Is Coconut oil good for you?
Coconut oil is a fat or oil. It has about 0 g net carbs and 0 g protein per 100 g. Here's how Susta judges it — and why the answer changes with your goal.
Coconut oil: verdict by goal
Family & general wellness
BuyBlood sugar / pre-diabetes
BuyLongevity
LimitWeight loss (with diabetes)
BuyThe details
How to choose: Virgin, cold-pressed, glass jar.
How to use it: Good for medium-high heat and baking.
How to store: Cupboard; solid below ~24°C.
Sensible portion: 1–2 tbsp, daily
See how Coconut oil fits your goal
Susta judges every food for your specific health goal — free, on-device, with the cited evidence behind it.
Open Susta →Explore more foods
Susta gives general wellness information graded by evidence — not medical advice, diagnosis, or treatment, and never medication advice. Verdicts are tuned to a chosen goal and may differ for you. Talk to your clinician about your health.