Olive Oil vs Coconut Oil: which is healthier?

Per 100g, Olive Oil has 884 calories, 0g protein, 0g fiber, and 100g fat, while Coconut Oil has 892 calories, 0g protein, 0g fiber, and 100g fat. Olive Oil is the lower-calorie pick, and their protein content is close enough that it rarely tips the decision.

Which has more calories, Olive Oil or Coconut Oil?

Per 100g, Olive Oil has 884 calories and Coconut Oil has 892 calories, a difference of 8 calories. In practical terms, 1 tablespoon (119 calories) of olive oil compares with 1 tablespoon (121 calories) of coconut oil.

Which has more protein, Olive Oil or Coconut Oil?

Olive Oil leads on protein with 0g per 100g; the gap is 0.0g per 100g (Olive Oil 0g vs Coconut Oil 0g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Olive Oil or Coconut Oil?

Olive Oil has 0g of carbs per 100g compared to 0g in Coconut Oil, making Olive Oil the easier fit for low-carb or keto plans. Fiber is 0g vs 0g per 100g, which also affects net carbs.

Can I substitute Olive Oil for Coconut Oil?

Often, yes. Swapping coconut oil for olive oil shifts your meal by about 8 calories and 0.0g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Olive Oil

Coconut Oil

All Comparisons

Olive Oil vs Coconut Oil

Olive Oil

Wins in 1 of 6 categories

Compare Olive Oil and Coconut Oil calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g (USDA data), Olive Oil has 884 calories vs Coconut Oil's 892. Pick Olive Oil for fewer calories.

Sources: Olive Oil (FDC 171413) · Coconut Oil (FDC 171412)

Nutrition Comparison (per 100g)

Nutrient	Olive Oil		Coconut Oil
Calories	884	vs	892
Protein	0g	vs	0g
Carbs	0g	vs	0g
Fat	100g	vs	100g
Fiber	0g	vs	0g
Sodium	0mg	vs	0mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Olive Oil: FDC 171413 · Coconut Oil: FDC 171412.

When to Choose Each

Choose Olive Oil when:

You're cutting calories (884 vs 892 per 100g)
A typical portion is 1 tablespoon (119 calories)

See full Olive Oil nutrition

Choose Coconut Oil when:

A typical portion is 1 tablespoon (121 calories)
Coconut Oil fits the dishes you already cook

See full Coconut Oil nutrition

Frequently Asked Questions

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Last updated: 2026-01-26

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