How much is too much coconut oil a day?

November 22, 2025 •

3 min read

According to the American Heart Association (AHA), saturated fat should be limited to less than 10% of daily calories. This is important for understanding how much is too much coconut oil a day, as it is composed of over 80% saturated fat. While moderation is key, excessive amounts can lead to several health complications, especially related to heart health and weight management.

Quick Summary

This guide covers the daily recommended intake of coconut oil, exploring health benefits and potential risks. It offers a balanced view of its role in a healthy diet, emphasizing moderation and awareness of its high saturated fat content.

Key Points

Daily Limit: Consume no more than 1 to 2 tablespoons of coconut oil daily to stay within recommended saturated fat limits.
High in Saturated Fat: Coconut oil is over 80% saturated fat, which can raise LDL ('bad') cholesterol and increase heart disease risk if consumed excessively.
Healthier Alternatives: For everyday cooking, prioritize oils high in unsaturated fats, such as olive, canola, or avocado oil.
Moderation is Key: Use coconut oil sparingly for flavor or texture, not as a primary fat source.
Start Slow: If new to consuming coconut oil, begin with a small amount (like 1 teaspoon) and increase gradually to avoid digestive upset.
Not a Weight Loss Miracle: Studies often attributed weight loss to MCT oil, not coconut oil, and excess calories can cause weight gain.

Determining the Daily Intake of Coconut Oil

Coconut oil has become a popular superfood, praised for its unique composition of medium-chain triglycerides (MCTs). The reality, however, is more nuanced. While proponents often cite benefits like weight loss and improved cognitive function, many studies used pure MCT oil, not coconut oil, which primarily contains lauric acid. It's crucial to understand the difference and the oil's high saturated fat content to determine a safe daily amount.

The Issue with Saturated Fat

One tablespoon of coconut oil contains almost 13 grams of saturated fat, nearly the entire daily limit suggested by the American Heart Association. Exceeding this limit can significantly increase saturated fat intake, which can increase low-density lipoprotein (LDL) or "bad" cholesterol levels. High LDL cholesterol is a key risk factor for heart disease and stroke, and excessive coconut oil consumption can increase this risk.

Potential Health Risks of Excess Consumption

Beyond cardiovascular risks, too much coconut oil can cause other health issues. High, long-term intake has been associated with metabolic and hormonal disruptions in animal studies. Additionally, a high intake of any fat, including coconut oil, means higher caloric intake, potentially leading to weight gain if not balanced within the overall diet.

Digestive Issues: Consuming too much coconut oil, especially when first introducing it, can cause digestive upset. This can result in nausea, bloating, and diarrhea as the body adapts to the fat content.
High in Calories: With 120 calories per tablespoon, adding excessive coconut oil to the diet can quickly lead to a caloric surplus, which can hinder weight management goals.
Skin Problems: For some, especially those with acne-prone skin, coconut oil is comedogenic, which means it can clog pores and worsen breakouts.

Comparing Coconut Oil to Healthier Options

To understand coconut oil, comparing its nutritional profile and effects to other common cooking oils is helpful. The table below highlights key differences.


Feature	Coconut Oil	Olive Oil	Canola Oil
Saturated Fat Content	Very High (80%+ of fat)	Low (~14% of fat)	Very Low (~7% of fat)
Primary Fat Type	Saturated (mostly Lauric Acid)	Monounsaturated	Monounsaturated & Polyunsaturated
Heart Health Effects	Can raise LDL cholesterol	Can lower LDL cholesterol	Favorable effect on cholesterol
Everyday Use	Use sparingly due to saturated fat	Recommended for daily use	Recommended for daily use
Best For	High-heat cooking, flavor	Lower-heat cooking, dressings	High-heat cooking, versatile

Guidelines for Using Coconut Oil in Moderation

If you enjoy coconut oil, moderation is key. Rather than using it as a primary fat source, consider it an occasional addition. Here are ways to use it sparingly:

Flavor Enhancement: Use a small amount when baking vegan or gluten-free goods for texture and flavor.
Occasional Cooking: Use it for sautéing or stir-frying when its flavor is desired.
In Smoothies: Add a teaspoon to your morning smoothie for a tropical twist, but be mindful of the added calories.
Coffee 'Booster': Some add a small amount to coffee, but remember it adds significant calories.

Conclusion

While coconut oil has unique properties, its high saturated fat content needs caution. Health authorities recommend limiting saturated fat intake. Exceeding 1 to 2 tablespoons per day can push beyond recommended limits, possibly increasing health risks. For daily cooking, healthier options like olive or canola oil, which are rich in unsaturated fats, are generally preferred for better heart health. Use coconut oil sparingly to enjoy its flavor while maintaining a balanced diet. Always seek advice from a healthcare provider or registered dietitian for personalized dietary advice, especially if there are underlying health concerns.

References

American Heart Association: Saturated Fats. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
Harvard Health Publishing: Healthy oils at home and when eating out. https://www.health.harvard.edu/blog/healthy-oils-at-home-and-when-eating-out-202204122724

Frequently Asked Questions

While a spoonful is typically within the recommended moderation guidelines, it is high in saturated fat and calories. It is not a magical 'health food' and should be considered part of your overall fat and calorie intake.

Yes, if consumed in excessive amounts. Coconut oil is very calorie-dense (120 calories per tablespoon), and adding too much to your diet can lead to a caloric surplus and subsequent weight gain.

Excessive intake can lead to elevated LDL (bad) cholesterol, potentially increasing heart disease risk. It may also cause digestive issues like nausea and diarrhea, and contribute to weight gain.

Coconut oil naturally contains MCTs, but pure MCT oil is much more concentrated. Many of the health benefits wrongly attributed to coconut oil, such as enhanced satiety, actually come from studies using pure MCT oil.

Yes, refined coconut oil has a high smoke point (400-450°F) and is suitable for high-heat cooking like sautéing and frying. However, virgin coconut oil has a lower smoke point (350°F) and is better for baking.

For better heart health, opt for oils rich in unsaturated fats, such as extra virgin olive oil, canola oil, or avocado oil. These are lower in saturated fat and offer favorable effects on cholesterol levels.

Coconut oil is a great skin moisturizer and can be applied directly to the skin or hair. However, those with acne-prone skin should avoid using it on the face, as it can clog pores.