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Coconut oil vs olive oil is a comparison of two fats with nearly the same calories and very different fat profiles. Per tablespoon in USDA FoodData Central, the coconut entry lists 121 calories and 11.2 grams of saturated fat, 56% of the FDA Daily Value; the olive entry lists 119 calories and 1.9 grams of saturated fat, 9%, with 9.8 grams of monounsaturated fat. Below: side-by-side USDA tables, single fatty acids, what the Dietary Guidelines for Americans, 2020-2025 and 2025-2030, say about each, and the smoke point groups printed in a Texas A&M AgriLife Extension newsletter. The page does not rank the two oils; the numbers and the agencies’ wording are the comparison.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Per tablespoon in USDA data, coconut lists 121 calories and 13.5 grams of total fat; olive lists 119 calories and 13.5 grams of total fat.
- Saturated fat is the main gap: 11.2 grams per tablespoon for coconut (56% of the FDA Daily Value) and 1.9 grams for olive (9%) in USDA data.
- Olive lists 9.8 grams of monounsaturated fat per tablespoon in USDA data; coconut lists 0.9 grams.
- The largest single fatty acid in the coconut entry is 12:0 (lauric acid), 5.69 grams per tablespoon in USDA data; in the olive entry it is 18:1, 9.62 grams.
- The Dietary Guidelines for Americans, 2020-2025, leave coconut out of the oils category; the 2025-2030 edition names olive oil as an example of oils with essential fatty acids.
Coconut oil vs olive oil per tablespoon
Both rows use the tablespoon weight USDA SR Legacy gives for the entry: 13.6 grams for coconut and 13.5 grams for olive. Percent Daily Values use the FDA Daily Values for total fat (78 grams), saturated fat (20 grams), vitamin E (15 milligrams) and vitamin K (120 micrograms).
| Oil (USDA FDC ID) | Serving | Calories | Total fat | Saturated fat | Monounsaturated fat | Polyunsaturated fat | Vitamin E | Vitamin K |
|---|---|---|---|---|---|---|---|---|
| Oil, coconut (171412) | 1 tbsp, 13.6 g | 121 | 13.5 g (17%) | 11.2 g (56%) | 0.9 g | 0.2 g | 0.01 mg (0%) | 0.1 mcg (0%) |
| Oil, olive, salad or cooking (171413) | 1 tbsp, 13.5 g | 119 | 13.5 g (17%) | 1.9 g (9%) | 9.8 g | 1.4 g | 1.94 mg (13%) | 8.1 mcg (7%) |
In the USDA rows, calories and total fat are almost the same: 121 and 119 calories, and 13.5 grams of fat each. The split of that fat is what differs. In the USDA coconut entry, 11.2 of the 13.5 grams are saturated fat; in the olive entry, 9.8 grams are monounsaturated fat and 1.9 grams saturated. Olive also lists 1.94 milligrams of vitamin E (13% of the FDA Daily Value) and 8.1 micrograms of vitamin K (7%) per tablespoon, against near zero for coconut. Our lists of foods high in vitamin E and foods high in vitamin K compare those values with other foods.
Olive oil vs coconut oil gram for gram
Per 100 grams, the USDA entries line up as follows. These are the same foods without the serving step; per-100-gram values carry no FDA Daily Value here.
| Oil (USDA FDC ID) | Calories | Total fat | Saturated fat | Monounsaturated fat | Polyunsaturated fat | Vitamin E | Vitamin K |
|---|---|---|---|---|---|---|---|
| Oil, coconut (171412) | 892 | 99.1 g | 82.5 g | 6.3 g | 1.7 g | 0.11 mg | 0.6 mcg |
| Oil, olive, salad or cooking (171413) | 884 | 100.0 g | 13.8 g | 73.0 g | 10.5 g | 14.35 mg | 60.2 mcg |
Read the other way round, as olive oil vs coconut oil, the 100-gram rows show the same picture: USDA lists 73.0 grams of monounsaturated fat and 13.8 grams of saturated fat for olive, and 82.5 grams of saturated fat and 6.3 grams of monounsaturated fat for coconut. Calories differ by only a few in USDA data: 884 for olive and 892 for coconut.
Single fatty acids in coconut and olive oils
USDA SR Legacy also lists individual fatty acids by chain length and number of double bonds. The table shows the main ones per tablespoon, using the USDA field names (SFA for saturated, MUFA for monounsaturated, PUFA for polyunsaturated).
| Oil (USDA FDC ID) | Serving | SFA 12:0 | SFA 14:0 | SFA 16:0 | SFA 18:0 | MUFA 18:1 | PUFA 18:2 | PUFA 18:3 |
|---|---|---|---|---|---|---|---|---|
| Oil, coconut (171412) | 1 tbsp, 13.6 g | 5.69 g | 2.26 g | 1.17 g | 0.34 g | 0.85 g | 0.23 g | 0.00 g |
| Oil, olive, salad or cooking (171413) | 1 tbsp, 13.5 g | 0.00 g | 0.00 g | 1.52 g | 0.26 g | 9.62 g | 1.32 g | 0.10 g |
The USDA rows show where each oil’s fat sits. In the USDA coconut entry, 12:0 (lauric acid) is the largest single field at 5.69 grams per tablespoon, followed by 14:0 (myristic acid) at 2.26 grams; the olive entry lists 0.00 grams of both. In the USDA olive entry, 18:1 dominates at 9.62 grams per tablespoon, against 0.85 grams for coconut. The 16:0 field (palmitic acid) is similar in both, 1.17 grams for coconut and 1.52 grams for olive in USDA data.
How the Dietary Guidelines describe each oil
The Dietary Guidelines for Americans, 2020-2025, from USDA and HHS, describe the two differently: “The fat in some tropical plants, such as coconut oil, palm kernel oil, and palm oil, are not included in the oils category because they contain a higher percentage of saturated fat than do other oils.” Olive is on the edition’s list: “Commonly consumed oils include canola, corn, olive, peanut, safflower, soybean, and sunflower oils.”
The Dietary Guidelines for Americans, 2025-2030, say: “When cooking with or adding fats to meals, prioritize oils with essential fatty acids, such as olive oil. Other options can include butter or beef tallow.” This page quotes both editions as written and adds no claims of its own about either oil.
Smoke point groups for coconut and olive
A 2017 Texas A&M AgriLife Extension EFNEP newsletter from Travis County groups oils by smoke point, which it defines as the temperature at which an oil starts breaking down, burns and adds an off color and taste to food. It lists refined and unrefined coconut separately and lists only extra virgin among olive oils.
| Oil (Texas A&M AgriLife EFNEP newsletter) | Smoke point range | Cooking style listed |
|---|---|---|
| Refined coconut | 360°F to 430°F | baking, medium-heat sautéing |
| Unrefined coconut | 250°F to 350°F | warm sauces, dressing, low-heat sautéing |
| Extra virgin olive | 250°F to 350°F | warm sauces, dressing, low-heat sautéing |
In that newsletter, unrefined coconut and extra virgin olive oil share the same 250°F to 350°F group, and refined coconut sits higher at 360°F to 430°F. The newsletter gives no range for other olive oil grades. The sibling guide to cooking oils shows all four of its groups next to USDA values for 14 oils.
Labels and other notes
- Daily Values: the FDA Daily Values in the tables (21 CFR 101.9) are label reference values, not personal targets.
- Grades: SR Legacy has one coconut entry and one olive entry; it does not separate virgin and refined coconut oil or the types of olive oil, so the Nutrition Facts label on a bottle is the figure for that product.
- Other oils: for other pairings see avocado oil, canola oil, sunflower oil, our page on seed oils and our list of high fat foods.
Frequently Asked Questions
Which has more saturated fat, coconut or olive?
Coconut. Per tablespoon, USDA lists 11.2 grams of saturated fat for coconut and 1.9 grams for olive.
Do coconut and olive differ in calories?
Barely. USDA lists 121 calories per tablespoon for coconut and 119 for olive.
What is the main fatty acid in each?
In USDA data, 12:0 (lauric acid) is the largest single fatty acid in coconut and 18:1 in olive.
Do the Dietary Guidelines count coconut as an oil?
No. The Dietary Guidelines for Americans, 2020-2025, leave coconut, palm kernel and palm oil out of the oils category because of their higher percentage of saturated fat.
Which has the higher smoke point range?
A Texas A&M AgriLife newsletter lists refined coconut at 360°F to 430°F and both unrefined coconut and extra virgin olive at 250°F to 350°F.
Does USDA list vitamin E for both?
Yes. Per tablespoon, USDA lists 1.94 milligrams of vitamin E for olive and 0.01 milligrams for coconut.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. 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: Cooking Oils: USDA Fat Profiles and Oil Smoke Points by Group, Coconut Oil Benefits: Saturated Fat, Research and Virgin vs Refined, Olive Oil Benefits: Research, Nutrition and Types of Olive Oil, Avocado Oil: Nutrition, Benefits, Olive Oil Comparison and Quality.