the FDA no longer lists coconut as a tree nut for allergen labeling, but it must still appear in the ingredient list by name. Anyone allergic to coconut should keep reading labels, including on gummies and softgels that use coconut oil as an inactive ingredient.
Frequently Asked Questions
What are the proven coconut oil benefits?
Few are proven. It is a stable cooking fat with a distinctive flavor, but trials show it raises LDL cholesterol compared with nontropical vegetable oils and does not change body fat.
Is coconut oil healthy?
The AHA advises against it because it raises LDL cholesterol. US guidelines say to keep saturated fat under 10% of calories, and coconut oil is mostly saturated fat.
Is coconut oil worse than butter?
It has more saturated fat per tablespoon in USDA data. One four-week trial found LDL rose more with butter than with coconut oil, but both are saturated fats that guidelines advise limiting.
Is virgin coconut oil healthier than refined?
Virgin oil keeps more flavor and is less processed, but its fatty acid profile is similar and it is still mostly saturated fat.
Is coconut oil the same as MCT oil?
No. Coconut oil is mostly lauric acid, with only about 12% of its fat as C8 and C10. MCT oil is made mainly of those shorter fats.
Does oil pulling with coconut oil work?
The American Dental Association says reliable studies have not shown it reduces cavities or whitens teeth.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; if you have high cholesterol, heart disease or a medical diet, ask your clinician or a registered dietitian which fats fit your plan. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: MCT Oil Benefits: Weight Loss Evidence, Ketones and Side Effects, Avocado Oil: Nutrition, Benefits, Olive Oil Comparison and Quality, Low Carb Foods List: Vegetables, Fruits, Proteins and Nuts, Ghee: What It Is, Nutrition, Ghee vs Butter and Is It Healthy?.