Is coconut oil more fattening than olive oil? An in-depth comparison

November 21, 2025 •

4 min read

A single tablespoon of oil contains approximately 120 calories, making both olive oil and coconut oil equally calorie-dense. However, the real story behind which oil is more fattening and potentially detrimental to health lies in the type of fat they contain, not the calorie count alone.

Quick Summary

This nutritional breakdown compares coconut oil and olive oil, revealing that while calorie counts are similar, olive oil's healthy fat profile is superior for weight and heart health.

Key Points

Similar Calories, Different Health Effects: Both coconut and olive oil have roughly 120 calories per tablespoon, but their distinct fat profiles lead to very different health outcomes.
Coconut Oil is High in Saturated Fat: Coconut oil is 80–90% saturated fat, which raises LDL ("bad") cholesterol and may increase the risk of heart disease.
Olive Oil is Rich in Monounsaturated Fat: Olive oil is predominantly monounsaturated fat, which is linked to lower LDL cholesterol and better heart health.
Weight Management Benefits Olive Oil: Studies have found that olive oil consumption is associated with less weight gain over time, whereas other saturated fats are not.
Fat Quality Matters More: Focusing on the type of fat (unsaturated vs. saturated) rather than just the calorie count is the key to making a healthier choice for weight management and overall wellness.
Extra Virgin Olive Oil Offers Antioxidants: The least-processed forms of olive oil, like EVOO, contain beneficial antioxidants and polyphenols not found in coconut oil.
Official Health Guidelines Favor Unsaturated Fats: Health organizations recommend replacing saturated fats like coconut oil with healthier unsaturated fats found in olive oil.

Comparing the Calorie and Fat Content of Oils

At a basic level, all fats contain the same amount of energy per gram, which is why a tablespoon of olive oil contains almost the same number of calories as a tablespoon of coconut oil. The crucial distinction, therefore, is not a simple calorie-counting exercise but an analysis of the fat composition, specifically the proportion of saturated versus unsaturated fats. This difference has a profound impact on metabolic health, cholesterol levels, and overall weight management.

Coconut Oil: A High-Saturated Fat Source

Coconut oil is primarily composed of saturated fat, with around 80–90% of its fat content being saturated. This high saturated fat profile is why coconut oil remains solid at room temperature. The main saturated fatty acid in coconut oil is lauric acid, which, despite being a medium-chain triglyceride (MCT), acts more like a long-chain fatty acid in the body. This means it can raise low-density lipoprotein (LDL), or "bad" cholesterol, which is a major risk factor for cardiovascular disease. While some studies suggest coconut oil can also raise high-density lipoprotein (HDL), or "good" cholesterol, this effect is often outweighed by the increase in LDL.

Some of the health claims attributed to coconut oil, such as its fat-burning potential, are actually based on studies using pure MCT oil, a special formulation not equivalent to commercial coconut oil. Therefore, relying on coconut oil for weight loss is misleading and not supported by strong evidence. From a weight management perspective, consuming large amounts of a calorically-dense oil with a fat profile known to raise cholesterol is not a prudent strategy.

Olive Oil: A Monounsaturated Fat Powerhouse

In stark contrast, olive oil is a liquid at room temperature because it is rich in unsaturated fats. Extra virgin olive oil is particularly prized for its high content of monounsaturated fatty acids (MUFAs), making up about 75% of its total fat. MUFAs are considered heart-healthy and are a cornerstone of the Mediterranean diet.

Benefits of Olive Oil's Monounsaturated Fats

Lowers 'Bad' Cholesterol: Substituting saturated fats with monounsaturated fats helps lower LDL cholesterol levels.
Supports Heart Health: The anti-inflammatory and antioxidant properties of olive oil, especially extra virgin varieties, help protect against chronic diseases.
Aids Weight Management: Recent studies have shown that consuming olive oil is linked to less weight gain over time, challenging the notion that its calorie density automatically leads to obesity. In fact, replacing fats like butter or margarine with olive oil has been shown to reduce long-term weight gain.
Rich in Antioxidants: Extra virgin olive oil contains a wealth of beneficial antioxidants and polyphenols, many of which are lost in the refining process of other oils.

Comparison Table: Coconut Oil vs. Olive Oil


Feature	Coconut Oil	Olive Oil
Calories (per tbsp)	~120	~120
Primary Fat Type	Saturated (80-90%)	Monounsaturated (75%)
LDL ("Bad") Cholesterol Impact	Increases LDL levels	Lowers LDL levels
HDL ("Good") Cholesterol Impact	Increases HDL, but often alongside higher LDL	Can increase HDL levels
Heart Health Risk	May increase risk of heart disease	Reduces risk of heart disease
Key Nutrients	Mostly fat, trace amounts of vitamins	Rich in antioxidants and Vitamin E
Best For Weight Management	Not recommended due to high saturated fat	Associated with less weight gain

The Takeaway for Your Diet

While both oils are calorie-dense and should be consumed in moderation, the nutritional evidence clearly favors olive oil, particularly extra virgin olive oil, for its benefits to heart health and weight management. The quality of fat, not just the quantity, is the deciding factor. The high saturated fat content in coconut oil, especially compared to other vegetable oils, makes it a less healthy choice for regular consumption. While small amounts of coconut oil can be used for flavour, shifting your fat intake toward unsaturated sources like olive oil is a far better choice for your overall well-being. This conclusion is echoed by leading health authorities like the American Heart Association.

Harvard Health Publishing: Is there a place for coconut oil in a healthy diet?

Conclusion: Quality Over Quantity of Fat

Ultimately, the question of "Is coconut oil more fattening than olive oil?" is misleading because their calorie counts are nearly identical. A better question addresses which is healthier. Based on extensive research and expert consensus, olive oil is the superior choice for metabolic and heart health due to its high monounsaturated fat content. The high saturated fat in coconut oil raises concerns about cardiovascular disease risk, making it a fat to be used sparingly within dietary guidelines. For those focused on long-term weight management and overall health, prioritizing olive oil over coconut oil for daily use is the most evidence-backed strategy.

Frequently Asked Questions

No, both oils contain nearly identical calorie counts per tablespoon. However, studies suggest that consuming olive oil is associated with less weight gain over time compared to other fats, making it a better choice for weight management.

Olive oil is overwhelmingly considered better for heart health. Its high content of monounsaturated fats helps lower harmful LDL cholesterol, while coconut oil's high saturated fat content can raise it.

Yes, all dietary fats are calorie-dense, providing roughly 9 calories per gram. This is why a tablespoon of nearly any oil, including coconut and olive, contains around 120 calories.

While some research indicates that coconut oil can raise HDL ("good") cholesterol, it also raises LDL ("bad") cholesterol to a greater extent. Most experts believe the increase in LDL outweighs the potential HDL benefit.

Yes, but it should be used sparingly due to its high saturated fat content and ideally within the context of an overall healthy diet. Use it for flavour when appropriate, but choose unsaturated oils like olive oil for regular cooking.

Many claims about coconut oil are based on early studies or those using pure medium-chain triglycerides (MCTs), which differ significantly from the fatty acids in standard coconut oil. Much of the promotion lacks strong scientific evidence from large human studies.

Refined coconut oil has a higher smoke point than extra virgin olive oil, making it more suitable for high-heat cooking like deep-frying. However, olive oil is excellent for most day-to-day cooking, including sautéing and roasting.