If you’ve ever wondered how many calories are in coconut butter or whether it’s a healthy choice for your diet, you’re not alone. Coconut butter is a popular superfood spread, often praised for its nutrient-dense profile, healthy fats, and use in keto-friendly recipes. But because it’s also a calorie-dense food, understanding its exact nutrition facts is crucial if you’re tracking weight loss goals, following a balanced diet, or comparing it with other nut butters. In this article, you’ll discover the calories in coconut butter per tablespoon and per 100g, how it compares with peanut butter or almond butter, and whether it fits into a healthy eating plan. By the end, you’ll know not only the numbers but also practical ways to enjoy coconut butter without consuming excess calories.
Coconut Butter Nutrition Overview
Coconut butter differs significantly from coconut oil in both production and nutritional composition. While coconut oil is extracted through pressing or processing coconut meat, coconut butter is made by grinding whole dried coconut flesh until it becomes smooth and spreadable. This means coconut butter retains the coconut's natural fiber, protein, and minerals that are removed during oil extraction.
When it comes to calories, coconut butter is energy-rich, similar to other nut butters. On average, one tablespoon (16g) contains about 105–120 calories. A 100g serving provides roughly 665 calories.
Here’s a quick nutritional breakdown per 1 tablespoon:
| Nutrient | Amount (per 16g tbsp) |
|---|---|
| Calories | 105–120 kcal |
| Fat | 11g (mostly saturated) |
| Carbohydrates | 4g (with ~2g fiber) |
| Protein | 1g |
(Values adapted from USDA and Nutritionix databases)
From experience, I find portion control key-two spoonfuls in a smoothie can double the calories quickly. Coconut butter’s rich taste can be satisfying in small amounts, which helps balance intake.
Research published in Nutrition & Metabolism highlights that the MCT fats found in coconut products may be metabolized differently than long-chain fats, potentially offering faster energy. Still, the calorie density means moderation is essential, especially for weight management.
Why Calorie Information Matters
Coconut butter is high in calories, and understanding this helps you use it strategically in your diet. Many people assume “plant-based” equals “low calorie,” but that’s not the case here-similar to almond or peanut butter, coconut butter is calorie-dense.
For example, peanut butter averages 190 calories per 2 tbsp, while coconut butter is around 210 calories for the same portion. Cashew butter tends to be slightly lower, while almond butter is often higher in protein but similar in calories.
When I first added coconut butter to my diet, I noticed how easy it was to overserve. Spreading a thick layer on toast nearly doubled my calorie intake compared to peanut butter. This is why accurate knowledge matters-not to scare you away, but to empower better choices.
From a nutritional perspective, calories are just one part of the story. Coconut butter also provides healthy fats and fiber that contribute to satiety, making it more filling than pure oils. For athletes or people on a ketogenic diet, these calories can actually be beneficial for sustained energy.
Detailed Coconut Butter Nutrition Facts
Calories in Coconut Butter
A single tablespoon of coconut butter contains approximately 190 calories, while 100 grams provides about 630 calories. To put this in perspective, one tablespoon represents roughly 9-10% of a 2,000-calorie daily diet, making portion awareness important for those monitoring their caloric intake.
For someone following a 2,000-calorie diet, two tablespoons of coconut butter would account for nearly 20% of their daily caloric needs. This high calorie density means a little goes a long way in both flavor and nutritional impact.
Macronutrient Breakdown
Fat Content in Coconut Butter
The fat profile of coconut butter is its most notable nutritional feature. Each tablespoon contains approximately 18 grams of total fat, with about 16 grams being saturated fat. This high saturated fat content includes beneficial MCTs, particularly lauric acid, which comprises about 45-50% of the total fat content.
MCTs are metabolized differently than long-chain fatty acids. The body can convert them directly into energy, making them less likely to be stored as body fat. This characteristic makes coconut butter particularly appealing to those following ketogenic diets, as MCTs can help maintain ketosis and provide readily available energy.
The high fat content also contributes to satiety, helping you feel full longer after consumption. I've personally found that adding a tablespoon to my morning coffee keeps me satisfied well into the afternoon, though this effect varies among individuals.
Carbohydrates in Coconut Butter
Coconut butter contains approximately 3 grams of total carbohydrates per tablespoon, with about 2 grams coming from fiber and 1 gram from natural sugars. The fiber content is particularly valuable, as it's completely removed during coconut oil processing.
For those calculating net carbs (total carbs minus fiber), coconut butter provides only about 1 gram of net carbs per tablespoon. This low net carb count makes it suitable for strict low-carb and ketogenic diets.
Protein in Coconut Butter
While not a significant protein source, coconut butter does contain about 2 grams of protein per tablespoon. Though modest, this protein content contributes to the spread's nutritional completeness and can add up throughout the day when used in multiple applications.
For muscle building or weight management, the protein in coconut butter serves more as a complement to other protein sources rather than a primary contributor. However, every gram counts toward daily protein goals, especially for those following plant-based diets.
Micronutrients in Coconut Butter
Coconut butter provides several important micronutrients often lacking in processed foods. It contains iron, which supports oxygen transport in the blood, and potassium, essential for heart health and muscle function. Small amounts of magnesium, phosphorus, and zinc are also present.
The spread contains minimal amounts of B vitamins and vitamin E, though these aren't present in significant quantities. Compared to other plant-based spreads like almond or tahini, coconut butter generally contains fewer vitamins but offers unique fatty acid profiles and minerals.
What sets coconut butter apart nutritionally is its retention of the whole coconut's nutrients, unlike coconut oil which loses most minerals and fiber during processing.
Coconut Butter vs Other Nut and Seed Butters
Coconut Butter vs Coconut Oil
The caloric difference between coconut butter and coconut oil is minimal - both contain roughly 120-130 calories per tablespoon. However, their nutritional profiles tell different stories. Coconut oil is 100% fat with no carbohydrates, protein, or fiber, while coconut butter provides a more complete nutritional package.
In culinary applications, coconut oil works better for high-heat cooking due to its higher smoke point, while coconut butter excels as a spread, in baking, or blended into smoothies where its texture and complete nutrition are advantages.
For overall health, coconut butter offers more nutritional diversity, though coconut oil may be preferable for specific cooking applications or when following extremely low-carb protocols where even minimal carbohydrates matter.
Coconut Butter vs Peanut Butter
Calorie-wise, coconut butter and peanut butter are similar, with coconut butter containing about 190 calories per tablespoon compared to peanut butter's 190-200 calories. The key differences lie in their macronutrient distributions.
Peanut butter typically provides more protein (7-8 grams per tablespoon) and less saturated fat, while coconut butter offers more saturated fat and MCTs with less protein. Coconut butter contains fewer total carbohydrates but similar fiber content.
For athletes focused on muscle building, peanut butter's higher protein content may be more beneficial. However, for those following keto diets or seeking quick energy from MCTs, coconut butter proves more suitable. Home cooks might prefer coconut butter for its unique flavor profile and dairy-free properties in baking applications.
How to Use Coconut Butter in a Healthy Diet
The recommended serving size for coconut butter is 1-2 tablespoons daily, providing 190-380 calories. This amount delivers beneficial MCTs and nutrients without excessive calories for most people maintaining healthy weights.
Recipe applications are numerous and creative. In smoothies, coconut butter adds creaminess and tropical flavor while providing sustained energy. For baking, it can replace dairy butter in a 1:1 ratio, though the final texture may be slightly different. As a spread, it pairs beautifully with fruit, toast, or crackers.
In savory applications, coconut butter works wonderfully in curries and sauces, adding richness and subtle sweetness. I particularly enjoy using it in homemade energy balls combined with dates and cocoa powder - a combination that satisfies sweet cravings while providing nutritional value.
When replacing dairy butter, consider that coconut butter has a more pronounced flavor and softer consistency at room temperature. In cold applications, it may solidify more than dairy butter, requiring slight recipe adjustments.
FAQs About Coconut Butter Calories
Q: How many calories are in 1 tablespoon of coconut butter?
A: About 105–120 calories per tablespoon, depending on the brand (USDA, Nutritionix).
Q: Is coconut butter healthier than coconut oil?
A: Yes, it contains fiber and protein absent in oil, but both are high in saturated fat (Healthline).
Q: Can coconut butter help with weight loss?
A: It can fit into a weight-loss plan when portioned carefully, as MCTs may aid satiety. But excess calories can hinder fat loss.
Q: Is coconut butter keto-friendly?
A: Yes—low carb and high fat, making it suitable for ketogenic diets.
Q: How should you store coconut butter?
A: At room temperature in a sealed jar. If oil separates, stir before use.
Conclusion
While coconut butter offers numerous health benefits, its high caloric content requires mindful consumption. Used in appropriate portions of 1-2 tablespoons daily, it can enhance both nutrition and culinary experiences without derailing health goals.
For fitness enthusiasts, dieters, and culinary adventurers alike, coconut butter represents a versatile, nutritious option that bridges the gap between indulgence and health when used thoughtfully as part of a balanced diet.
