Fats and Oils / Vegetable Oils
Oil, coconut
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 892kcal / 2530kcal (35%) |
Macronutrients
Protein | 0 g/ 71g (0%) | ||||||
Total Fat | 99.1 g/ 42g (235%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0 mg/ 1mg (0%) |
Vit B3 | 0 mg NE/ 16mg NE (0%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 2 mg/ 750mg (0.27%) |
Phosphorus | 3 mg/ 700mg (0.43%) |
Iron | 0 mg/ 12mg (0%) |
Sodium | 0 mg/ 1500mg (0%) free |
What is this food?
Coconut oil (oil, coconut). It’s a pure fat with 0 carbs and 0 fiber.
Why it matters to health
Coconut oil is calorie-dense, so it can add a lot of energy quickly. It has very high saturated fat (about 85.7 g per 100 g), which is why it’s best to use small amounts—especially if you eat it often. Since it has no fiber and no carbs, it won’t help you feel full the way balanced meals with vegetables, fruits, and whole grains do. Using it in the right amount can still work for everyday cooking, but it’s important to keep total fat and saturated fat within your daily balance.
Healthier tips
- Use a small amount for sautéing or flavoring, then rely more on garlic, onions, herbs, and spices for taste.
- Balance your meals: pair with vegetables and lean protein (fish, chicken, tofu) and add carbs in proper portions (rice, root crops, or whole grains).
- If you snack 1–2 times a day, keep those snacks lighter so your overall daily calories stay on track.
- Try rotating fats: use coconut oil sometimes, and also include other cooking fats in your routine (like small amounts of olive or canola oil) to vary saturated fat intake.
- Watch portion: because it’s mostly fat, even 1–2 teaspoons can already add up in calories.
Common Filipino dishes
Bicol Express, Ginataang gulay, Fried lumpia, Lechon kawali, Adobo sa gata, Coconut rice (biko-style)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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