Coconut Oil vs Extra Virgin Olive Oil
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Coconut Oil vs Olive Oil (Extra Virgin): nutrition per 100 g
| Per 100 g | Coconut Oil | Olive Oil (Extra Virgin) |
|---|---|---|
| Calories | 833 kcal | 843 kcal |
| Protein | 0 g | 0 g |
| Carbohydrate | 0.8 g | 0 g |
| Fat | 99.1 g | 93.7 g |
| Fibre | 0 g | 0 g |
| Allergens | None listed | None listed |
These foods are nutritionally similar per 100 g — the practical difference is more about form, taste and how they fit your day than the macros.
Full nutrition facts: Coconut Oil · Olive Oil (Extra Virgin)
Bottom line
Coconut oil is over 80% saturated fat; extra virgin olive oil is mostly monounsaturated with polyphenols. Olive oil is the better-supported choice for heart health in trials and guidelines; coconut oil suits recipes where its flavor and solid texture matter.
For everyday cooking, current guidelines favor oils low in saturated fat and rich in unsaturated fat; choose by smoke point and flavor within that group. All cooking oils are about 120 kcal per tablespoon, so portion matters more than brand.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.