Olive Oil vs Coconut Oil: Nutrition Comparison
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 |
15.0ml
|
1 Serving (14.0g)
|
|---|---|---|
| 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 marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.