Here are the approximate nutritional values for raw coconut per 100 grams.
- Calories: 354 kcal
- Carbohydrates: 15 g (9 g of dietary fiber and 6 g of sugars)
- Proteins: 3 g
- Fats: 33 g (mainly saturated)
- Vitamins and Minerals: Small amounts of vitamin C, folate, potassium, manganese, and copper
Coconut Oil Nutrition
Here are the approximate nutritional values for 100 grams of coconut oil.
- Calories: 884 kcal
- Fats: 100 g (saturated fats, including MCTs like lauric acid, capric acid, and caprylic acid)
- Vitamins and Minerals: Negligible amounts
Does Coconut Oil Break Ketosis?
No, coconut oil does not break ketosis, and it is even recommended for people following a Ketogenic diet. Consuming fats, especially medium-chain triglycerides (MCTs) found in coconut oil, can boost ketosis.
The kind of fats found in coconut oil can be easily converted into ketones, which are molecules the body uses for energy when glucose (from carbohydrates) is limited.
Ketones are a primary fuel source during ketosis. MCTs, such as lauric acid, capric acid, and caprylic acid found in coconut oil, are quickly absorbed by the liver, where they are converted into ketones.
Therefore, using coconut oil in a Ketogenic diet can support the diet's goals by providing a quick source of energy in the form of ketones. However, use coconut oil in moderation, as it is high in calories.
Learn More: Can I Use Turmeric on a Carnivore Diet? Is It Healthy?
How Much Coconut Oil Per Day for Ketosis?
It’s no secret that different bodies react differently to dietary changes, and we can’t set a rule for everyone. The amount of daily coconut oil depends on your body composition, metabolism, goals, needs, and the specific diet you’re on.
As mentioned above, coconut oil is not allowed on a strict Carnivore diet, but other low-carb diets like Keto include it. Just remember that coconut oil is calorie-dense, so pay attention to your total daily calorie intake.
You can also consult a healthcare professional or dietitian to see if you can include coconut oil in your diet and decide on the possible amount your body needs for ketosis.
Although we cannot consume coconut oil on a Carnivore diet’s strict version, less strict variations and other low-carb diets like Keto welcome it.
The amount of coconut oil you can use on these diets depends on your health and personal parameters. Although coconut oil is a healthy food, it’s not in line with the rules of a Carnivore diet that excludes all plant-based products.