1 tbsp. You have successfully subscribed to our newsletter. Cleveland Clinic is a non-profit academic medical center. 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. The comparison between coconut oil and olive oil has over the past few years been a “hot topic” in the world of nutrition, with several people replacing olive oil with coconut oil from their diet, believing that it would be more stable at high temperatures and more beneficial for cardiovascular health than olive oil! Saturated fatty acids: 13 grams . Macro of Coconut oil (1 tablespoon) – Calories -120/130, Monounsaturated fat – 1 gram, Polyunsaturated fat – 0 grams, Saturated fat – 13; How much coconut oil per day – 1 Tablespoon (i.e., you never take a spoon more than a day). The difference lies in the proportion of saturated vs. unsaturated fatty acids. Advertising on our site helps support our mission. Which oil is better for your health, gives more nutrition, is better for cooking, and easier to make? Learn the differences between these two popular cooking oils. Nutritionally, olive oil is much better than coconut oil. Both olive oil and coconut oil have about the same number of calories (120 per tablespoon) and grams of fat (14 per tablespoon). Fat should make up a significant part of every balanced diet, regardless of personal needs, and may account for 20% to 40% of total daily calorie intake. Coconut oil offers similar benefits, but experts recommend that you use it in moderation. But is that true, and if so, which is better? All oils, such as olive and coconut oil, are dense in energy, averaging about 120 calories for every tablespoon. The difference is the amount of saturated fat. Coconut oil is made up mostly of saturated fatty acids, while olive oil is predominantly monounsaturated fatty acids. At first glance, you can see that in coconut oil is just a little more calories than calories than in olive oil (about 1 %). Why olive oil is good for you. Going by calories, both olive oil and coconut oil offer same amount of calorie. Cleveland Clinic is a non-profit academic medical center. All Rights Reserved. (Reminder: We’re talking about olive oil vs. coconut oil, not people.) CORONAVIRUS: UPDATED VISITOR RESTRICTIONS, INCREASED SAFETY MEASURES + COVID-19 TESTING. Coconut oil may help you lose more weight, but olive oil is much better for your heart — a decision you have to make. Saturated fat is not linked with heart health benefits. All of the calories in both oils come from fats. In coconut oil and in olive oil most calories came from fat. But you’re not sure what the best choice is when it comes to cooking oils. Coconut oil contains medium-chain triglycerides (MCTs), a type of saturated fat that could potentially be linked to lower cholesterol levels. This is because the fats in coconut oil appear to be well absorbed even when lipase activity is low. It is aslo easy to see see that in coconut oil is protein than in olive oil. With a quick look at the nutrition label, you might think that these two kinds of oils are very similar. You’re eating lots of fresh fruits and vegetables, whole grains, legumes, fish and nuts (go you!). Advertising on our site helps support our mission. The most amount of fat present in olive oil comes from monounsaturated fatty acids, which, as … Policy. Tables below show us that there is 100g/100g of fats in olive oil and 99.06g/100g in coconut oil. Olive Oil. Cooking with olive oil gives you nutritive value and great taste. Policy. The below chart features the nutritional information for a single tablespoon serving of each. Nutrition Faceoff: Virgin Coconut Oil vs. Olive Oil – Dietitian’s Take These two oils have pretty much the same caloric and total fat amount. But its nutritional value slightly differs from coconut oil. Extra virgin olive oil, for example, has more beneficial antioxidants than regular or light olive oil and is best used in dressings, dips and marinades. You’ll find these in fish, walnuts and flaxseeds. Let us explore the claim that ’Coconut oil is good for you because of those wonderful mono-unsaturated fats’. calories-info.com creator “We don’t recommend completely avoiding saturated fat, but we do recommend swapping them out for mono- or polyunsaturated fats when you can,” Patton says. Although you can use both oils for cooking, there are certain limitations. When you dress a green salad in extra virgin olive oil, you’re getting mostly unsaturated fat – the kind you’ve probably heard called “good” or “healthy” fat. 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). Both olive oil and coconut oil have about the same number of calories (120 per tablespoon) and grams of fat (14 per tablespoon). Coconut oil is much higher in saturated fat – one tablespoon has about 13 grams of saturated fat, compared to olive oil’s 1 gram. Fitness, health and wellness tips sent to you weekly. 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). Breaking down the types of fat in these two oils paints a better picture of why olive oil is a staple of the Mediterranean diet, which is regarded as the heart-healthiest diet, while coconut oil is not. Is Coconut Oil Healthy for Your Heart (or Not)? Olive oil vs. Coconut Oil: Fats. That’s about 22 grams of saturated fat a day (or 13 grams, if you have high cholesterol) for someone who eats about 2,000 calories per day. Here are the facts on which is healthier: olive oil or coconut oil. Coconut oil and olive oil contain different types of fat, so their benefits vary slightly. More research is needed. In fact, studies show that it may contribute to an increase in LD cholesterol, which ups your risk for heart disease. There are two types of unsaturated fat: monounsaturated and polyunsaturated. Keep in mind you must use whichever you choose in place of other fats, not in addition. Here’s Why We All Need to Practice Vaccine Patience. If you continue to use this site we will assume that you are happy with it. That said, a 2018 study did find that coconut oil can raise HDL cholesterol when compared with butter and olive oil. of coconut oil contains 12g of saturated fat, whereas olive oil contains just 1g of it. Tastes better – Using coconut oil as a base can enhance the flavours of several Indian dishes. Total Fat: 14 grams. Just like virgin coconut oil, olive oil also contains 120 grams of calories. Olive oil contains mostly monounsaturated fat (about 10 or 11 grams per tablespoon, compared to coconut oil’s 1 gram per tablespoon). Registered dietitian Kate Patton, MEd, RD, CSSD, LD, sets the record straight. How to use olive oil in your diet: If you’re trying to follow a heart-healthy diet, what’s the better choice when it comes to cooking oils? We do not endorse non-Cleveland Clinic products or services. All oils, including olive and coconut oil, are dense in calories, averaging about 120 calories per tablespoon. It’s perfectly suitable for cooking at low-heat as well as high-heat. 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. Olive oil is … Cleveland Clinic © 1995-2021. 01 /6 Coconut oil vs olive oil: ... One teaspoon virgin coconut oil contains: Calories: 120. 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 %. 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 … Olive oil: 13.6m. “Even healthier oils like olive oil can add up quickly,” Patton says. The one glaring difference is the saturated vs unsaturated fat contents. Case in point, tablespoon of olive oil (11 g) has about 97 calories. Two of the most common cooking oils in the world are coconut oil and olive oil. It’s the kind you also get from eating avocados and nuts. In coconut oil and in olive oil most calories … There is 0g/100g of carbohydrates in olive oil and 0g/100g in coconut oil so let me do the math for you again - difference is about 0 %. You might have read that olive oil and coconut oil are good for your heart health. We do not endorse non-Cleveland Clinic products or services. Both coconut oil and olive oil contain 120 calories per tablespoon. In this case difference is about 1 %. Whilst fats are identified to be more satiating than carbs, liquid resources of body fat will not be as filling as their stable counterparts, like complete olives. There is 0g per 100g of olive oil and 0g per 100g of coconut oil so using simple math we can see that difference is about 0 %. Although olive oil contains almost the same amount of calories and exactly the same amount of total fat as coconut oil, its fatty acids profile is drastically different. Privacy Policy, Calories for one, two or more chicken legs. Margarine or Butter: The Heart-Healthiest Spreads, How to Choose and Use Healthy Cooking Oils, Your 3-Day Heart-Healthy Meal Plan: 1,500 Calories, Your 3-Day Heart-Healthy Meal Plan: 1,200 Calories, 6 Health Benefits of Drinking Pickle Juice, Not in the First Wave to Get the COVID-19 Vaccine? Some argue that saturated fat has also been shown to raise HDL (good) cholesterol, which maintains the right ratio of cholesterol levels. Coconut Oil Benefits and Side Effects – ” Health Benefits Coconut oil vs Olive oil “ It is not heart-healthy oil, i.e. Both coconut oil and olive oil are high in saturated fat - coconut oil has 82.5g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat. This is because extra virgin olive oil leads to a greater feeling of fullness. 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. 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. 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. At first glance, you can see that in coconut oil is just a little more calories than in olive oil. See tables below to compare coconut oil with olive oil in details. The saturated fat found in coconut oil increases levels of LDL cholesterol. You’re trying to follow a diet that’s heart-healthy. What Are the Health Benefits of Coconut Oil Vs 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, for example. 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 nutrients in differing amounts. 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). At the end of the trial, both groups had lost weight. Coconut oil or olive oil - where is more calories? (Neither oil extraction process involves the use of potentially harmful chemicals.) 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. Olive oil provides important vitamins and … The primary constituent of saturated fat is lauric acid. Generally, extra virgin or unrefined oils are the least processed and pack the most benefits. Usage. All oils, including olive and coconut oil, are dense in calories, averaging about 120 calories per tablespoon. Polyunsaturated fats – which includes omega-3 and certain omega-6 fatty acids – are also beneficial for your heart. Before you decide, lets look in detail at the benefits and cons of coconut oil vs. olive oil. The gallons of olive oil the UK consumed in 2016, with global consumption up by 73% in 25 years. As consumers respond to the growing array of oil options, promotion of potential health benefits of different oils has increased. Calories from oils and fats, as the category name states, are usually all from fat rather than carbohydrates or protein. Remember, many of the other foods we eat have fat in them, so it’s important to control our intake of added fats like oils. 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. But only the coconut oil group had a lower waist circumference. This does not mean, however, that these food products included in this calorie chart are unhealthy. Aim to keep your fat intake between 25%-35% of you daily calories, and to prioritize healthy unsaturated fats. Although olive oil has the same amount of calories like coconut oil, it can prevent you from eating additional calories through a day. In coconut oil is carbohydrates than in olive oil. Overall, it is best to limit your consumption of oils that are high in polyunsaturated fats, even in their unheated form. Promoter of a healthy eating and living style, What do you think about coconut oil vs olive oil, We use cookies to ensure that we give you the best experience on our website. Olive, coconut, canola, and vegetable oils each provide the same number of calories per tablespoon. Recently, as a cardiologist, I have been asked a lot about the heart benefits of different oils. One tablespoon of extra-virgin olive oil contains: 120 calories; 14g total fat; 10g monounsaturated fat; 2g saturated fat; 1.5g polyunsaturated fat; Zero cholesterol ; Olive oil has a smoke point of 350-410 degrees Fahrenheit. These supposed health benefits range from improved heart health, weight loss, treatment of bowel diseases such as irritable bowel syndrome and Crohns disease, high cholesterol management, increased energy, and reduced symptoms of chronic fatigue syndrome. Be sure to keep it away from heat, light and air to preserve its quality. Coconut oil also comes in refined and unrefined varieties. Other than that, there is no other difference. Olive oil has the ability to reduce appetite. Neither of the oils contain trans fat or cholesterol. But not all fat is created equal. All oils, including olive and coconut oil, are dense in calories, averaging about 120 calories per tablespoon. is monounsaturated fat, most of it in the form of oleic acid. In coconut oil is less fats than in olive oil. Leaves you satiated for longer – Compared to the same amount of calories from other fats, MCTs increase feelings of fullness and lead to an automatic reduction in calorie intake. 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. Sometimes the li… Olive oil is high in monosaturated fat, shown through extensive research to benefit heart health. 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!) But not all fat is created equal. 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