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