How many calories are in coconut butter?

One tablespoon of coconut butter has about 103 calories. Per ounce, it's 194 calories. Per 100g, coconut butter contains 684 calories, which is less than coconut oil (892 cal) because coconut butter includes the coconut flesh, not just the fat.

Coconut butter vs coconut oil: what is the difference?

Coconut oil is 100% fat (892 cal/100g), while coconut butter is made from pureed whole coconut flesh and contains fiber (8g), protein (5.3g), and carbs (21.5g) alongside 69.1g fat per 100g. Coconut butter is thicker, spreadable, and has a richer coconut flavor.

Is coconut butter keto-friendly?

Coconut butter is moderate for keto at 13.5g net carbs per 100g. A tablespoon has about 2g net carbs, which can fit most keto plans if you limit portions carefully. For a zero-carb option, coconut oil is the better keto choice.

What nutrients does coconut butter provide?

Per 100g, coconut butter delivers 69.1g fat (mostly saturated from lauric acid), 5.3g protein, 8g fiber, 551mg potassium, 3.4mg iron (19% daily value), and 26mg calcium. It's more nutritious than coconut oil because it retains the whole coconut meat.

How does coconut butter compare to almond butter?

Coconut butter has more fat (69.1g vs 53g per 100g) and more calories (684 vs 645). Almond butter has far more protein (20.8g vs 5.3g) and more fiber (9.7g vs 8g). For a protein boost, almond butter wins; for a rich coconut flavor in smoothies or baking, coconut butter is the pick.

Is coconut butter good for you?

Coconut butter provides fiber (8g per 100g), potassium, iron, and healthy medium-chain triglycerides (MCTs). However, its fat is mostly saturated (similar to coconut oil). In moderation, 1-2 tablespoons per day (103-206 cal) can be part of a balanced diet.

What can I use coconut butter for?

Spread it on toast, blend it into smoothies, drizzle over oatmeal, or use as a dairy-free frosting base. It melts at 76°F and solidifies when cool. Unlike coconut oil, it adds body and coconut flavor to recipes. One tablespoon adds 103 calories.

How should I store coconut butter?

Store coconut butter at room temperature in a sealed jar for up to 6 months. It separates naturally, so stir before use. Refrigeration makes it rock-hard and difficult to scoop. If it's too firm, warm the jar in hot water for a few minutes.