How many calories are in 2 tablespoons of coconut butter?

According to nutritional data, two tablespoons of standard coconut butter contain approximately 210 to 220 calories. This creamy, high-fat spread, made from the pureed flesh of the coconut, is a popular whole-food option for those following specific diets, such as keto or vegan.

Quick Summary

A standard two-tablespoon serving of coconut butter contains around 210-220 calories, primarily from healthy fats. This whole-food spread is a source of medium-chain triglycerides (MCTs), fiber, and other nutrients, making it a satiating and energy-dense addition to various recipes.

Key Points

• Calorie Count: Two tablespoons of coconut butter typically contain between 210 and 220 calories, with most of the energy coming from healthy fats.

• Not Just Fat: Unlike coconut oil, coconut butter includes the fiber, protein, and minerals from the entire coconut meat, making it a more nutritionally complete food.

• Rich in MCTs: Coconut butter is a good source of medium-chain triglycerides (MCTs), which are quickly metabolized by the body for energy.

• Aids Digestion: The high fiber content in coconut butter promotes healthy digestion and provides a feeling of fullness.

• Culinary Versatility: It can be used as a creamy spread, an ingredient in baked goods, a smoothie booster, or to thicken sauces.

• Temperature Matters: Coconut butter's consistency changes with temperature, being solid and firm when cool and soft or liquid when warm.

Calorie Breakdown of 2 Tablespoons of Coconut Butter

While exact calorie counts can vary slightly between brands, a typical two-tablespoon serving of unsweetened coconut butter contains roughly 211 calories. The majority of these calories come from its rich fat content. The fat is composed mainly of saturated fats in the form of medium-chain triglycerides, or MCTs, which are digested differently and used for quick energy.

Nutritional Components

Beyond just calories, 2 tablespoons of coconut butter also offer a range of other nutritional benefits:

• Total Fat: Approximately 18-21 grams, with 16-19 grams being saturated fat.
• Carbohydrates: Around 7-8 grams.
• Dietary Fiber: A significant 4-5 grams, which aids digestion and promotes a feeling of fullness.
• Protein: About 2 grams.
• Minerals: It contains trace minerals like potassium, magnesium, and iron.

The Difference Between Coconut Butter and Coconut Oil

It is easy to confuse coconut butter and coconut oil, but their composition is quite different, leading to distinct nutritional profiles and uses. Understanding this distinction is key to making informed dietary choices.

Comparison Table: Coconut Butter vs. Coconut Oil

Feature	Coconut Butter	Coconut Oil
Composition	Pureed whole coconut meat, including the fiber.	Extracted fat from coconut meat; no fiber.
Calories (per 2 tbsp)	Approx. 210-220 calories, depending on the brand.	Approx. 240 calories (120 per tbsp), purely from fat.
Fiber	High fiber content (4-5g per 2 tbsp).	No fiber.
Nutrients	Contains fiber, protein, vitamins, and minerals.	Concentrated source of MCTs; very few other nutrients.
Texture	Creamy and thick; solidifies below 73°F.	Melts at 76°F; liquid above this temperature.
Best for...	Spreads, baking, smoothies, frostings.	High-heat cooking, frying, dressings, beauty.

Health Benefits of Coconut Butter

• Aids Digestion: The high fiber content is excellent for promoting regular bowel movements and overall gut health.
• Sustained Energy: The MCTs provide a quick and efficient energy source that can help fuel your day.
• Boosts Metabolism: Research indicates that MCTs can be quickly absorbed and utilized by the body, which may support metabolism and fat burning.
• Promotes Satiety: The combination of fiber and fats helps you feel full and satisfied, potentially aiding in weight management.
• Rich in Nutrients: Coconut butter contains essential nutrients that are stripped away in coconut oil, including vitamins and minerals like potassium, magnesium, and iron.

Making and Storing Homemade Coconut Butter

For those who prefer a DIY approach, making your own coconut butter is simple and requires just one ingredient: unsweetened shredded coconut.

Instructions:

1. Process: Add unsweetened shredded coconut to a high-powered food processor.
2. Blend: Blend for about 10-15 minutes, scraping down the sides as needed. The mixture will go through stages: shredded, clumped, and finally, a creamy, liquid consistency as the oils release.
3. Store: Transfer the finished coconut butter into an airtight jar. Store at room temperature for a creamy, spreadable texture. If it hardens, simply place the jar in a bowl of hot water to soften it.

Delicious Ways to Use Coconut Butter

Coconut butter's creamy texture and rich flavor make it a versatile ingredient in the kitchen. Here are some of the best uses:

• Smoothies: Add a spoonful to your morning smoothie for a creamy, nutrient-dense boost.
• Spreads: Spread it on toast, waffles, or pancakes as a dairy-free alternative to butter.
• Baking: Use it in recipes for cookies, muffins, and raw energy bars.
• Desserts: Drizzle melted coconut butter over fruit, or use it to create delicious fudge or fat bombs.
• Curries & Soups: Stir it into curries or soups to add a creamy texture and rich flavor.
• Frosting: Whip it with a mixer and a bit of sweetener for a decadent vegan frosting.

Conclusion

Two tablespoons of coconut butter contain approximately 210-220 calories, making it a calorie-dense food. However, as a whole-food product, it provides a broader range of nutrients than coconut oil, including dietary fiber, protein, and essential minerals. The healthy fats, particularly MCTs, make it a satisfying and metabolism-boosting addition to your diet. When used in moderation, it offers a delicious way to enhance the flavor and nutritional profile of a wide variety of meals and snacks.

Disclaimer: Please consult a healthcare professional or registered dietitian for personalized dietary advice. This article is for informational purposes only.

Frequently Asked Questions

Is coconut butter the same as coconut oil?

No, coconut butter is made from the pureed whole coconut meat, including the fiber, while coconut oil is the extracted fat with the fiber removed.

Can I use coconut butter for high-heat cooking?

Coconut oil is generally better for high-heat cooking and frying. Coconut butter works best as a spread, in baking, or in smoothies, as its fiber can burn at high temperatures.

Is coconut butter good for a ketogenic diet?

Yes, coconut butter is keto-friendly due to its high healthy fat content and low net carbs. It's a great source of satisfying fats for those on a keto diet.

How should I store coconut butter?

Coconut butter should be stored in an airtight jar at room temperature. It will be creamy and soft above 73°F and harden when cool. Refrigeration is not recommended.

How do I soften hardened coconut butter?

To soften hardened coconut butter, place the sealed jar in a bowl of hot water for 5-10 minutes. Stir well once it reaches a creamy consistency.

Does coconut butter have any fiber?

Yes, unlike coconut oil, coconut butter retains the fiber from the coconut meat. A 2-tablespoon serving contains about 4-5 grams of dietary fiber.

What can I use coconut butter for besides spreading on toast?

Coconut butter is incredibly versatile. Use it in smoothies, as a base for frosting, to make fudge, or to add creaminess to curries and soups.