scored 9/100
Also known as virgin coconut oil, mct oil
Coconut oil is a plant-based fat extracted from coconut meat, composed primarily of medium-chain triglycerides (MCTs) and saturated fats. It is valued in longevity nutrition for its unique fatty acid profile and potential metabolic effects.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 9.
Less a 3.0 anti-nutrient penalty (very high saturated fat).
Coconut oil originates from the coconut palm (Cocos nucifera), native to tropical regions and now cultivated widely across Southeast Asia, India, and the Pacific. Unlike most dietary oils, coconut oil contains approximately 60% medium-chain triglycerides (MCTs)—particularly lauric acid—which are metabolized differently than long-chain fats. MCTs are absorbed directly into the portal blood and rapidly utilized for energy or ketone production, bypassing lymphatic absorption. While coconut oil is calorie-dense (862 kcal/100g) and 82.5g saturated fat per 100g, emerging evidence suggests MCTs may support metabolic flexibility and cognitive function. However, the saturated fat content warrants moderate consumption, particularly for cardiovascular health. Virgin coconut oil retains phenolic compounds and antioxidants lost in refined versions. For longevity-focused nutrition, coconut oil is best used as a strategic supplement rather than a primary fat source, particularly beneficial during intermittent fasting or ketogenic approaches where MCT utilization is optimized.
Medium-chain triglycerides bypass normal digestion and are rapidly converted by the liver into ketones, which the brain can use as an alternative fuel source, potentially supporting cognitive performance and metabolic adaptation
MCTs trigger faster satiation signals and may increase thermogenesis (calorie burn during digestion) more than long-chain fats, supporting weight management when used strategically
Lauric acid (50% of coconut oil's fatty acid content) is converted to monolaurin in the body, which exhibits antimicrobial and immune-modulating properties
MCTs and medium-chain saturated fats preferentially increase HDL (protective cholesterol) without the same LDL-raising effect as longer-chain saturated fats
MCTs provide rapid energy and ketone production optimal before exercise for sustained performance without glucose; also beneficial during fasting windows for cognitive support without breaking metabolic state
Fasting-compatible
Coconut oil is technically compatible with fasting protocols as MCTs don't significantly trigger insulin response, though some practitioners argue any caloric intake breaks fasting benefits
Per 100 g of the default form. Bars show how much higher or lower coconut oil is than the average across 10 peer foods in this category. Green means a favorable direction; amber means the opposite.
Coconut Oil is classified as a tropical oils (oils & fats). Coconut oil is a plant-based fat extracted from coconut meat, composed primarily of medium-chain triglycerides (MCTs) and saturated fats.
Coconut Oil scores 9/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin E, Vitamin K, Iron. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 14 g serving provides about 0 g of protein (~0% of the 50 g daily value).
Not really. A 14 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
Yes — it fits comfortably in most keto plans. A 14 g serving has about 0.1 g of net carbs (0.1 g total minus 0 g fiber).
Best before a workout. MCTs provide rapid energy and ketone production optimal before exercise for sustained performance without glucose; also beneficial during fasting windows for cognitive support without breaking metabolic state
A typical serving is around 14 g (~121 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating coconut oil alongside several other oils & fats sources.
Coconut Oil pairs nicely with: Pair with turmeric in golden milk because curcumin is fat-soluble and MCTs enhance absorption of this anti-inflammatory compound; Combine with blueberries in smoothies because MCTs support ketone production while anthocyanins from berries provide antioxidant synergy for brain health; Mix with coffee or tea during fasting windows because MCTs provide quick energy without breaking metabolic benefits of intermittent fasting; Use in curry preparations with black pepper because piperine enhances nutrient bioavailability and MCTs aid fat-soluble nutrient absorption.
Very high saturated fat.