Is Coconut oil keto?
Keto-friendly 0 g net carbs per one tablespoon (13.6 g) — 0% of a 20 g keto day.
Short answer: Yes. One tablespoon (13.6 g) of coconut oil: 0 g net carbs — 0% of a strict 20 g keto day — with 13.5 g fat and 0 g protein.
Log coconut oil in KetoraFree. Weigh it once and Ketora remembers your portion.
Coconut oil is mostly saturated fat and contains medium-chain triglycerides. It is useful for high-heat cooking but not a magic ketone booster on its own.
How coconut oil fits a keto carb budget
Coconut oil has no meaningful net carbs, so it does not use your carb budget at all — the limit that matters is energy.
Worked example. 13.6 g of coconut oil = 0 g total carbs − 0 g fibre = 0 g net carbs, 13.5 g fat, 0 g protein and 121 kcal.
Buying a packaged or flavoured coconut oil product? Run its label through the net carb calculator — added sugars change the picture quickly.
Nutrition facts
| Nutrient | Per 100 g | Per one tablespoon (13.6 g) |
|---|---|---|
| Calories | 892 kcal | 121 kcal |
| Fat | 99.1 g | 13.5 g |
| Protein | 0 g | 0 g |
| Total carbohydrate | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Net carbs | 0 g | 0 g |
Where the energy comes from:
How to eat coconut oil on keto
- Refined coconut oil has no coconut taste.
Keto recipes with coconut oil
- Egg Roll in a Bowl (Beef and Cabbage Stir-Fry)
- Chocolate Peanut Butter Fat Bombs
- Bulletproof-Style Keto Coffee
Compared with other cooking fats
Coconut oil ranks #2 of 4 cooking fats in our database by net carbs per 100 g (lowest first). Pure fat, no carbs — portion size decides how they affect your energy intake.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Olive oil | 0 g | 0 g |
| Butter | 0.1 g | 0 g |
| Coconut milk (canned, full-fat) | 2.8 g | 1.7 g |
See all cooking fats ranked by net carbs →
Frequently asked questions
How many net carbs are in coconut oil?
Coconut oil has about 0 g of net carbs per 100 g (0 g total carbohydrate minus 0 g fibre), and about 0 g per one tablespoon (13.6 g).
Can you eat coconut oil on keto?
Yes. A typical serving uses 0% of a strict 20 g net-carb day.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.