Lauric Acid
Also known as 12:0, Dodecanoic acid
Lauric acid is a saturated fatty acid and the main fat in coconut oil and palm kernel oil. It is often grouped near the medium-chain fats but behaves in some ways like a longer-chain saturated fat.
Why it matters
What it does in your body
- Provides energy and is the dominant fat in coconut oil
- Contributes to the solid texture of tropical oils
- Raises both LDL and HDL cholesterol in the diet
Intake guidance
How much you need
There is no separate daily target for lauric acid. It is part of the saturated fat you should limit to under 10 percent of daily calories, and the body can make saturated fatty acids like lauric acid on its own, so it is not considered essential.
What affects it
What affects your intake
Food source
It is the leading fatty acid in coconut oil, making up roughly half of it, and is also high in palm kernel oil.
Cholesterol effect
It raises LDL cholesterol like other saturated fats, though it also raises HDL; on balance it is still treated as a saturated fat to limit.
In practice
Good to know
Good to know: lauric acid is the main fat in coconut oil, which is why coconut oil is often marketed as healthy despite being high in saturated fat. It does raise HDL (helpful) cholesterol, but it also raises LDL (harmful) cholesterol, so major guidelines still count it as a saturated fat to limit rather than a health food. It sits on the boundary between medium-chain and long-chain fats and is not metabolized as quickly as the shorter MCTs.
Where to get it
Best food sources
The bottom line
Lauric acid is the dominant saturated fat in coconut oil; treat coconut and palm kernel oil as saturated fats to use sparingly, not as free health foods.
Track lauric acid automatically
Lauric Acid is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The classification, roles, and guidance on this page come from the references below, drawing on the Institute of Medicine (now the National Academies) Dietary Reference Intakes and reputable nutrition science.
- Dietary Guidelines for Americans, 2020-2025
- Harvard T.H. Chan School of Public Health, The Nutrition Source
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.