Coconut oil
Checked by us One serving: 10 g · 89 kcal
Little of the nutrients we score, per serving.
Go easy: mineral oil aromatic hydrocarbons (MOAH) can add up. A lot per serving: saturated and trans fat.
Good for
How we counted this
What one serving (10 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
No nutrient we score reaches even a little in one serving.
22 more nutrients at a little or less
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
1.9 mg in one serving: under 1% of the 1,600 mg a day men need, under 1% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.01 mg in one serving: under 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0.06 µg in one serving: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Iron
Carries oxygen in your blood.
Learn more
0.01 mg in one serving: under 1% of the 8 mg a day men need, under 1% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Zinc
Your immune system and healing wounds depend on it.
Learn more
0 mg in one serving: under 1% of the 11 mg a day men need, under 1% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
0.1 mg in one serving: under 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
0.03 mg in one serving: under 1% of the 550 mg a day men need, under 1% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
0 µg in one serving: under 1% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Almost none
Magnesium
Your muscles and nerves need it to work.
Learn more
0 mg in one serving: under 1% of the 400 mg a day men need, under 1% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- Almost none
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0 mg in one serving: under 1% of the 16 mg a day men need, under 1% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- Almost none
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
0 mg in one serving: under 1% of the 3,400 mg a day men need, under 1% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- Almost none
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
0 g in one serving: under 1% of the 56 g a day men need, under 1% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0 mg in one serving: under 1% of the 1.3 mg a day men need, under 1% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0 µg in one serving: under 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0 mg in one serving: under 1% of the 1.2 mg a day men need, under 1% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0 mg in one serving: under 1% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Learn more
+11–158% a serving a day adds to an average adult’s intake from all food
That share is for one serving, 10 g, every day. Eaten once a week instead, the same serving adds a seventh as much: 1.5–23%, not 11–158%.
No amount of mineral oil aromatic hydrocarbons (MOAH) is proven harmless, so we compare with what people already take in instead of counting to a limit. We flag a food only when a daily serving would double that average.
“Go easy” here because agencies’ estimates of what an average adult takes in differ, and against the lowest of them a serving a day can double it.
One serving carries 44.3 µg (hydrocarbures aromatiques d’huiles minérales)
How we got this
The dataset’s rating: Go easy: can double average intake
May exceed: EFSA's 2023 surrogate reference point for genotoxic 3+ ring mineral oil aromatics (MOAH) is a benchmark dose lower limit (BMDL10) of 0.49 mg/kg body weight/day, with a margin of 10,000 or more as low concern, and there is no safe level, so no grams figure. Coconut oil averages 4.43 mg/kg total MOAH (EFSA, 248 samples, 40% non-detects; the middle of 3.69 and 5.17), so a 10.0 g serving carries 44.3 µg (0.00063 mg/kg body weight/day): a margin of 7,743 if 10% is 3+ ring, 77,427 if 1%. Against EFSA's mean adult exposure (0.0004–0.001 lower bound to 0.003–0.006 upper bound mg/kg body weight/day) the serving adds about 11% to 158%, so at the low end it more than doubles intake and at the high end it does not.
You’d need about 15 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 6.08 µg (3-MCPD equivalents)
How we got this
A serving a day adds 12–43% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 39–50% of the limit.
The highest average adult intake we found already takes up about 35% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 230 g a day would reach the limit.
Why this rating: Eating it daily comes to 10 g a day, which stays within the 150 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2018 group tolerable daily intake for 3-MCPD and its fatty acid esters is 2 µg/kg body weight/day, 140 µg/day for 70 kg. EU coconut oil averages 608 µg/kg (EFSA 2016, 204 results, middle bound), so about 230 g a day eaten alone would reach it. One 10.0 g serving carries 6.08 µg, 4.3% of the limit, and adds 12.4–43.4% to the average adult's intake of 0.2–0.7 µg/kg body weight/day (14–49 µg/day), shown, not subtracted.
1 other measurement of this food, same verdict
You’d need about 28 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 3.24 µg (3-MCPD equivalents)
How we got this
A serving a day adds 6.6–23% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 37–43% of the limit.
The highest average adult intake we found already takes up about 35% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 430 g a day would reach the limit.
Why this rating: Eating it daily comes to 10 g a day, which stays within the 280 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: same limit as the EFSA row (140 µg/day for 70 kg), shown beside it. Health Canada's pilot found a mean of 324 ng/g of 3-MCPD in one refined coconut oil brand (315 in 2011, 333 in 2013), only two analyses of one product, so about 432 g a day eaten alone would reach the limit. One 10.0 g serving carries 3.24 µg, 2.3% of the limit, and adds 6.6–23.1% to average intake. Unrefined (virgin) coconut oils had no detectable 3-MCPD.
You’d need about 3 servings a day, every day, of this food alone to double the glycidyl esters (glycidol) an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 23–34% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 4.76 µg (glycidol equivalents)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: glycidyl esters are genotoxic with no safe level, so there is no grams figure; EFSA's 2016 T25 is 10.2 mg/kg body weight/day and a margin of exposure of 25,000 or more is low concern. EU coconut oil averages 476 µg/kg as glycidol (EFSA, 184 results, middle bound), so a 10.0 g serving carries 4.76 µg (0.068 µg/kg body weight/day), a margin of 150,000 on its own. It adds 23–34% to EFSA's mean adult intake of 0.2–0.3 µg/kg body weight/day, under doubling at both ends.
1 other measurement of this food, same verdict
You’d need about 2 servings a day, every day, of this food alone to double the glycidyl esters (glycidol) an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 55–82% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 11.5 µg (glycidol equivalents)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: glycidyl esters are genotoxic with no safe level, so there is no grams figure; a margin of exposure of 25,000 or more is low concern (EFSA 2016 T25 10.2 mg/kg body weight/day). Health Canada's pilot of one refined brand (two analyses, 1,000 and 1,290 ng/g, mean 1,145 ng/g as glycidol), shown beside the EFSA figure, gives 11.45 µg in a 10.0 g serving (0.164 µg/kg body weight/day), a margin of 62,358 on its own. That adds 55% to 82% to EFSA's mean adult intake of 0.2–0.3 µg/kg body weight/day, under doubling at both ends. It is two analyses of one product, 2.4 times EFSA's EU mean.
Worth knowing
No limit applies, so none is rated.
Sodium and saturated fat
One 10 g serving, as a share of the label’s daily value: sodium 0 mg (0%) · saturated and trans fat 8.3 g (41%)
Learn more
We name one of these whenever a serving gives 20% or more of its daily value on Health Canada’s Table of Daily Values (sodium 2,300 mg, saturated and trans fat together 20 g), the same 20% that reads “a lot” under Good for. The same rule applies to every food. Daily values are what labels count against, not limits.
Source: Health Canada, Table of Daily Values (nutrition labelling)
Sugar
0 g of sugar in a 10 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 2
Noted for context, or not measured in this food yet.
Context (EFSA 2023: no-observed-adverse-effect level (NOAEL) 236 mg/kg body weight/day; 'present dietary exposure to mineral oil saturated hydrocarbons (MOSH) does not raise concern'). One 10.0 g serving 0.264 mg = 0.0038 mg/kg body weight/day; margin against the NOAEL 62,623. No cap.
Context (WHO: under 1% of energy, 2.22 g on 2,000 kcal): 0.003 g is 0.1% of it.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 10 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
More nutrients per serving, counted together
The other butters, oils and dressings we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Canola oil- More omega-3: ALA (914 mg vs 1.9 mg)
- More vitamin E (1.73 mg vs 0.01 mg)
- Soybean oil
- More omega-3: ALA (679 mg vs 1.9 mg)
- More vitamin K1 (18.4 µg vs 0.06 µg)
- Corn oilMore vitamin E (2.26 mg vs 0.01 mg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Canola oil
- More omega-3: ALA (914 mg vs 1.9 mg)
- More vitamin E (1.73 mg vs 0.01 mg)
- Soybean oil
- More omega-3: ALA (679 mg vs 1.9 mg)
- More vitamin K1 (18.4 µg vs 0.06 µg)
- Corn oilMore vitamin E (2.26 mg vs 0.01 mg)
None of the 4 other butters, oils and dressings we could compare gives clearly more protein, and more calories, per 100 g.
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Oil, coconut
How the serving was set: 10 g (Health Canada TRA H.1: butter, margarine, shortening, lard, solid coconut oil, 10 g; liquid coconut oil is 10 mL under H.2, about 9.2 g)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.019 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Calcium | 1 mg | 0.1 mg | 0.11 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| 1 mg | 0.1 mg | 0.11 mg | copy of USDA · not used | Canadian Nutrient File 2026 #420 | C | |
| Carbohydrate | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Choline | 0.3 mg | 0.03 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Energy | 892 kcal | 89.2 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Fat | 99.06 g | 9.91 g | 11.11 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Fatty acids, total saturated | 82.475 g | 8.25 g | 9.25 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Fibre | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Folate | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Iron | 0.05 mg | 0.01 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Magnesium | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Niacin (B3, niacin equivalents) | 0 mg | 0 mg | 0 mg | listed used | Canadian Nutrient File 2026 #420 | C |
| Phosphorus | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Potassium | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Protein | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Riboflavin (B2) | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Selenium | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Sodium | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Sugars | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Thiamin (B1) | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Vitamin A | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Vitamin B6 | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Vitamin C | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Vitamin E | 0.11 mg | 0.01 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Vitamin K1 | 0.6 µg | 0.06 µg | 0.07 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Water | 0.03 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Zinc | 0.02 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Copper | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Ash | 0.03 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Energy | 3,730 kj | 373 kj | 418.16 kj | listed used | US food database (USDA SR Legacy) #171412 | C |
| Vitamin A, IU | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #171412 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #171412 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Tocopherol, beta | 0.6 mg | 0.06 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Tocopherol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Tocopherol, delta | 0.18 mg | 0.02 mg | 0.02 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Tocotrienol, alpha | 2.17 mg | 0.22 mg | 0.24 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Tocotrienol, beta | 0.13 mg | 0.01 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Tocotrienol, gamma | 0.36 mg | 0.04 mg | 0.04 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Tocotrienol, delta | 0.25 mg | 0.03 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Folate, food | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Folate, DFE | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Tryptophan | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Threonine | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Isoleucine | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Leucine | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Lysine | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Methionine | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Cystine | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Phenylalanine | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Tyrosine | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Valine | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Arginine | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Histidine | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Alanine | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Aspartic acid | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Glutamic acid | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Glycine | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Proline | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Serine | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Fatty acids, total trans | 0.028 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| SFA 4:0 | 0.009 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| SFA 6:0 | 0.477 g | 0.05 g | 0.05 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| SFA 8:0 | 6.802 g | 0.68 g | 0.76 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| SFA 10:0 | 5.39 g | 0.54 g | 0.6 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| SFA 12:0 | 41.84 g | 4.18 g | 4.69 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| SFA 14:0 | 16.653 g | 1.67 g | 1.87 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| SFA 16:0 | 8.636 g | 0.86 g | 0.97 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| SFA 18:0 | 2.516 g | 0.25 g | 0.28 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| SFA 20:0 | 0.076 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| MUFA 18:1 | 6.274 g | 0.63 g | 0.7 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| PUFA 18:2 | 1.683 g | 0.17 g | 0.19 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| PUFA 18:3 | 0.019 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| SFA 22:0 | 0.019 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| MUFA 16:1 | 0.016 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| MUFA 20:1 | 0.041 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Phytosterols | 86 mg | 8.6 mg | 9.64 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Fatty acids, total monounsaturated | 6.332 g | 0.63 g | 0.71 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Fatty acids, total polyunsaturated | 1.702 g | 0.17 g | 0.19 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| SFA 15:0 | 0.015 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| SFA 17:0 | 0.009 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| SFA 24:0 | 0.031 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| TFA 16:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| TFA 18:1 t | 0.021 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| TFA 22:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| TFA 18:2 t not further defined | 0.007 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| PUFA 18:2 CLAs | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| MUFA 24:1 c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| MUFA 16:1 c | 0.016 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| MUFA 18:1 c | 6.253 g | 0.63 g | 0.7 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| PUFA 18:2 n-6 c,c | 1.676 g | 0.17 g | 0.19 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| MUFA 22:1 c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| MUFA 17:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| PUFA 20:3 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Fatty acids, total trans-monoenoic | 0.021 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Fatty acids, total trans-polyenoic | 0.007 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.019 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| PUFA 20:3 n-3 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| PUFA 20:3 n-6 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| PUFA 18:3i | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| PUFA 22:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171412 | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Manganese | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Niacin (B3, preformed) | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Pantothenic acid (B5) | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171412 | C |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171412 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Glycidyl esters (glycidol) · Nothing to watch: doesn’t double average intake · No cap: glycidyl esters are genotoxic with no safe level, so there is no grams figure; EFSA's 2016 T25 is 10.2 mg/kg body weight/day and a margin of exposure of 25,000 or more is low concern. EU coconut oil averages 476 µg/kg as glycidol (EFSA, 184 results, middle bound), so a 10.0 g serving carries 4.76 µg (0.068 µg/kg body weight/day), a margin of 150,000 on its own. It adds 23–34% to EFSA's mean adult intake of 0.2–0.3 µg/kg body weight/day, under doubling at both ends. · DOI 10.2903/j.efsa.2016.4426 · A
- Glycidyl esters (glycidol) · Nothing to watch: doesn’t double average intake · No cap: glycidyl esters are genotoxic with no safe level, so there is no grams figure; a margin of exposure of 25,000 or more is low concern (EFSA 2016 T25 10.2 mg/kg body weight/day). Health Canada's pilot of one refined brand (two analyses, 1,000 and 1,290 ng/g, mean 1,145 ng/g as glycidol), shown beside the EFSA figure, gives 11.45 µg in a 10.0 g serving (0.164 µg/kg body weight/day), a margin of 62,358 on its own. That adds 55% to 82% to EFSA's mean adult intake of 0.2–0.3 µg/kg body weight/day, under doubling at both ends. It is two analyses of one product, 2.4 times EFSA's EU mean. · DOI 10.1016/j.jfca.2014.09.002 · B
- 3-MCPD and its esters · Nothing to watch: under the limit · No cap: EFSA's 2018 group tolerable daily intake for 3-MCPD and its fatty acid esters is 2 µg/kg body weight/day, 140 µg/day for 70 kg. EU coconut oil averages 608 µg/kg (EFSA 2016, 204 results, middle bound), so about 230 g a day eaten alone would reach it. One 10.0 g serving carries 6.08 µg, 4.3% of the limit, and adds 12.4–43.4% to the average adult's intake of 0.2–0.7 µg/kg body weight/day (14–49 µg/day), shown, not subtracted. · DOI 10.2903/j.efsa.2016.4426 · A
- 3-MCPD and its esters · Nothing to watch: under the limit · No cap: same limit as the EFSA row (140 µg/day for 70 kg), shown beside it. Health Canada's pilot found a mean of 324 ng/g of 3-MCPD in one refined coconut oil brand (315 in 2011, 333 in 2013), only two analyses of one product, so about 432 g a day eaten alone would reach the limit. One 10.0 g serving carries 3.24 µg, 2.3% of the limit, and adds 6.6–23.1% to average intake. Unrefined (virgin) coconut oils had no detectable 3-MCPD. · DOI 10.1016/j.jfca.2014.09.002 · B
- Mineral oil aromatic hydrocarbons (MOAH) · Go easy: can double average intake · May exceed: EFSA's 2023 surrogate reference point for genotoxic 3+ ring mineral oil aromatics (MOAH) is a benchmark dose lower limit (BMDL10) of 0.49 mg/kg body weight/day, with a margin of 10,000 or more as low concern, and there is no safe level, so no grams figure. Coconut oil averages 4.43 mg/kg total MOAH (EFSA, 248 samples, 40% non-detects; the middle of 3.69 and 5.17), so a 10.0 g serving carries 44.3 µg (0.00063 mg/kg body weight/day): a margin of 7,743 if 10% is 3+ ring, 77,427 if 1%. Against EFSA's mean adult exposure (0.0004–0.001 lower bound to 0.003–0.006 upper bound mg/kg body weight/day) the serving adds about 11% to 158%, so at the low end it more than doubles intake and at the high end it does not. · DOI 10.2903/j.efsa.2023.8215 · B
- Mineral oil saturated hydrocarbons (MOSH) · Context · Context (EFSA 2023: no-observed-adverse-effect level (NOAEL) 236 mg/kg body weight/day; 'present dietary exposure to mineral oil saturated hydrocarbons (MOSH) does not raise concern'). One 10.0 g serving 0.264 mg = 0.0038 mg/kg body weight/day; margin against the NOAEL 62,623. No cap. · DOI 10.2903/j.efsa.2023.8215 · B
- Saturated fat · Context · Context (WHO 2023: under 10% of energy; 22.2 g on 2,000 kcal). One 10.0 g serving 8.25 g = 37% of that allowance; 2.7 servings reach it. LDL effect in trials below. Not scored. · US food database (USDA SR Legacy) · C
- Trans fats · Context · Context (WHO: under 1% of energy, 2.22 g on 2,000 kcal): 0.003 g is 0.1% of it. · US food database (USDA SR Legacy) · C
Sources
- Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Becalski A, Feng S, Lau BP-Y, Zhao T. A pilot survey of 2- and 3-monochloropropanediol and glycidol fatty acid esters in foods on the Canadian market 2011-2013. J Food Compos Anal 2015;37:58-66 (Health Canada) · doi:10.1016/j.jfca.2014.09.002
doi:10.1016/j.jfca.2014.09.002· full text read · Crown copyright; open-science.canada.ca copy - EFSA CONTAM Panel. Risks for human health related to the presence of 3- and 2-monochloropropanediol (MCPD), and their fatty acid esters, and glycidyl fatty acid esters in food. EFSA Journal 2016;14(5):4426 · doi:10.2903/j.efsa.2016.4426
doi:10.2903/j.efsa.2016.4426· abstract only · abstract on a university repository page - EFSA CONTAM Panel. Update of the risk assessment of mineral oil hydrocarbons in food. EFSA J 2023;21(9):e08215 · doi:10.2903/j.efsa.2023.8215 · PMID 37711880
doi:10.2903/j.efsa.2023.8215· full text read · CC BY - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.