All oils, such as olive and coconut oil, are dense in energy, averaging about 120 calories for every tablespoon. Saturated fatty acids: 13 grams . You might have read that olive oil and coconut oil are good for your heart health. In coconut oil and in olive oil most calories came from fat. 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. Both coconut oil and olive oil contain 120 calories per tablespoon. But its nutritional value slightly differs from coconut oil. Sometimes the li… You’re eating lots of fresh fruits and vegetables, whole grains, legumes, fish and nuts (go you!). But not all fat is created equal. Policy. We do not endorse non-Cleveland Clinic products or services. It’s perfectly suitable for cooking at low-heat as well as high-heat. Other than that, there is no other difference. Which oil is better for your health, gives more nutrition, is better for cooking, and easier to make? In coconut oil is carbohydrates than in olive oil. 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. 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. Coconut oil and olive oil contain different types of fat, so their benefits vary slightly. You have successfully subscribed to our newsletter. Policy. Olive oil provides important vitamins and … The difference is the amount of saturated fat. What Are the Health Benefits of Coconut Oil Vs Olive Oil? In coconut oil is less fats than in olive oil. Why olive oil is good for you. Olive Oil. Just like virgin coconut oil, olive oil also contains 120 grams of calories. 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. Nutrition Faceoff: Virgin Coconut Oil vs. Olive Oil – Dietitian’s Take These two oils have pretty much the same caloric and total fat amount. Advertising on our site helps support our mission. Calories from oils and fats, as the category name states, are usually all from fat rather than carbohydrates or protein. The below chart features the nutritional information for a single tablespoon serving of each. Although olive oil has the same amount of calories like coconut oil, it can prevent you from eating additional calories through a day. 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. Olive oil contains mostly monounsaturated fat (about 10 or 11 grams per tablespoon, compared to coconut oil’s 1 gram per tablespoon). But not all fat is created equal. At first glance, you can see that in coconut oil is just a little more calories than calories than in olive oil (about 1 %). This does not mean, however, that these food products included in this calorie chart are unhealthy. Total Fat: 14 grams. Learn the differences between these two popular cooking oils. (Neither oil extraction process involves the use of potentially harmful chemicals.) 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 is that true, and if so, which is better? 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). 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). Refined olive oil has a more neutral flavor and makes for a better all-purpose cooking oil, but it contains fewer antioxidants. Tables below show us that there is 100g/100g of fats in olive oil and 99.06g/100g in coconut oil. With a quick look at the nutrition label, you might think that these two kinds of oils are very similar. is monounsaturated fat, most of it in the form of oleic acid. 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). The gallons of olive oil the UK consumed in 2016, with global consumption up by 73% in 25 years. All oils, including olive and coconut oil, are dense in calories, averaging about 120 calories per tablespoon. Olive oil has the ability to reduce appetite. How to use olive oil in your diet: Coconut oil may help you lose more weight, but olive oil is much better for your heart — a decision you have to make. Going by calories, both olive oil and coconut oil offer same amount of calorie. Is Coconut Oil Healthy for Your Heart (or Not)? Recently, as a cardiologist, I have been asked a lot about the heart benefits of different oils. Nutritionally, olive oil is much better than coconut oil. Coconut oil is much higher in saturated fat – one tablespoon has about 13 grams of saturated fat, compared to olive oil’s 1 gram. All Rights Reserved. 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. All of the calories in both oils come from fats. 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 %. If you continue to use this site we will assume that you are happy with it. Fitness, health and wellness tips sent to you weekly. Registered dietitian Kate Patton, MEd, RD, CSSD, LD, sets the record straight. Before you decide, lets look in detail at the benefits and cons of coconut oil vs. olive oil. Coconut oil or olive oil - where is more calories? 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. 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. Both olive oil and coconut oil have about the same number of calories (120 per tablespoon) and grams of fat (14 per tablespoon). But only the coconut oil group had a lower waist circumference. 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. If you’re trying to follow a heart-healthy diet, what’s the better choice when it comes to cooking oils? 1 tbsp. Cleveland Clinic © 1995-2021. In this case difference is about 1 %. The difference lies in the proportion of saturated vs. unsaturated fatty acids. The most amount of fat present in olive oil comes from monounsaturated fatty acids, which, as … Polyunsaturated fats – which includes omega-3 and certain omega-6 fatty acids – are also beneficial for your heart. At the end of the trial, both groups had lost weight. 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. At first glance, you can see that in coconut oil is just a little more calories than in olive oil. There are two types of unsaturated fat: monounsaturated and polyunsaturated. 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. The saturated fat found in coconut oil increases levels of LDL cholesterol. Neither of the oils contain trans fat or cholesterol. In coconut oil and in olive oil most calories … Coconut Oil Benefits and Side Effects – ” Health Benefits Coconut oil vs Olive oil “ It is not heart-healthy oil, i.e. Two of the most common cooking oils in the world are coconut oil and olive oil. Cleveland Clinic is a non-profit academic medical center. 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!) We do not endorse non-Cleveland Clinic products or services. But you’re not sure what the best choice is when it comes to cooking oils. Olive oil: 13.6m. It is aslo easy to see see that in coconut oil is protein than in olive oil. Olive oil is high in monosaturated fat, shown through extensive research to benefit heart health. “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. Coconut oil also comes in refined and unrefined varieties. Our dietitian explains the differences and why olive oil comes out on top. Here’s Why We All Need to Practice Vaccine Patience. Case in point, tablespoon of olive oil (11 g) has about 97 calories. More research is needed. 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. “Even healthier oils like olive oil can add up quickly,” Patton says. Generally, extra virgin or unrefined oils are the least processed and pack the most benefits. Olive oil vs. Coconut Oil: 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. Olive, coconut, canola, and vegetable oils each provide the same number of calories per tablespoon. 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 … The primary constituent of saturated fat is lauric acid. Your overall fat intake should stay around 20 to 30 percent of your total calories. Coconut oil contains medium-chain triglycerides (MCTs), a type of saturated fat that could potentially be linked to lower cholesterol levels. 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. Although you can use both oils for cooking, there are certain limitations. 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. Privacy Policy, Calories for one, two or more chicken legs. Cleveland Clinic is a non-profit academic medical center. (Reminder: We’re talking about olive oil vs. coconut oil, not people.) Both olive oil and coconut oil have about the same number of calories (120 per tablespoon) and grams of fat (14 per tablespoon). 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. Advertising on our site helps support our mission. 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). Usage. Let us explore the claim that ’Coconut oil is good for you because of those wonderful mono-unsaturated fats’. That said, a 2018 study did find that coconut oil can raise HDL cholesterol when compared with butter and olive oil. 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. Aim to keep your fat intake between 25%-35% of you daily calories, and to prioritize healthy unsaturated fats. calories-info.com creator 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! 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. Tastes better – Using coconut oil as a base can enhance the flavours of several Indian dishes. Saturated fat is not linked with heart health benefits. You’re trying to follow a diet that’s heart-healthy. The one glaring difference is the saturated vs unsaturated fat contents. Overall, it is best to limit your consumption of oils that are high in polyunsaturated fats, even in their unheated form. 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. All oils, including olive and coconut oil, are dense in calories, averaging about 120 calories per tablespoon. You’ll find these in fish, walnuts and flaxseeds. of coconut oil contains 12g of saturated fat, whereas olive oil contains just 1g of it. This is because extra virgin olive oil leads to a greater feeling of fullness. 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? 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 %. Here are the facts on which is healthier: olive oil or coconut oil. As consumers respond to the growing array of oil options, promotion of potential health benefits of different oils has increased. Coconut oil is made up mostly of saturated fatty acids, while olive oil is predominantly monounsaturated fatty acids. Olive oil is … This is because the fats in coconut oil appear to be well absorbed even when lipase activity is low. It’s the kind you also get from eating avocados and nuts. Coconut oil offers similar benefits, but experts recommend that you use it in moderation. CORONAVIRUS: UPDATED VISITOR RESTRICTIONS, INCREASED SAFETY MEASURES + COVID-19 TESTING. See tables below to compare coconut oil with olive oil in details. All oils, including olive and coconut oil, are dense in calories, averaging about 120 calories per tablespoon. Be sure to keep it away from heat, light and air to preserve its quality. 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. With so many options on the grocery store shelf, it can be hard to know what’s best to buy. 01 /6 Coconut oil vs olive oil: ... One teaspoon virgin coconut oil contains: Calories: 120. 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 %. Some argue that saturated fat has also been shown to raise HDL (good) cholesterol, which maintains the right ratio of cholesterol levels. In fact, studies show that it may contribute to an increase in LD cholesterol, which ups your risk for heart disease. Both coconut oil and olive oil contain nutrients in differing amounts. 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