KETO VERDICTYES
Coconut oil is keto-friendly: zero net carbs and a high proportion of medium-chain–like fats (notably lauric acid). Great for cooking or blending into drinks to raise fat without carbs.
Is Coconut Oil Keto?
Cooking Oils
Coconut oil is keto-friendly: zero net carbs and a high proportion of medium-chain–like fats (notably lauric acid). Great for cooking or blending into drinks to raise fat without carbs.
- Net carbs (100g)0g
- Protein (100g)0g
- Fat (100g)100g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
0g
Fat
100g
Calories
884
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Zero net carbs: pure fat adds energy without impacting ketosis
- Contains medium-chain–like fats (incl. lauric acid) that are efficiently metabolized
- Easy way to hit fat targets and increase satiety in meals or beverages
- Stable for cooking and baking; compatible with many keto recipes
- Versatile: use for sautéing, curries, bulletproof-style coffee, and fat bombs
HEALTH BENEFITS
- Lauric acid may offer antimicrobial support
- Rapidly metabolized fats can provide steady energy on keto
- May help with appetite control when used to replace refined carbs
- Adds palatability to low-carb vegetables and lean proteins
- Virgin varieties contain aromatic compounds and small amounts of polyphenols
- Can support skin barrier when used topically (non-dietary use)
PREPARATION SUGGESTIONS
BULLETPROOF COFFEE
Blend hot coffee with 1 tbsp coconut oil and a pat of butter or ghee; add a splash of heavy-cream if desired. Blend to emulsify for a creamy texture.
COOKING STAPLE
Sauté veggies and proteins at medium heat; ideal for curry bases, stir-fries, and roasted cauliflower-rice.
BAKING BASE
Swap for butter in keto bakes (melted/cooled). Works well in cookies, bars, and pie crusts.
FAT BOMBS
Mix softened coconut oil with cocoa powder and sweetener; chill in molds for quick chocolate bites.
SMOOTHIE BOOST
Blend into smoothies with almond-milk-unsweetened, avocado, and protein powder; blend well to avoid oil separation.
OIL PULLING
Swish 1 tbsp in the mouth for 10–15 minutes and spit (non-dietary practice some people use for oral hygiene).