Coconut Oil

Overview

Coconut oil is a saturated-fat-rich oil high in medium-chain triglycerides (MCTs) used for culinary and ketogenic contexts [1]. Saturated fat intake should remain within dietary upper limits [1].

Within the BRAIN Diet framework, coconut oil is an occasional culinary fat; evidence for brain-specific benefit beyond energy metabolism is limited — overall fat quality and plant-food volume matter more [2].

Key Nutritional Highlights

• High in saturated fat and MCTs (C8/C10 fractions vary by product) [1].
• MCTs provide rapidly oxidised fatty acids; ketogenic contexts only.
• Not a preferred default cooking fat vs olive/avocado oils for cardiometabolic patterns [2].
• Energy-dense; typical use is tablespoons, not 100 g.

Food Context

Synergies

• Part of MCT strategy for brain energy

Preparation

• Use in smoothies, baking, or small portions
• Supports ketone production
• Antimicrobial properties for gut health

Recipes

1 recipe containing this food

Turmeric Lentil Dahl

Turmeric- and ginger-spiced lentil dish rich in fibre, folate, and polyphenols

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	857 kcal	—
Protein	0 g	—
Total fat	100 g	—
Saturated fat	92.9 g	—
Carbohydrates	0 g	—
Fibre	0 g	—

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, COCONUT OIL, FDC ID 2431105, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

4 substances in this food

Capric Triglyceride (Tridecanoin)

Medium-chain triglyceride (C10) providing rapid brain energy via ketone production

Caproic Triglyceride (Tricaproin)

Medium-chain triglyceride (C6) providing rapid brain energy via ketone production

Caprylic Triglyceride (Trioctanoin)

Medium-chain triglyceride (C8) providing rapid brain energy via ketone production

MCT (Medium-Chain Triglycerides)

Medium-chain fatty acids (C8, C10) providing rapid brain energy via ketone production

References

[1] Saturated fat intake should remain within dietary upper limits. Li & Hruby 2015. Saturated Fats Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease

[2] Not a preferred default cooking fat vs olive/avocado oils for cardiometabolic patterns. Schwingshackl & Hoffmann 2014. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies