Written by Franziska Spritzler and also Katey Davidson, MScFN, RD, CPT — median reviewed by Amy Richter, RD, Nutrition — updated on august 9, 2021

Coconut oil is a plant-based oil obtained from coconuts. Despite coming indigenous a plant, it’s unique high in saturated fats compared to many plant oils. Together such, there’s good debate and controversy regarding whether it’s healthy for you.

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Some studies imply it may support heart health and wellness by raising HDL (good) cholesterol levels, while rather have uncovered it may boost LDL (bad) cholesterol levels. It’s likewise been connected to weight loss, though this is also a highly disputed topic (1, 2).

Due to conflict research, most professionals still introduce limiting your intake the coconut oil. Due to the fact that of this, you may be confused about how lot to take and how come eat it.

This article explains exactly how to incorporate coconut oil into your diet and also the optimal amount to take.

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How much coconut oil per day?
Coconut oil can be a nutritious enhancement to your diet and also should be treated like any other fat or oil.

Despite purported wellness benefits of coconut oil, such together weight loss, healthy skin and also hair, and increased metabolism, there’s little research that proves these claims. As a result, over there is no typical recommended dose of coconut oil because that the treatment or prevention of disease (3).

Instead, it’s encourage to save your full saturated fat intake from all food sources, consisting of coconut oil, come under 10% of your complete daily calories. This would certainly be approximately 200 calories from saturation fat per day based on a usual 2,000 calorie diet (3, 4).

Since one tablespoon (14 grams) of coconut oil equals roughly 117 calories, it’s best to limit yourself to roughly two tablespoons (28 grams) a day. Store in mind that this leaves little room for other saturated fat sources, such together butter or shortening (5).

After this, it’s best to consume largely unsaturated fats, i m sorry are connected with better health outcomes, such as reduced LDL (bad) cholesterol levels and also reduced threat of heart disease. Unsaturated fats incorporate nuts, seeds, extra virgin olive oil, and avocados (6, 7).

That said, as long as you moderate her intake that coconut oil, you can certainly enjoy that as component of a healthy diet.


Coconut oil is high in saturated fats and should be cure like any other fat or oil. When it have the right to be component of a nutritious diet, it’s best to pole to two tablespoons (28 grams) or much less per day.

There are several methods to incorporate this oil right into your diet.

Use it because that cooking

Pure coconut oil has actually a smoke point of roughly 350°F (175°C), make it perfect for medium-heat cooking and also baking. Extremely refined versions might reach slightly greater temperatures however still room not an ideal for cooking beyond 400°F (204°C) (8).

What’s more, practically 90% of the fatty acids found in coconut oil space saturated fats, which reasons it to be semi-solid at room temperature. This renders it less ideal because that salad dressings or sauces but wonderful choice for stove-top food preparation or baking (9).

Here are several food preparation ideas:

Baking: use it to coat poultry or meat prior to rubbing through seasonings.

Use that in recipes

Coconut oil deserve to be substituted because that oil or butter in a 1:1 ratio in many recipes.

Be sure to allow cold ingredients like eggs or milk come to room temperature prior to blending that in, so it mixes in smoothly rather of clumping.

It’s best to melt it and include to smoothies, and also protein shakes gradually.

Here are a few recipes that usage coconut oil:

Add come coffee or tea

Another method to take this oil is in coffee or tea. Aim because that a tiny amount — about a tespoon or two. Listed below is a rapid tea recipe featuring coconut oil.

Cocoa chai tea for one

Chai tea bag (herbal or regular).1 tablespoon unsweetened cocoa powder.1 tablespoon cream or half and half.1 teaspoon coconut oil.

To make this, to water boiling water over the tea bag and let the steep because that 2–3 minutes. Remove the tea bag, add the continuing to be ingredients and also stir until well mixed.


Due come coconut oil’s high saturation fat content, it’s semi-solid at room temperature and melts in ~ 76°F (24°C). Therefore, it’s finest to store it in a cupboard, fairly than the refrigerator, to save it pliable (10).

During the chillier months or if stored in the refrigerator, it may become an extremely solid and daunting to scoop the end of the container. This deserve to be remedied by whipping it with an electric mixer or in a blender.


Coconut oil have the right to be offered for medium-heat cooking, in recipes, and to add delicious wealth to warm beverages.

Coconut oil is a well-known yet controversial ingredient. Proponents say the has numerous health benefits, while unbelievable say the science argues otherwise.

Regardless, coconut oil is widely supplied in many cultural dishes and can be part of a healthy diet. Due to it’s high saturated fat content, it’s finest to stick come no more than two tablespoons (28 grams) a day.

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If you’re interested in trying coconut oil, it’s finest used in medium-heat cooking such together sautéing or baking. It need to be stored in ~ room temperature in the cupboard to store it pliable.