Coconut butter is created by grinding the meat of the coconut into a smooth, creamy consistency. Unlike coconut oil, which is purely fat, coconut butter retains some of the fiber and nutrients found in the coconut meat. This makes it a more wholesome option, providing not only healthy fats but also essential amino acids, calcium, and magnesium (Dr. Axe).

Nutritional Profile of Coconut Butter

A standard serving size of coconut butter is about 33 grams, which contains approximately:

186 calories
18 grams of fat (mostly healthy fats)
7 grams of carbohydrates
2 grams of protein
5 grams of fiber (Dr. Axe)

These nutrients contribute to the many health benefits associated with coconut butter.

Coconut butter is not just a tasty addition to your meals; it also offers several health benefits:

Weight Management: Despite being high in fat, coconut butter contains medium-chain fatty acids (MCFAs) that can help boost metabolism and promote weight loss (Dr. Axe).

Boosts Immunity: The lauric acid present in coconut butter has antibacterial and antiviral properties, making it beneficial for immune health (12 Minute Athlete).

Improves Digestion: The fiber content in coconut butter aids in digestion and can help maintain healthy bowel movements (Dr. Axe).

Energy Source: The MCFAs in coconut butter are quickly absorbed and converted into energy, making it an excellent choice for athletes and those needing a quick energy boost (Dr. Axe).

Skin and Hair Health: Coconut butter can also be used topically to moisturize skin and hair, providing hydration and shine (Dr. Axe).

While coconut butter is nutritious, it is important to consume it in moderation. Experts suggest limiting saturated fat intake to less than 10% of your total daily calories (Healthline). For someone following a 2,000-calorie diet, this equates to about 200 calories from saturated fats.

Since one tablespoon (approximately 14 grams) of coconut butter contains about 117 calories, it is advisable to limit your intake to around 2 tablespoons (28 grams) of coconut butter per day. This amount allows you to enjoy its health benefits while keeping your overall saturated fat intake in check (Healthline).

How to Incorporate Coconut Butter into Your Diet

Coconut butter can be used in various delicious ways:

Spread on Toast: Use it as a substitute for butter on toast or pancakes.
In Smoothies: Add a spoonful to your smoothies for a creamy texture and added nutrition.
In Cooking: Melt it and use it in curries or stir-fries for a unique flavor.
As a Snack: Enjoy it straight from the jar or drizzle it over fruits for a healthy snack (12 Minute Athlete).

Coconut butter is a versatile and nutritious food that can enhance your diet. Consuming about 2 tablespoons (28 grams) per day allows you to enjoy its health benefits without exceeding recommended saturated fat intake. Whether you spread it on toast, blend it into smoothies, or use it in cooking, coconut butter can be a delightful addition to your meals. As with any food, moderation is key, so enjoy this tasty superfood as part of a balanced diet!