Nutrition Facts Condiments, Pantry Staples, and More Fractionated Coconut Oil Nutrition Facts Calories, Carbs, and Health Benefits of Fractionated Coconut Oil By Malia Frey, M.A., ACE-CHC, CPT Malia Frey, M.A., ACE-CHC, CPT Facebook LinkedIn Twitter Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. Learn about our editorial process Updated on October 19, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Marisa Moore, RDN, MBA Medically reviewed by Marisa Moore, RDN, MBA Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. She is also the founder of Marisa Moore Nutrition. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Health Benefits Common Questions Recipes and Preparation Tips Safety and Side Effects Fractionated coconut oil is oil from the fruit of the coconut palm (Cocos nucifera) tree that has had the lauric acid removed. The word "fractionate" means to separate. Fractionation of coconut oil is a process that uses heat to separate the oil into its components—in this case, to separate out certain fatty acids. Fractionated coconut oil is often sold as MCT oil and is used by many for health reasons. But there little scientific evidence to support many of the oil's most popular uses. Nutrition Facts The following nutrition information is provided by the USDA for one tablespoon (14ml) of coconut oil. Calories: 120Fat: 14gSodium: 0mgCarbohydrates: 0gFiber: 0gSugars: 0gProtein: 0g Fats in Fractionated Coconut Oil Almost all of the fat in coconut oil and fractionated coconut oil is saturated fat. As a general rule, health experts advise consumers to avoid saturated fats in favor of polyunsaturated fat and monounsaturated fat because these fats provide heart-healthy benefits. However, some healthy eaters have jumped on the coconut oil bandwagon and have begun to use coconut oil in their diets and on their bodies because they believe that the saturated fat in it is healthier than other types of saturated fat. The reason, they say, is that coconut oil—and specifically fractionated coconut oil—provides healthier fatty acids. Most of the saturated fat in coconut oil is lauric acid. Lauric acid is known to increase total cholesterol, however, the increase comes from a boost in HDL (high-density lipoprotein, or "good" cholesterol) rather than LDL or "bad" cholesterol. Lauric acid can be found in some tropical plant oils. However, when coconut oil is fractionated, the lauric acid is removed, leaving behind capric acid and caprylic acid. These medium chain fatty acids (MCTs) are believed to provide greater health benefits. Sometimes fractionated coconut oil is sold as MCT oil. MCT oil is especially popular with people following a ketogenic diet because the oil is efficient at producing ketones—the preferred energy source for people on a keto diet. Health Benefits Fractionated coconut oil and MCT oil benefits are widely promoted online and in the media. In a review of MCT oil products, the Therapeutic Research Center Natural Medicine Database evaluated the science behind its many purported health benefits. They found that is possibly effective for: Muscle and fat loss in cancer patientsTreatment of seizuresTreatment of a digestive disorder called Waldmann disease They found this it is possibly ineffective for: Aids-related weight lossEnhancing exercise performance Lastly, the research source found that there is not enough scientific evidence to support the use of MCT oil for: Age-related muscle lossAlzheimer's diseaseChylothorax (a condition in which lymphatic fluid leaks into the space between the lung and chest wall)Hypertriglyceridemia (having too much fat in the blood)Obesity Some people, especially those on a high fat or ketogenic diet, find fractionated coconut oil appealing because it is tasteless. This allows them to eat more of it to reach their macronutrient goals. If you are following a diet for fat loss, it's important to remember that any form of fat provides nine calories per gram compared to four calories per gram for protein and carbohydrate. So if you are choosing to eat a higher fat diet, you'll need to eat less in order to keep your energy balance in check. Common Questions If not used in the diet, what is fractionated coconut oil used for? There are many popular uses for fractionated coconut oil. Some people use it as a hair conditioner, skin creme, massage oil, nail care, as a leather conditioner, or as a wood polish. The liquid texture of this oil makes it easier to use than traditional coconut oil. How much fractionated coconut oil should I use? The amount you use will depend on how you use it. Here are some popular uses and the amounts that users typically report using. In coffee, fans of the oil add anywhere from one teaspoon to two tablespoons of fractionated coconut oil. If you add it with a spoon you may end up with an oily skin on the surface. For that reason, some people use a blender to get a creamy consistency.In foods, they use the oil in the same amounts that you would use other types of oil. But you can use fractionated coconut oil instead, adding about one tablespoon of the oil for every avocado used. Some users blend the oil with eggs, olive oil, and lemon to make mayonnaise. You can also drizzle the oil over salads, roasted vegetables, or meats just like you would drizzle other types of oil, using about a tablespoon or two at a time. Lastly, you can blend fractionated coconut oil into yogurt or peanut butter. Start slowly adding a teaspoon at a time and add more as your palate (and stomach) learn to tolerate the oil.In smoothies, fitness buffs add one tablespoon of oil to the blender when adding other ingredients such as protein powder, fruits, or vegetables.For hair, fans of the oil blend a small amount (1 to 2 tablespoons) into their favorite conditioner for smoother, shinier hair.On skin, rub a tablespoon of MCT oil onto dry patches of skin to moisturize and nourish areas that need extra attention. Also, some people drink MCT oil directly from a spoon, although this practice is not recommended. Recipes and Preparation Tips Many people use the oil in smoothies and many others (especially those on a ketogenic diet) add it to coffee. Safety and Side Effects You may experience some side effects when consuming coconut oil or fractionated coconut oil. These oils may cause stomach upset or weight gain. Coconut oil and MCT oil is likely safe when applied to the skin or consumed by mouth. However, health experts caution that this fat substantially increases your caloric intake and saturated fat intake. If you are watching your weight or trying to boost heart health, this product may work against you if you consume it in excess. Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Coconut Oil. Therapuetic Research Natural Medicines Database. 9/28/2017 Muth, Natalie Dugate, MD, MPH, RD CSSD FAAP. Sports Nutrition for Health Professionals. F.A. Davis Company. 2015 Sanjukta Kar, Rajib Kumar Ghosh, D. K. Bhattacharyya, Minakshi Ghosh. Isopropanol Fractionation of Coconut Oil into its Olein and Stearin Fractions. International Journal of Scientific Research in Science and Technology. Volume 1 Issue 5 2015 By Malia Frey, M.A., ACE-CHC, CPT Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit