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

Coconut oil is a plant-based oil obtained from coconuts. Regardless of coming from a plant, it’s unique high in saturation fats contrasted to many plant oils. As such, there’s good debate and also controversy as to whether it’s healthy for you.

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Some studies imply it may support heart health by enhancing HDL (good) cholesterol levels, while rather have discovered it may increase LDL (bad) cholesterol levels. It’s additionally been linked to weight loss, though this is also a highly contested topic (1, 2).

Due to conflicting research, most experts still recommend limiting her intake of coconut oil. Since of this, you may be confused around how lot to take and how come eat it.

This write-up explains exactly how to include coconut oil right into your diet and also the optimal amount to take.

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How lot coconut oil every day?
Coconut oil have the right to be a nutritious enhancement to her diet and should be cure like any other fat or oil.

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

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

Since one tablespoon (14 grams) the coconut oil equals approximately 117 calories, it’s ideal to limit yourself to around two tablespoons (28 grams) a day. Save in mind the this leaves tiny room for various other saturated fat sources, such as butter or shortening (5).

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

That said, as long as friend moderate your intake of coconut oil, you can definitely enjoy that as part of a healthy diet.


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

There space several ways to encompass this oil into your diet.

Use it because that cooking

Pure coconut oil has actually a smoke allude of approximately 350°F (175°C), making it an ideal for medium-heat cooking and also baking. Extremely refined versions may reach slightly higher temperatures but still room not suitable for cooking beyond 400°F (204°C) (8).

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

Here space several cooking ideas:

Baking: usage it come coat poultry or meat before rubbing with seasonings.

Use it in recipes

Coconut oil have the right to be substituted because that oil or butter in a 1:1 proportion in many recipes.

Be sure to let cold ingredients prefer eggs or milk come to room temperature prior to blending it in, so that mixes in smoothly instead of clumping.

It’s ideal to melt that and add to smoothies, and protein shakes gradually.

Here space a few recipes that usage coconut oil:

Add come coffee or tea

Another way to take this oil is in coffee or tea. Aim because that a little amount — about a teaspoon or two. Below is a quick tea cooking recipes featuring coconut oil.

Cocoa chai tea because that one

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

To do this, to water boiling water end the tea bag and also let the steep for 2–3 minutes. Remove the tea bag, add the continuing to be ingredients and also stir until well mixed.


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

During the chillier months or if stored in the refrigerator, it may become really solid and difficult to scoop out of the container. This have the right to be remedied through whipping it with an electric mixer or in a blender.


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

Coconut oil is a popular yet controversial ingredient. Proponents say that has countless health benefits, while skeptics say the science suggests otherwise.

Regardless, coconut oil is widely provided in many cultural dishes and can be component of a healthy diet. As result of it’s high saturated fat content, it’s best to stick to no much more than two tablespoons (28 grams) a day.

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If you interested in make the efforts coconut oil, it’s ideal used in medium-heat food preparation such together sautéing or baking. It should be stored in ~ room temperature in the cupboard to keep it pliable.