Olive oil and coconut oil are both popular cooking fats but represent very different nutritional profiles. Olive oil — particularly extra virgin — is rich in monounsaturated fats and polyphenol antioxidants with extensive research supporting cardiovascular health benefits. Coconut oil is approximately 90% saturated fat, one of the highest saturated fat contents of any food. While some of coconut oil's saturated fat comes from medium-chain triglycerides (MCTs) which may be metabolised differently than other saturated fats, the overall evidence for coconut oil's health benefits is far weaker than for olive oil. For everyday cooking and dressings, olive oil is the well-evidenced heart-healthy choice.
⚖️ Nutrition Comparison
| Nutrient | Olive Oil | 100% Organic Extra Virgin Coconut Oil |
|---|---|---|
| Calories | 120 kcal | 130.1 kcal |
| Total Fat | 14 g | 14 g |
| Saturated Fat | 2 g | 12 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 0 mg | 0 mg |
| Total Carbs | 0 g | 0 g |
| Dietary Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Protein | 0 g | 0 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Olive Oil or 100% Organic Extra Virgin Coconut Oil?
Olive Oil has 120 calories and 100% Organic Extra Virgin Coconut Oil has 130.1 calories per comparable serving. 100% Organic Extra Virgin Coconut Oil is the more calorie-dense of the two.
Which has more protein, Olive Oil or 100% Organic Extra Virgin Coconut Oil?
Olive Oil provides 0g of protein versus 0g in 100% Organic Extra Virgin Coconut Oil. Olive Oil is the higher-protein choice.
Which has less fat, Olive Oil or 100% Organic Extra Virgin Coconut Oil?
Olive Oil contains 14g of fat compared with 14g in 100% Organic Extra Virgin Coconut Oil. Olive Oil is the leaner option.
Which has less saturated fat, Olive Oil or 100% Organic Extra Virgin Coconut Oil?
Olive Oil has 2g of saturated fat and 100% Organic Extra Virgin Coconut Oil has 12g. Olive Oil is lower in saturated fat.
Which has more sodium, Olive Oil or 100% Organic Extra Virgin Coconut Oil?
Olive Oil contains 0mg of sodium versus 0mg in 100% Organic Extra Virgin Coconut Oil. Olive Oil is higher in sodium.
Do Olive Oil or 100% Organic Extra Virgin Coconut Oil contain fiber?
Neither Olive Oil nor 100% Organic Extra Virgin Coconut Oil is a meaningful source of dietary fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Olive Oil → Calories in 100% Organic Extra Virgin Coconut Oil →