Saturated fat is not linked with heart health benefits. Coconut oil and olive oil contain different types of fat, so their benefits vary slightly. Generally, extra virgin or unrefined oils are the least processed and pack the most benefits. You’re trying to follow a diet that’s heart-healthy. 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. Saturated fatty acids: 13 grams . 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. 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. 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. Why olive oil is good for you. Nutritionally, olive oil is much better than coconut oil. Cooking with olive oil gives you nutritive value and great taste. At first glance, you can see that in coconut oil is just a little more calories than in olive oil. is monounsaturated fat, most of it in the form of oleic acid. The most amount of fat present in olive oil comes from monounsaturated fatty acids, which, as … Both coconut oil and olive oil contain nutrients in differing amounts. In coconut oil is less fats than in olive oil. “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. Learn the differences between these two popular cooking oils. Going by calories, both olive oil and coconut oil offer same amount of calorie. CORONAVIRUS: UPDATED VISITOR RESTRICTIONS, INCREASED SAFETY MEASURES + COVID-19 TESTING. This does not mean, however, that these food products included in this calorie chart are unhealthy. Here’s Why We All Need to Practice Vaccine Patience. Before you decide, lets look in detail at the benefits and cons of coconut oil vs. olive oil. Coconut oil also comes in refined and unrefined varieties. 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? With a quick look at the nutrition label, you might think that these two kinds of oils are very similar. All oils, including olive and coconut oil, are dense in calories, averaging about 120 calories per tablespoon. 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. 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. Usage. Some argue that saturated fat has also been shown to raise HDL (good) cholesterol, which maintains the right ratio of cholesterol levels. All Rights Reserved. More research is needed. There are two types of unsaturated fat: monounsaturated and polyunsaturated. Cleveland Clinic is a non-profit academic medical center. Coconut oil is made up mostly of saturated fatty acids, while olive oil is predominantly monounsaturated fatty acids. Our dietitian explains the differences and why olive oil comes out on top. Keep in mind you must use whichever you choose in place of other fats, not in addition. All oils, including olive and coconut oil, are dense in calories, averaging about 120 calories per tablespoon. Olive oil is high in monosaturated fat, shown through extensive research to benefit heart health. The one glaring difference is the saturated vs unsaturated fat contents. We do not endorse non-Cleveland Clinic products or services. Sometimes the li… Coconut oil may help you lose more weight, but olive oil is much better for your heart — a decision you have to make. 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 %. Other than that, there is no other difference. Advertising on our site helps support our mission. Fitness, health and wellness tips sent to you weekly. But you’re not sure what the best choice is when it comes to cooking oils. 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. Privacy Policy, Calories for one, two or more chicken legs. 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. 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 … Coconut oil or olive oil - where is more calories? It’s perfectly suitable for cooking at low-heat as well as high-heat. Calories from oils and fats, as the category name states, are usually all from fat rather than carbohydrates or protein. Overall, it is best to limit your consumption of oils that are high in polyunsaturated fats, even in their unheated form. Let us explore the claim that ’Coconut oil is good for you because of those wonderful mono-unsaturated fats’. Aim to keep your fat intake between 25%-35% of you daily calories, and to prioritize healthy unsaturated fats. You might have read that olive oil and coconut oil are good for your heart health. Case in point, tablespoon of olive oil (11 g) has about 97 calories. (Neither oil extraction process involves the use of potentially harmful chemicals.) Olive oil provides important vitamins and … Although you can use both oils for cooking, there are certain limitations. 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). This is because the fats in coconut oil appear to be well absorbed even when lipase activity is low. Cleveland Clinic © 1995-2021. Policy. In this case difference is about 1 %. 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. 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. 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. (Reminder: We’re talking about olive oil vs. coconut oil, not people.) 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). 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