One tablespoon of coconut oil (about 14 g) provides roughly 120 calories and 14 g of fat — mostly saturated, per USDA FoodData Central. Like all oils it’s calorie-dense (9 kcal/g). Coconut oil is about 80% saturated fat, so major health bodies advise limiting saturated fat to under 10% of calories. Use small amounts for flavor; don’t treat it as a free health food. Balance with unsaturated oils overall.
Key facts:
- 1 tbsp coconut oil: ~120 kcal
- ~14 g fat (mostly saturated)
- Calorie-dense like all oils
- Limit saturated fat