Coconut oil is a unique fat source rich in medium-chain triglycerides (MCTs), which your body uses quickly for energy. It’s great for high-heat cooking, keto-style diets, and certain performance or fat loss strategies.
Quick Overview
- Serving size: 100 grams (≈ 7 tablespoons)
- Calories: 862 kcal
- Fat: 100.0g
- Saturated Fat: 86.0g
- Monounsaturated Fat: 6.0g
- Polyunsaturated Fat: 2.0g
- MCTs (Caprylic, Capric, Lauric acids)
Why Coconut Oil Is So Good for You
Unlike most fats, coconut oil contains MCTs, which your liver rapidly converts into usable energy — making it a popular choice for low-carb, high-fat, or performance-oriented diets.
Health Benefits
- Quick Energy Source
MCTs in coconut oil are rapidly absorbed and converted to fuel — beneficial for workouts or cognitive performance. - May Support Fat Metabolism
Some studies suggest MCTs may enhance metabolic rate and support fat oxidation. - Antimicrobial Properties
Lauric acid in coconut oil has antibacterial and antifungal effects, supporting gut and immune health. - High-Heat Cooking Friendly
With a high smoke point and stable structure, coconut oil is a great option for sautéing and roasting.
How to Use Coconut Oil
- Use for stir-frying or roasting veggies
- Blend into coffee (bulletproof style) for sustained energy
- Add to smoothies or baked goods
- Use as a fat source in keto or low-carb meals
Tailored Coaching Tip: Coconut oil can be helpful for athletes or those with high energy demands — but because it’s high in saturated fat, balance it with other fat sources.
Pro Tips
- Choose virgin (unrefined) coconut oil for the most health benefits
- Store at room temp — it’s solid under 76°F and liquid above
- Coconut oil has a mild flavor, so it blends well with both sweet and savory foods
FAQs About Coconut Oil
Is coconut oil healthy?
Yes, in moderation. While high in saturated fat, the MCT content makes it unique and potentially beneficial in certain contexts.
Is coconut oil keto-friendly?
Absolutely — its high fat and low carb profile makes it perfect for keto diets.
Can I cook with coconut oil at high heat?
Yes — it’s one of the best oils for high-heat cooking due to its stability.
Final Thoughts
Coconut oil is a functional fat source, especially in performance, ketogenic, or high-fat diets. Its MCT content and heat stability make it a versatile tool when used wisely.
Want to personalize your fat intake for your goals? Start coaching with Tailored Coaching Method
