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Coconut Oil: Nutrition Facts

Coconut oil nutrition

Have you wondered about the popularity of coconut oil for the few past years? Here we would discuss some coconut oil nutrition facts.  

How coconut oil is made

As for beginning, let’s discover how coconut oil is made.  Widespread method for making this kind of oil is cold pressing. Coconut flash is pressed and oil comes out as a liquid. That kind of oil is called unrefined. There is another kind of oil that’s called refined coconut oil. Some chemicals are added to its structure and aroma of the oil is absent. Refined oil is truly loved by those who love to get unique taste, but without any supplementary aromas. But still, the fact is obvious – organic unrefined virgin coconut oil is the much better choice. Now let’s talk about the coconut oil nutrition.

SEE ALSO: What is Fractionated Coconut Oil?

Coconut oil nutrition facts


100 grams  
Total Fat100g154%
Saturated Fat86.5g432%
Monounsaturated Fat5.8g~
Polyunsaturated Fat1.8g~
Total Omega-6 Fatty acids1800mg~
Vitamin E (Alpha Tocopherol)0.1mg~
Vitamin K0.5mcg1%
Everything else00%

Unrefined coconut oil is saturated fat mostly (86%), BUT! its structure is unique – it is composed of short- and medium chain fatty acids: lauric 44% and myristic 16.7%. Most of the health benefits are connected with these acids. No fat deposits are being formed even after extensive intake of coconut oil.

 Calories in coconut oil

1 Teaspoon (4g)39
1 Tablespoon (14g)117
1 Cup (218g)1879

SEE ALSO: Coconut Oil and Thyroid

Coconut Oil Dosage and Usage Tips

Coconut oil uses are not limited to culinary ones. Your hair and skin can most definitely benefit from it.

Usage of coconut oil on the daily basis gives your body variety of the health benefits.

The suggested dose of coconut oil for adults is about 3 tablespoons (start with a teaspoon and work the amount up gradually).  As the coconut oil saturated fat makes possible to speed up metabolism and is not stored as fat in our bodies, coconut oil is a wonderful dietary supplement.