Caloric Content of Virgin Coconut Oil
Virgin coconut oil contains approximately 8.4 calories per milliliter (based on standard oil density of ~0.92 g/mL and ~9 calories per gram of fat).
Nutritional Composition
Virgin coconut oil is essentially 100% fat, providing:
- Energy density: Approximately 335 kcal per 100 mL 1
- Fat content: 33 grams per 100 mL (50.8% of daily value) 1
- Saturated fat: Predominantly saturated fatty acids, with 30.3 grams per 100 mL 1
- Primary fatty acid: Lauric acid comprises 48.40%-52.84% of the total fatty acid content 2
Clinical Context
While the caloric content is straightforward, the metabolic implications warrant consideration:
- Processing matters significantly: Virgin coconut oil (minimally processed) does not raise LDL cholesterol compared to customary diets and has similar effects to olive oil, whereas highly processed coconut oil raises serum cholesterol 1
- Medium-chain fatty acids: VCO contains medium-chain triglycerides that may have different metabolic effects than long-chain fatty acids found in other oils 3, 2
Dietary Recommendations
For general dietary fat choices, prioritize extra-virgin olive oil, canola oil, or soybean oil over coconut oil 4:
- Current evidence supports increased consumption of vegetable oils (soybean, extra-virgin olive, and canola oil) in place of refined grains, starches, sugars, meats, butter, and lard—not coconut oil 4
- Patients with hypertriglyceridemia should limit coconut oil consumption as it is high in saturated fats 4, 5
- For persistent hypertriglyceridemia, replacing coconut oil with unsaturated plant oils like olive oil may be beneficial 5