Cooking oils and fats · IFCT 2017
Coconut oil: nutrition per 100 g
Per 100 g, coconut oil carries 90.86 g saturated fat, 7.24 g monounsaturated fat and 1.9 g polyunsaturated fat, according to IFCT 2017. It is the most saturated of the 14 oils and fats in the tables, more so than ghee, which is why it turns solid on a cool morning and why Kerala cooks prize its stability in frying.
About coconut oil
Coconut oil is the cooking fat of Kerala and much of the coastal south: velichenna in Malayalam, thengai ennai in Tamil, thengina enne in Kannada and kobbari nune in Telugu. It is pressed from copra, dried coconut kernel, and in Kerala, coastal Karnataka, the Kongu region of Tamil Nadu and parts of Goa it has been the household oil for generations. Virgin coconut oil, pressed from fresh coconut milk without heat, is a newer, pricier form.
Its flavour defines whole cuisines. A raw spoonful with curry leaves finishes avial and olan; thoran and mezhukkupuratti are tempered in it; Kerala banana chips, pazham pori and unniyappam are fried in it; and Mangalorean and Kerala fish curries take their gloss from it. NNWA's recipes use it in 8 dishes, from kootu to Goan fish curry.
Because it is so saturated, coconut oil sets white and solid in a cool room or a fridge and melts clear again with warmth. That changes nothing about its nutrition. Copra quality matters more: oil from clean, well-dried copra smells sweet, while oil from damp copra can turn rancid or carry mould, so buy from mills or brands you trust.
What coconut oil brings to a meal
- 01
The most saturated oil
Coconut oil has 90.86 g saturated fat per 100 g, the highest of the 14 oils and fats in IFCT 2017, ahead of ghee and vanaspati. Much of it is lauric acid, a medium-chain fat that IFCT does not list separately.
- 02
Little unsaturated fat
It carries only 7.24 g monounsaturated and 1.9 g polyunsaturated fat per 100 g, the lowest of the group for both. IFCT 2017 records no omega-3 figure for it.
- 03
Stable under heat
With so little polyunsaturated fat to oxidise, coconut oil resists breaking down in frying better than sunflower or safflower oil, which suits the long-fried snacks of Kerala.
- 04
No cholesterol, plenty of energy
Being a plant oil, it has no cholesterol. Its energy is about 884 kcal per 100 g, calculated from the fat because IFCT 2017 reports none for fats, which puts 100 g at about 42 per cent of a man's daily energy.
Coconut oil nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 884 kcal | 42% | 53% |
| Protein | 0 g | ||
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 100 g | ||
| Water | 0 g | ||
| Fats | |||
| Saturated fat | 90.86 g | ||
| Monounsaturated fat | 7.24 g | ||
| Polyunsaturated fat | 1.9 g | ||
| Cholesterol | 0 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero. IFCT 2017 reports no energy value for fats and oils, so the energy shown is calculated from the fat content at 37 kJ per gram.
Cite this page
NNWA Nutrition and Wellness Academy. Coconut oil: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/oils-and-fats/coconut-oil/
Where coconut oil sits among Indian foods
Ranked per 100 g against the other 13 cooking oils and fats and every food in the tables.
| Nutrient | Per 100 g | In cooking oils and fats | Among all foods |
|---|---|---|---|
| Energy | 884 kcal | 1st of 14 | 1st of 257 |
How coconut oil is eaten
- Avial and olan: vegetables in coconut and curd, finished with a raw spoon of coconut oil and fresh curry leaves.
- Thoran and poriyal: grated coconut and vegetables tempered with mustard seeds in coconut oil.
- Banana chips: thin slices of raw Nendran banana fried in coconut oil, the Kerala classic.
- Fish curry: Kerala meen curry and Goan fish curry simmered with coconut milk and finished with coconut oil.
- Unniyappam: rice, banana and jaggery batter fried in coconut oil in an appam pan.
Recipes in the NNWA database that use it
Avial (Kerala Mixed Vegetable Curry in Coconut-Yoghurt Sauce)
South Indian · Main course
Beans Poriyal
South Indian · Side dish
Coconut Rice
South Indian · Main course
Goan Fish Curry (Coconut & Kokum Fish Curry)
West Indian · Main course
Kerala Fish Curry (Coconut & Kokum Fish Curry)
South Indian · Main course
Kootu
South Indian · Side dish
Before you plan around it
Coconut oil's saturated fat raises LDL cholesterol more than unsaturated oils such as mustard, groundnut or soyabean, even though its medium-chain fats behave a little differently. Traditional Kerala diets used it alongside fish, vegetables and coconut, and in modest amounts. People with high cholesterol or heart disease should take their doctor's or dietitian's advice on how much to use and consider mixing in other oils. Its energy figure is calculated from its fat rather than measured, because IFCT 2017 leaves energy out for fats, and on that count coconut oil is no different from any other oil.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about coconut oil
Is coconut oil healthy for cooking?
Coconut oil is stable for frying and essential to Kerala flavour, but it is 90.86 g saturated fat per 100 g in IFCT 2017. Using it in moderate amounts, alongside oils richer in unsaturated fat, is a sensible approach. People with heart conditions should ask their doctor.
Why does coconut oil turn solid?
Its high saturated fat makes it solidify at cool room temperatures, especially in winter or a fridge. Warming the bottle in water melts it back to clear oil. The change does not affect its quality or nutrition.
Is virgin coconut oil better than regular coconut oil?
Virgin coconut oil is pressed from fresh coconut without high heat and keeps more aroma and some natural antioxidants. Its fatty acid profile is essentially the same as copra oil's, so it is just as saturated.
Does coconut oil have cholesterol?
No. Coconut oil comes from a plant and has no cholesterol. Its saturated fat, however, can raise the body's own blood cholesterol, which is why the amount used matters.
Related foods and tables
Coconut
Nutrition per 100 g, from IFCT 2017.
Coconut water
Nutrition per 100 g, from IFCT 2017.
Ghee
Nutrition per 100 g, from IFCT 2017.
Sesame oil (gingelly)
Nutrition per 100 g, from IFCT 2017.
Palm oil
Nutrition per 100 g, from IFCT 2017.
Learn to use this data
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