Virgin coconut oil is a fat derived from fresh coconuts. It is different from refined versions in that the oil is extracted without the use of hydrogenated fats, which can be harmful to the cardiovascular system. Virgin coconut oil is generally healthier for cooking than other refined versions, although it is still high in some unhealthy types of fat.
Serving and Calories
A serving of a typical brand of virgin coconut oil is 1 tablespoon and contains 120 calories, all of which come from fat. One serving of coconut oil accounts for about 6 percent of the daily value in a 2,000-calorie diet. Calories are an indication of the amount of energy that a particular food contributes to the body. Most adults need 1,800 to 2,200 calories a day, but your caloric needs may be different. You can estimate your daily caloric needs with an online calorie calculator.
Total Fat
One serving of virgin coconut oil contains 14 g of fat, about 22 percent of the recommended daily value for fat. Fat should account for about 20 to 35 percent of your total calories. The body needs fat to protect organs, store vitamins, produce hormones and supply energy, and for a variety of other vital functions. If you exercise vigorously each day, your daily fat needs may be higher.
Saturated Fat
The majority of the fat in virgin coconut oil is saturated. One serving contains about 12.5 g of saturated fat--more than 60 percent of the recommended daily value. Saturated fat can increase your blood cholesterol, which could lead to atherosclerosis and cardiovascular disease. The American Heart Association suggests restricting your saturated fat intake to less than 7 percent of your total daily calories.
Unsaturated Fat
A serving of virgin coconut oil contains about 1.5 g of unsaturated fat. Unsaturated fats can help lower cholesterol and reduce the risk of cardiovascular disease. With respect to fat intake, you should try to consume primarily unsaturated fats, although a healthy diet should include only moderate fat intake. Fat contains more than twice the calories of carbohydrates or protein, so fatty foods can make it difficult to keep caloric intake under control.
Vitamin and Minerals
Many of the natural vitamins and minerals in coconuts are lost during the oil manufacturing process. Virgin coconut oil contributes a small dose of iron, which assists with blood health, and also contains traces of vitamin E, which helps protect cells from free radicals, and vitamin K, which assists with bone and tissue health.
Member Comments