Coconut Oil Nutrition Facts: Calories, Macros & Health Benefits
Summary: Coconut Oil contains 540 calories, 8g protein, 50g carbs, and 34g fat per 3 cups (30g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — 3 cups (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 540 kcal | 27% |
| Protein | 8.0g | 16% |
| Carbohydrates | 50.0g | 18% |
| Total Fat | 34.0g | 44% |
| Fiber | 9.0g | 32% |
| Sugar | 1.0g | -- |
| Saturated Fat | 26.0g | 130% |
| Sodium | 600.0mg | 26% |
| Calcium | 95.0mg | 7% |
| Iron | 220.0mg | 1222% |
| Magnesium | 2.5mg | 1% |
| Zinc | 255.0mg | 2318% |
| Vitamin C | 0.09mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Vitamin B6 | 1.7mg | 100% |
| Vitamin B12 | 0.13mcg | 5% |
| Folate | 17.0mcg | 4% |
| Vitamin E | 1.2mg | 8% |
| Phosphorus | 8.0mg | 1% |
Is Coconut Oil Good for You?
Coconut Oil provides 540 calories per 3 cups (30g) with 8g protein, 50g carbohydrates, and 34g fat. It is a source of saturated fat (130% dv), sodium (26% dv), iron (1222% dv).
Savory popcorn popped in coconut oil and seasoned with sea salt
Key Health Benefits of Coconut Oil
- Saturated Fat (130% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (26% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1222% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2318% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (100% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 8g protein per serving to support satiety and muscle maintenance.
How to Track Coconut Oil Nutrition with Gram
Use Gram to log coconut oil and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in coconut oil?
Coconut Oil contains 540 calories per 3 cups (30g).
How much protein is in coconut oil?
Coconut Oil provides 8g of protein per 3 cups (30g).
How many carbs are in coconut oil?
Coconut Oil has 50g of carbohydrates per 3 cups (30g).
Is coconut oil good for tracking nutrition?
Yes. Coconut Oil can be logged by calories, macros, and micronutrients in the Gram app.
How should I use coconut oil in a meal plan?
Use Coconut Oil as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track coconut oil and thousands of other foods with the Gram app.