Coconut Oil vs Palm Oil: Calories & Nutrition Showdown



Coconut oil - calories, kcal, weight, nutrition
Coconut oil - calories, kcal, weight, nutrition

Coconut oil vs Palm oil
Nutrition Facts

Coconut Oil
Serving size:
  change
tablespoon (8g)teaspoon (20g)glass (225g)small glass (39g)cup (216g)half cup (108g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Palm Oil
Serving size:
  change
tablespoon (11g)teaspoon (6g)glass (215g)small glass (38g)cup (218g)half cup (109g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Coconut Oil vs Palm Oil 100g Compare


per 100gCoconut oilPalm oil
Calories892 884
Fat99.06 g100 g
Iron0.05 mg0.01 mg
Phosphorus0.6 mg8 mg
Zink0.6 mg8 mg
Vitaminium E0.11 mg15.94 mg
Vitaminium K0.001 µg0.008 µg

When it comes to cooking oils, coconut oil and palm oil stand out for their unique flavors and health benefits. But beyond their culinary uses, these oils have fascinating stories and diverse applications that make them staples in households worldwide. Let’s dive into the intriguing world of coconut and palm oils, comparing their nutritional profiles, environmental impacts, and health implications.

Unveiling the Mysteries of Coconut Oil

Coconut oil, derived from the meat of mature coconuts, is celebrated for its rich aroma and flavor, making it a favorite in tropical cuisines. But its benefits extend beyond the kitchen. In traditional medicine, coconut oil has been used to moisturize skin and hair, and recent studies suggest it might have antimicrobial properties, thanks to its high lauric acid content.

The Versatile World of Palm Oil

Palm oil, sourced from the fruit of oil palm trees, is the most widely consumed vegetable oil on the planet. It’s found in everything from chocolate to soap, making it a versatile ingredient in both culinary and non-food products. Palm oil is rich in vitamin E compounds, which are known for their antioxidant properties.

Nutritional Face-Off

At a glance, coconut oil and palm oil have similar nutritional profiles, with high fat content and zero carbohydrates, fiber, or protein. However, a closer look reveals subtle differences. Coconut oil contains 892 calories per 100 grams, slightly higher than palm oil's 884 calories. Interestingly, coconut oil is predominantly composed of saturated fats, which has stirred some debate among nutritionists regarding its health implications. On the other hand, palm oil contains a more balanced mix of saturated and unsaturated fats.

One notable difference is in their vitamin content. Palm oil is an excellent source of vitamin E, particularly tocotrienols, which have been linked to neuroprotective benefits. Coconut oil, while lower in vitamin E, contains trace amounts of minerals like iron and zinc.

Environmental Considerations

The production of both oils has significant environmental impacts. Coconut oil production is often criticized for its use of monoculture farming, which can lead to biodiversity loss. However, it’s generally considered to have a lower environmental footprint than palm oil, which has been linked to deforestation, habitat destruction, and biodiversity loss in tropical regions. The demand for palm oil has led to the clearing of vast areas of tropical forests, threatening endangered species and contributing to climate change.

Health Implications

The health effects of coconut and palm oils are widely debated. Coconut oil's high saturated fat content has been a concern for heart health, though some studies suggest that it might not be as harmful as previously thought. Palm oil, with its balanced fatty acid composition, is considered a healthier option by some experts, though its environmental impact is a significant drawback.

In conclusion, both coconut and palm oils have their unique advantages and disadvantages. While coconut oil offers a distinct flavor and potential antimicrobial benefits, its high saturated fat content raises health concerns. Palm oil, on the other hand, is more nutritionally balanced and rich in vitamin E but comes with serious environmental consequences. Consumers should consider both health implications and environmental impacts when choosing between these two popular oils.

Coconut oil 100g

892kcal

Calories source

  • 0% CARBS.
  • 0% PROTEIN
  • 100% FAT

Palm oil 100g

884kcal

Calories source

  • 0% CARBS
  • 0% PROTEIN
  • 100% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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