Foods/Fats & Oils/Coconut oil
C
Fats & Oils · meal

Coconut oil

1 serving · 100 g833 kcal

A balanced fats & oil contributor — a little of a lot, with no single standout.

Macros

Per serving

833 kcal
Energy
not available
Protein
0.8g
Carbs
99.1g
Fat
not available
Fiber
Protein 0 gCarbs 0.8 gFat 99.1 g
833 kcal / 100 g. This record’s serving is 100 g — both columns match.
Fiber: not available. Fiber isn't recorded for this food in USDA FoodData Central, so it's shown as not available — not zero.
What a serving covers

% of a day’s needs

Per 1 serving (100 g), as a share of a reference adult — male, 35, moderately active.

Balanced contributor. Nothing here clears 20% in a serving — coconut gives a little of a lot. The bars are short on purpose; that’s honest.
Omega-6 Linoleic
10%
Vitamin E (α-tocopherol)
1%
Iron
1%
Omega-3 ALA
1%
Good source of
No single standout — and that’s fine.
Nothing in coconut oil clears 20% of a day’s RDA in one serving. It’s a balanced contributor: a little of several nutrients, best read as a base the solver builds on.
Pairs well with

What fills coconut’s gaps?

Coconut oil is lighter on Vitamin D, Potassium — these round it out into a fuller glass.

a fuller
glass
Brazil nutsAdds Magnesium & Selenium+ Magnesium+ Selenium+ PhosphorusHemp seedsAdds Manganese & Omega-3 ALA+ Manganese+ Omega-3 ALA+ Copper2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium
Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.
Serving: 1 serving = 100 g
Generous to use, with room before it crowds out variety.
Common questions

Coconut oil, in brief

How many calories are in coconut oil?
1 serving (100 g) of coconut oil has about 833 calories.
What is coconut oil high in?
Coconut oil has no single standout nutrient — it's a balanced contributor, with Omega-6 Linoleic highest at 10% of a day's needs.
Is coconut oil good in a smoothie?
S8D usually places coconut oil as a meal-role food alongside the smoothie.
Keep exploring

More fats & oils

All foods →
OOlive oilFats & OilsAAvocado oilFats & Oils
Nutrient guides
Omega-6 LinoleicVitamin E (α-tocopherol) Iron Omega-3 ALA

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