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Fats and Oils  / Vegetable Oils

Oil, coconut Nutrition Facts

Langis, niyog
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 892kcal / 2530kcal (35%)

Macronutrients

Total Fat
99.1 g/ 42g (235%)
Saturated Fat
85.72 g/ 20g (428%)
Cholesterol
0 mg/ 300mg (0%)
low
Unsaturated Fat
7.53 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
0 g/ 71g (0%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0 mg/ 1mg (0%)
Vitamin B2
0 mg/ 1mg (0%)
Vitamin B3
0 mg NE/ 16mg NE (0%)

Minerals

Calcium
2 mg/ 750mg (0.27%)
Iron
0 mg/ 12mg (0%)
Phosphorus
3 mg/ 700mg (0.43%)
Sodium
0 mg/ 1500mg (0%)
free
What is this food?
AI-assisted
Coconut oil (oil, coconut). It’s a pure fat with 0 carbs and 0 fiber.
Why it matters to health
AI-assisted
Coconut oil is calorie-dense, so it can add a lot of energy quickly. It has very high saturated fat (about 85.7 g per 100 g), which is why it’s best to use small amounts—especially if you eat it often. Since it has no fiber and no carbs, it won’t help you feel full the way balanced meals with vegetables, fruits, and whole grains do. Using it in the right amount can still work for everyday cooking, but it’s important to keep total fat and saturated fat within your daily balance.
Healthier tips
AI-assisted
  • Use a small amount for sautéing or flavoring, then rely more on garlic, onions, herbs, and spices for taste.
  • Balance your meals: pair with vegetables and lean protein (fish, chicken, tofu) and add carbs in proper portions (rice, root crops, or whole grains).
  • If you snack 1–2 times a day, keep those snacks lighter so your overall daily calories stay on track.
  • Try rotating fats: use coconut oil sometimes, and also include other cooking fats in your routine (like small amounts of olive or canola oil) to vary saturated fat intake.
  • Watch portion: because it’s mostly fat, even 1–2 teaspoons can already add up in calories.
Common Filipino dishes
Bicol Express, Ginataang gulay, Fried lumpia, Lechon kawali, Adobo sa gata, Coconut rice (biko-style)
Images
Food
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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