Coconut Butter Calories and Nutrition Facts

Examining the Calories and Nutrition in Coconut Butter

Coconut butter has exploded in popularity in recent years as a versatile ingredient and substitute for nut butters. But how many calories are actually in coconut butter? And is it a nutritious addition to your diet or just empty calories?

Let's take a closer look at the nutritional profile of coconut butter, how its calories compare to peanut and almond butter, and the potential health impacts of making it a regular part of your meals and snacks.

What is Coconut Butter?

Coconut butter, sometimes referred to as creamed coconut, is made from pureeing the meat and oil from mature coconuts until smooth. It has a dense, creamy texture similar to nut butters that makes it perfect for spreading.

It's often confused with coconut oil. While both derive from coconuts, coconut oil is 100% fat, while coconut butter contains all components of the coconut - the fiber, protein, carbohydrates, and fats.

Coconut butter typically contains about 75% fat, 13% carbs, 7% protein, and 5% fiber per 2 tablespoon serving.

Coconut Butter Nutrition Facts

Here is the nutrition breakdown for a standard 2 tablespoon (32 gram) serving of coconut butter:

• Calories: 180
• Total fat: 15g
• Saturated fat: 13.5g
• Carbohydrates: 7g
• Fiber: 2g
• Sugar: 2g
• Protein: 2g

As you can see, over three-fourths of the calories in coconut butter come from fat. This is expected given the very high fat content of coconut meat.

Coconut Butter Calories vs. Peanut and Almond Butter

How does the calorie count of coconut butter stack up against nut butters?

Coconut butter contains 180 calories per 2 tablespoon serving. Compare that to:

• Peanut butter: 188 calories
• Almond butter: 200 calories
• Cashew butter: 200 calories

Coconut butter has slightly fewer calories than most nut butters. But the difference per serving is fairly small.

Is Coconut Butter Healthy?

Though its calorie count is comparable to nut butters, coconut butter differs nutritionally in a few key ways:

• Higher in saturated fat
• Contains medium chain triglycerides (MCTs)
• Less protein than nut butters
• Minimal fiber
• Fewer vitamins and minerals

The saturated fat content of coconut butter is its most controversial nutritional aspect. Coconut oil and butter contain mostly saturated fat - around 85% to 90% of the total fat content.

For years, experts cautioned against frequent consumption of foods with high saturated fat due to concerns about impact on cholesterol levels and heart health. But more recent research suggests coconut oil may be an exception.

Coconut Oil and Heart Health

Population studies indicate groups that regularly consume coconut do not have higher rates of cardiovascular disease than those who consume less coconut.

And clinical trials have found coconut oil has a neutral effect on blood lipid profiles. It does raise HDL (good) cholesterol, but does not seem to increase LDL (bad) cholesterol or total cholesterol levels compared to unsaturated plant oils.

The MCTs in coconut may help explain this neutral effect. MCTs are metabolized differently than longer chain saturated fats and more readily used for energy production rather than fat storage.

Potential Drawbacks of Coconut Butter

Aside from its saturated fat content, a few other coconut butter considerations include:

• Allergies - Some people are allergic to coconut and should avoid coconut butter.
• High omega-6 - Coconut butter lacks omega-3 fats and is high in inflammatory omega-6s.
• Minimal protein/fiber - Unlike nut butters, coconut butter is low in protein and fiber.
• High calories - The calories can add up fast. Eat coconut butter in moderation.

Coconut Butter Benefits

When consumed in reasonable amounts as part of an overall healthy diet, coconut butter offers several benefits:

• Energy source - Provides readily accessible energy from MCTs.
• Smoothes digestion - The MCTs may improve nutrient absorption and digestion.
• Appetite control - MCTs help induce satiety and curb overeating.
• Skin and hair health - Lauric acid has antimicrobial effects for skin and scalp.
• Glycemic control - Improves insulin sensitivity compared to high-carb foods.

How to Pick the Best Coconut Butter

If enjoying coconut butter in moderation, choose an organic, unprocessed brand without additives. Avoid hydrogenated or partially hydrogenated oils. Also beware added sugars in flavored varieties.

Opt for jars over squeezable pouches to avoid BPA exposure from the packaging. Refrigeration after opening helps retain maximum nutrition too.

How to Use Coconut Butter in Your Cooking

Coconut butter's rich, indulgent texture makes it extremely versatile in recipes both sweet and savory. Here are some delicious ways to use it:

As a Spread

Slather it on toast or waffles instead of butter, mix into overnight oats or chia puddings, or use as a dip for fresh fruit slices.

In Baking

Substitute coconut butter for about half the butter called for in recipes for cookies, muffins, quick breads, and cakes. It adds moisture, richness, and a hint of coconut.

As a Topping

Drizzle melted coconut butter over oatmeal, yogurt, pancakes, or ice cream for a sweet, creamy topping.

In Smoothies

Add a tablespoon of coconut butter to smoothies to make them thick, creamy, and nutritious.

In Curries and Stir-Fries

Saute veggies in a bit of coconut butter or stir it into curries for a rich depth of flavor.

As a Substitute for Butter or Oil

Use coconut butter in place of butter, oil, or other fats when cooking eggs, meats, stir-fries, curries, or even popcorn on the stovetop.

In Homemade Nut Butters

Mix a few tablespoons of coconut butter into nut butters like almond or cashew butter to make them creamier.

Coconut Butter Storage and Handling

To help your coconut butter stay fresh, retain nutrients, and avoid spoilage, follow these storage tips:

• Keep refrigerated after opening.
• Use within 2-3 months for best quality.
• Scoop out portions with a clean spoon rather than double-dipping.
• Transfer to an airtight container if not finishing quickly.
• Watch for mold development around the edges.
• Avoid extreme temperature fluctuations.

The fridge helps slow oxidative rancidity of the unsaturated fats and bacterial growth. For long term storage, consider freezing in portions you'll use up quickly once thawed.

Bottom Line on Coconut Butter Nutrition

Coconut butter provides a very concentrated source of calories and saturated fat in each serving. But when used sensibly in place of less nutritious fats, it can be part of a well-balanced diet.

Enjoy it in moderation and focus on incorporating more diverse whole foods like vegetables, fruits, whole grains, legumes, nuts, seeds, fish, and lean proteins as well.

Coconut butter makes a nice occasional plant-based substitute for butter or other oils. But other nut and seed butters generally offer more overall nutritional value in the long run.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.