It is about 4% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake). Coconut oil and olive oil contain different types of fat, so their benefits vary slightly. More research is needed. The one glaring difference is the saturated vs unsaturated fat contents. All oils, such as olive and coconut oil, are dense in energy, averaging about 120 calories for every tablespoon. Although olive oil has the same amount of calories like coconut oil, it can prevent you from eating additional calories through a day. All of the calories in both oils come from fats. This is because the fats in coconut oil appear to be well absorbed even when lipase activity is low. Learn the differences between these two popular cooking oils. But its nutritional value slightly differs from coconut oil. Generally, extra virgin or unrefined oils are the least processed and pack the most benefits. Cooking with coconut oil can be great for athletes and anyone who needs to eat a lot of calories, as well as for people with fat malabsorption issues due to low levels of the enzyme lipase. Privacy Policy, Calories for one, two or more chicken legs. Usage. We do not endorse non-Cleveland Clinic products or services. Coconut oil also comes in refined and unrefined varieties. Olive oil contains some saturated fat as well as minimal omega-3s and omega-6s, but the star of its fatty acid profile (what a title!) Is Coconut Oil Healthy for Your Heart (or Not)? When we consider the fact that olive oil, avocado oil, and coconut oil all contain more than 80% of these fats (and less than 20% of polyunsaturated fats), it’s not surprising that these oils held up strong to heat exposure. If you’re trying to follow a heart-healthy diet, what’s the better choice when it comes to cooking oils? It just doesn’t measure up when you pit virgin coconut oil (VCO), which is mechanically extracted from the coconut meat or milk, against extra-virgin olive oil (EVOO), the juice squeezed or cold pressed directly from the olive fruit. Two of the most common cooking oils in the world are coconut oil and olive oil. Keep in mind you must use whichever you choose in place of other fats, not in addition. Registered dietitian Kate Patton, MEd, RD, CSSD, LD, sets the record straight. of coconut oil contains 12g of saturated fat, whereas olive oil contains just 1g of it. Both coconut oil and olive oil contain nutrients in differing amounts. Both olive oil and coconut oil have about the same number of calories (120 per tablespoon) and grams of fat (14 per tablespoon). See tables below to compare coconut oil with olive oil in details. In coconut oil is carbohydrates than in olive oil. 1 tbsp. Unrefined, or virgin, coconut oil has more antioxidants and a stronger coconut flavor than refined coconut oil, which undergoes more processing to neutralize the taste and make it more suitable for high-temperature cooking. Tables below show us that there is 100g/100g of fats in olive oil and 99.06g/100g in coconut oil. Our dietitian explains the differences and why olive oil comes out on top. We do not endorse non-Cleveland Clinic products or services. At first glance, you can see that in coconut oil is just a little more calories than in olive oil. The difference lies in the proportion of saturated vs. unsaturated fatty acids. Nutritionally, olive oil is much better than coconut oil. trans fat Coconut oil and olive oil contain similar amounts of trans fat - coconut oil has 0.03g of trans fat per 100 grams and olive oil … It’s recommended that saturated fat – which comes not just from coconut oil but also from foods like meat, cheese and other dairy products – account for no more than 10% of your daily calories (or 6% if you have high cholesterol). The most amount of fat present in olive oil comes from monounsaturated fatty acids, which, as … Coconut oil contains medium-chain triglycerides (MCTs), a type of saturated fat that could potentially be linked to lower cholesterol levels. The gallons of olive oil the UK consumed in 2016, with global consumption up by 73% in 25 years. Olive, coconut, canola, and vegetable oils each provide the same number of calories per tablespoon. Other than that, there is no other difference. Coconut oil has 892 kcal per 100g and olive oil 884 kcal per 100g so it is pretty easy to calculate that the difference is about 1 %. In this case difference is about 1 %. If you look at American Food Standards Agency Figures, you see the following: Coconut oil contains 6.6 gm of mono-unsaturated fat per 100 gms. (Reminder: We’re talking about olive oil vs. coconut oil, not people.) The saturated fat found in coconut oil increases levels of LDL cholesterol. CORONAVIRUS: UPDATED VISITOR RESTRICTIONS, INCREASED SAFETY MEASURES + COVID-19 TESTING. All Rights Reserved. All oils, including olive and coconut oil, are dense in calories, averaging about 120 calories per tablespoon. Refined olive oil has a more neutral flavor and makes for a better all-purpose cooking oil, but it contains fewer antioxidants. Cleveland Clinic is a non-profit academic medical center. Coconut oil offers similar benefits, but experts recommend that you use it in moderation. Case in point, tablespoon of olive oil (11 g) has about 97 calories. Coconut Oil Benefits and Side Effects – ” Health Benefits Coconut oil vs Olive oil “ It is not heart-healthy oil, i.e. How to use olive oil in your diet: Coconut oil or olive oil - where is more calories? Research links eating unsaturated fat to a number of heart benefits, including some protection against inflammation, lower levels of LDL (or “bad”) cholesterol, and reduced blood pressure when they’re eaten in place of saturated fats. Cleveland Clinic © 1995-2021. Another study from 2009 in 40 women compared a trial of low calorie diet and increased activity with the addition of either coconut or soybean oil (which is high in those omega 6 polyunsaturated fats that I mentioned earlier). In coconut oil is less fats than in olive oil. Although fats are known to be more satiating than carbohydrates, liquid sources of fat will not be as filling as their solid counterparts, like whole olives. Just like virgin coconut oil, olive oil also contains 120 grams of calories. Let us explore the claim that ’Coconut oil is good for you because of those wonderful mono-unsaturated fats’. Going by calories, both olive oil and coconut oil offer same amount of calorie. The below chart features the nutritional information for a single tablespoon serving of each. 01 /6 Coconut oil vs olive oil: ... One teaspoon virgin coconut oil contains: Calories: 120. Sometimes the li… Which oil is better for your health, gives more nutrition, is better for cooking, and easier to make? Nutrition Faceoff: Virgin Coconut Oil vs. Olive Oil – Dietitian’s Take These two oils have pretty much the same caloric and total fat amount. If you continue to use this site we will assume that you are happy with it. With so many options on the grocery store shelf, it can be hard to know what’s best to buy. Both coconut oil and olive oil contain 120 calories per tablespoon. At the end of the trial, both groups had lost weight. Before you decide, lets look in detail at the benefits and cons of coconut oil vs. olive oil. Olive oil contains mostly monounsaturated fat (about 10 or 11 grams per tablespoon, compared to coconut oil’s 1 gram per tablespoon). Overall, it is best to limit your consumption of oils that are high in polyunsaturated fats, even in their unheated form. (Neither oil extraction process involves the use of potentially harmful chemicals.) You might have read that olive oil and coconut oil are good for your heart health. All oils, including olive and coconut oil, are dense in calories, averaging about 120 calories per tablespoon. Saturated fat is not linked with heart health benefits. In coconut oil and in olive oil most calories came from fat. Total Fat: 14 grams. Are unhealthy refined olive oil contains 12g of saturated fat, whereas olive oil oil in. In fish, walnuts and flaxseeds than in olive oil most calories came fat. 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