Is Coconut Oil Healthier Than Olive Oil?

Short answer: No. Coconut oil is about 82% saturated fat — more than butter — while olive oil has 14%. Calories are the same. Coconut oil is fine for flavor now and then; olive oil is the better everyday fat.

Nutrition side by side

Per 100 g	Coconut Oil	Olive Oil
Calories	892 kcal	884 kcal
Protein	0 g	0 g
Fat	99 g	100 g
incl. saturated	82 g	14 g
Carbohydrates	0 g	0 g
incl. sugars	0 g	0 g
Fiber	0 g	0 g
Salt	0 g	0 g
Omega-3	—	760 mg ALA
Nutri-Score	E	E

Rounded averages from food composition tables (USDA FoodData Central and others) for the foods as eaten; brands and recipes vary.

Which wins, and when

Less saturated fat: Olive oil — 68 g less per 100 g than coconut oil.
More omega-3: Olive oil.

In short: for fewer calories or less saturated fat, look at the “less” lines; for staying full longer, protein and fiber matter most. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.

Portion tips

Coconut Oil: a typical serving (spoon, 10 g) is 89 kcal — about 29 min of easy walking for a 70 kg (154 lb) person.
Olive Oil: a typical serving (spoon, 10 g) is 88 kcal — about 29 min of easy walking.

Portion size usually moves the numbers more than the choice between two similar foods: a heaping serving of the “healthier” one can easily outweigh a modest serving of the other.

Log it and see your day

In Calories Not Count every food gets a Nutri-Score grade, a sugar–salt–fat–fiber traffic light, fair same-calorie swaps and the minutes of movement it costs for your weight and your activities — no scale needed.