One cup of coconut oil weighs 218 g, poured, according to the USDA. Coconut oil is unusual among fats because it is solid below about 24 C and liquid above it, so its cup weight depends on which state you measure it in: melted, it weighs 218 g per cup, while solid coconut oil packs at about 227 g per cup, like butter. The figure on this page is for melted coconut oil, poured, as listed by the USDA. This guide covers the weight, the measurement, the substitutes, and the recipes where coconut oil earns its keep. All weights on this page are approximate; the oil's temperature and how firmly it is packed shift the result, so verify with a scale when precision matters.
Coconut Oil: weight and measurement table
The table below gives the weight of coconut oil in every measure you will use, from a teaspoon up to 2 cups, all derived from the USDA figure of 218 g per cup, poured. Every figure is approximate — poured is a technique, not a machine setting — so when the recipe matters, weigh the ingredient on a kitchen scale instead.
| Amount | Weight (approx.) |
| --- | --- |
| 1 teaspoon | 4.5 g |
| 1 tablespoon | 13.6 g |
| 1/4 cup (4 tbsp) | 54.5 g |
| 1/3 cup | 72.7 g |
| 1/2 cup (8 tbsp) | 109 g |
| 3/4 cup (12 tbsp) | 163.5 g |
| 1 cup (16 tbsp) | 218 g |
| 2 cups | 436 g |
| 100 g | 0.5 cups |
There are 3 teaspoons in a tablespoon and 16 tablespoons in a cup, so you can move between any of these measures by multiplying or dividing. If a recipe calls for 100 g and you only have measuring cups, that is about 0.5 cups. Keep the cups to grams converter open while you cook and you will never need to do the arithmetic in your head.
What is Coconut Oil?
Coconut oil is oil from coconut flesh, solid below about 24 C with a mild coconut flavour. It is pressed from the dried flesh of coconuts, and it is about 90 percent saturated fat, which is why it is solid at room temperature — saturated fats pack tightly and solidify. It is used for baking, frying, curries and dairy-free recipes, and it brings a mild coconut flavour and a high smoke point when refined. Unrefined coconut oil tastes of coconut and smokes at about 175 C, while refined coconut oil is neutral and smokes at about 230 C. It keeps for up to 1 year in a cool cupboard, solid or liquid, and it does not need refrigeration.
How to measure Coconut Oil correctly
Coconut Oil is measured poured, and the method matters more than most cooks realise. For dry ingredients, spoon the ingredient into the measure with a smaller spoon, letting it fall loosely, then sweep a knife across the top to level it — never dip the measuring cup into the bag, because dipping compresses the ingredient and adds up to 20 percent. For liquids, pour into a liquid measuring jug and read the level at eye height, or weigh directly into the bowl, which is the most accurate method of all. The USDA figure used on this page is 218 g per cup, and it is the figure the site's converters use, so the numbers here and the numbers in the tool always agree. Confidence in this figure is high.
A note on the published figures
Measured melted at 218 g per cup; solid coconut oil packs at about 227 g per cup, like butter.
Worked examples
A dairy-free chocolate cake
A vegan chocolate cake uses 1/2 cup of melted coconut oil — about 109 g — with 2 cups of flour, cocoa and sugar. The weight matters because coconut oil is 100 percent fat, while butter is 80 percent fat, so a straight swap changes the cake's moisture. Weighing 109 g of melted oil gives the exact fat content the recipe was designed around, and the oil is melted gently until just liquid, because oil that is too hot can start cooking the eggs in the batter. The cake comes out with a tender crumb and a faint coconut note that suits chocolate well.
A curry for four
A curry for four is started with 3 tablespoons of coconut oil — about 41 g — melted in the pan to fry the spices. The weight is useful because the oil's job is to bloom the spices: 41 g is enough to coat the pan and carry the spices' flavour, while a tablespoon more makes the curry greasy. The oil is heated until it shimmers, the spices are fried for 30 seconds until fragrant, and then the onions, tomatoes and coconut milk go in. The coconut oil's flavour suits the curry, and its high saturated fat content means it stays stable at the frying temperature.
A granola bar batch
A batch of no-bake granola bars binds 3 cups of oats and nuts with 1/4 cup of coconut oil — about 54 g — and 1/4 cup of honey. The weight matters because the coconut oil is what sets the bars: it is liquid when warm, so it mixes evenly, and solid when cool, so it holds the bars together. Weighing 54 g keeps the ratio exact — too little and the bars crumble, too much and they turn greasy and never firm up. The bars are pressed into a tin, chilled for an hour so the coconut oil solidifies, and cut into bars.
Solid versus liquid, refined versus unrefined
Coconut oil's two choices — solid or liquid, refined or unrefined — decide how it behaves. Solid coconut oil, below 24 C, can be creamed with sugar like butter, though it does not trap air as well; liquid coconut oil, above 24 C, pours like any oil and is measured by weight at 218 g per cup. The practical rule is to measure coconut oil in the state the recipe expects: if the recipe says melted, melt and weigh; if it says solid, spoon and level at about 227 g per cup. Refined versus unrefined is about flavour and smoke point: unrefined coconut oil tastes of coconut and smokes at about 175 C, making it suitable for baking and medium-heat cooking; refined coconut oil is neutral and smokes at about 230 C, making it suitable for frying. Both weigh the same per cup. The common mistake is swapping coconut oil for butter 1:1 by volume in baking without adjusting for the fat difference — butter is 80 percent fat, coconut oil is 100 percent, so a recipe made with the same volume of coconut oil has 25 percent more fat, and the result is greasy. Use about 80 g of coconut oil for every 100 g of butter, and the recipe will work.
What to use instead
If you run out of coconut oil, these are the tested substitutes from our substitution data, with the ratio and the case where each one does not work. Use the ratio by weight where it is given, and check the warning before you commit the batter.
Coconut oil to Butter: 1:1, solid. Do not swap butter for shortening in a recipe that relies on butter's flavour, and do not use lard where pork is not wanted.
Coconut oil to Olive oil: 1:1, melted. Do not swap butter for shortening in a recipe that relies on butter's flavour, and do not use lard where pork is not wanted.
The golden rule for any substitution is to match the job, not just the ingredient: a substitute that works in a sauce may fail in a cake, because the two recipes ask different things of the ingredient. When in doubt, use a recipe written for the substitute rather than adapting one written for the original.
Storage
Cool cupboard; solid or liquid both keep for up to 1 year. That is the headline, but the details matter. Store coconut oil in an airtight container, away from heat, light and strong smells — dry ingredients absorb odours readily, and a bag of flour stored next to the spices will taste of them within a week. Label the container with the date you opened it, so you know how long it has been there, and check it before you bake: if it smells off, tastes bitter, or shows any sign of moisture or insects, discard it. Buying in smaller quantities and using it promptly is better than buying in bulk and storing it for a year, because every ingredient loses flavour with time, even the ones that never truly go bad.
Frequently asked questions
How many grams is 1 cup of coconut oil?
One cup of melted coconut oil weighs 218 g, poured, according to the USDA. Solid coconut oil packed into a cup weighs about 227 g. One tablespoon of melted oil weighs 13.6 g.
How many tablespoons of coconut oil are in 100 g?
There are about 7 tablespoons in 100 g of melted coconut oil (100 divided by 13.6 is 7.4). A standard 500 g jar holds about 37 tablespoons melted.
Can I use coconut oil instead of butter?
Yes, but adjust for fat content. Butter is about 80 percent fat, while coconut oil is 100 percent fat, so use about 80 g of coconut oil for every 100 g of butter. Do not use it in recipes that rely on creaming butter with sugar, because coconut oil does not trap air the same way.
Is coconut oil solid or liquid?
Both — it melts at about 24 C. Below that it is a white solid; above it, a clear liquid. This is normal and does not affect its quality. Store it in a cool cupboard and melt it gently when you need it liquid.
Does coconut oil go bad?
Coconut oil keeps for up to 1 year in a cool cupboard, solid or liquid. Discard it if it smells rancid or soapy, tastes bitter, or shows mould. Refined coconut oil lasts longer than unrefined and has a neutral flavour.
Related pages
If you cook with this ingredient regularly, these pages will help: the cups to grams converter for any amount, the ingredient density lookup for the full table of 120 ingredients, the Coconut Oil cups to grams page for cup conversions, the Coconut Oil grams to cups page for working backwards from grams, and the Coconut Oil tablespoons to grams page for spoon measures. You may also want Butter, Olive Oil.