coconut oil
Also known as: coconut fat, nariyal tel
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Also known as: coconut fat, nariyal tel
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A zesty and crunchy puffed rice snack from Mangalore, tossed with fresh veggies, tangy raw mango, and a special coconut oil tempering. This popular street food is ready in minutes and bursts with flavor.
A wholesome and comforting green gram curry from Kerala, made with a creamy coconut paste and an aromatic tempering of coconut oil and spices. This traditional dish pairs beautifully with rice, puttu, or chapati for a simple, nutritious meal.
A creamy and tangy coconut curry from the Konkani coast, made with tender ash gourd. This simple, elegant dish gets its subtle heat from green chilies and a final flourish from a classic coconut oil tempering. Perfect with a bowl of hot steamed rice.
A delicious twist on classic scrambled eggs, infused with the fragrant flavors of Kerala. Coconut oil, mustard seeds, curry leaves, and fresh coconut make this a satisfying dish, perfect for a quick breakfast or light lunch.
Coconut oil is high in saturated fats, so it should be consumed in moderation as part of a balanced diet. However, it contains Medium-Chain Triglycerides (MCTs) which provide quick energy and lauric acid which has antimicrobial properties. It can also help raise HDL (good) cholesterol levels.
It is rich in MCTs, which are easily digested and used by the brain and body for rapid energy. The lauric acid it contains helps fight off harmful bacteria, viruses, and fungi. Additionally, it serves as an excellent natural moisturizer for skin and hair when used topically.
While the MCTs in coconut oil may slightly increase calorie burning compared to other fats, it is very calorie-dense at 892 calories per 100g. To support weight loss, it should be used as a replacement for other fats rather than an addition to your current diet to avoid excessive calorie intake.
Yes, coconut oil is naturally vegan as it is plant-based and contains no animal products. It is also naturally gluten-free, making it a safe fat source for those with celiac disease or gluten sensitivities.
Yes, coconut oil is highly keto-friendly because it contains zero carbohydrates and is 100% fat. The MCTs in coconut oil are particularly valued in ketogenic diets as they are quickly converted into ketones by the liver to be used as fuel.
Refined coconut oil has a smoke point of about 400°F (204°C), making it suitable for sautéing and baking. Unrefined or virgin coconut oil has a lower smoke point of around 350°F (177°C) and is better for low-heat cooking or as a butter substitute in baking.
coconut oil is a versatile ingredient found in cuisines around the world. With 892 calories per 100g and valuable grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the other category with complete nutrition information.
View all other →Discover 10 recipes featuring coconut oil with step-by-step instructions.
Browse recipes →Unrefined or virgin coconut oil has a distinct, sweet, and nutty coconut flavor. Refined coconut oil is neutralized during processing, resulting in a tasteless and odorless oil that is better for savory dishes where you do not want a coconut aroma.
Store coconut oil in a cool, dark place like a pantry; refrigeration is not necessary but can extend shelf life. It is very stable due to its high saturated fat content and typically lasts for 18 to 24 months if kept away from direct sunlight and heat.
Coconut oil has a melting point of approximately 76°F (24°C). It will be a firm white solid in cooler temperatures and turn into a clear liquid in warmer environments; this transition is completely normal and does not affect the quality or safety of the oil.
Yes, coconut oil is an effective topical moisturizer that helps hydrate skin and strengthen hair. Its antimicrobial properties can also help protect the skin, though those with oily or acne-prone skin should use it cautiously on the face as it can be comedogenic (pore-clogging).
