What Is Coconut Oil? Whether It’s Healthy, How to Use It, and Everything Else to Know
Coconut oil may be the most controversial of all cooking oils. While many nutrition experts warn that its high saturated fat content is a potential artery-clogger, the tropical oil is embraced by followers of the popular ketogenic diet, and is rumored to have benefits as a functional food. So what’s the truth about coconut oil and its place in a healthy diet? This guide explains everything you need to know about this versatile oil.
What Is Coconut Oil?
How to Cook It: Chocolate-Covered Grilled Coconut
Coconut Oil Nutrition Facts, Including How Many Calories It Has
- Calories 104
- Protein 0 grams (g)
- Fat 11.5 g
- Saturated fat 9.6 g
- Carbohydrates 0 g
- Fiber 0 g
- Sugar 0 g
Compared With Olive Oil, Is Coconut Oil a Healthy Fat?
Although coconut oil has a similar nutritional profile to other cooking oils, the main difference lies in the specific types of fats it contains. The majority — 83 percent — of the fat in coconut oil is saturated fat, the kind typically found in animal products like meat and dairy. In olive oil, on the other hand, only 14 percent of the fat is saturated.
Possible Health Benefits and Risks of Coconut Oil
The health benefits of coconut oil aren’t so cut-and-dried; in fact, it’s a very controversial topic. One Harvard University professor commented that coconut oil is reines Gift, or "pure poison," in a talk she gave in Germany. (In the viral video, the professor, Karin Michels, also says in German that the trendy oil is "one of the worst foods you can eat.")
On the one hand, coconut oil advocates acknowledge that it’s high in saturated fat, which has been implicated in increased heart disease risk. But they point out that there’s something unique about the saturated fat found in the tropical oil: It’s rich in a medium-chain fatty acid called lauric acid, which may behave differently from other saturated fats.
The facts as they stand are that the effect of coconut oil on health isn’t quite clear.
Is Coconut Oil Good for Weight Loss?
Ideas for Cooking and Baking With Coconut Oil
It’s okay to include coconut oil in your dietary oil rotation, but you should lean more heavily on unsaturated fats that have consistent science behind their benefits, like olive oil. In general, aim to stay within the saturated fat limits for your diet.
When cooking, you can use coconut oil in stir-fries, with eggs, in baked goods, or for popping popcorn — just remember to choose virgin or refined according to your taste preferences. Some people also stir coconut oil into their coffee for a morning boost. Eating it cold is another option; spread a small amount of the more flavorful virgin coconut oil on toast, or consider adding a dollop to a smoothie for the satiating fat.
Want to learn more? Here are five recipes to try that use coconut oil.
Fat Bombs These famous keto-friendly cocoa-based treats from Chocolate Covered Katie use a base of coconut oil.
Whole Wheat Coconut Waffles This breakfast staple from Cookie and Kate uses minimal sugar but still maintains a nice sweetness.
Thai Chicken Curry Serve this creamy curry from Healthy Recipes Blog atop brown rice.
Vegan Butternut Squash Soup With Coconut Milk Sip on this nourishing soup from Coconut Mama — serve with a slice of whole-grain bread for dipping.
Coconut Oil Chocolate Chip Cookies Yes, you can bake with coconut oil, and this recipe from Gimme Some Oven is chewy perfection.
How to Use Coconut Oil in Your Beauty Routine
Bottom line: If you have a jar of coconut oil in your kitchen, you may want to keep one in your bathroom, too.
Common Questions & Answers
Editorial Sources and Fact-Checking
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Sources
- Organic All-Purpose Coconut Oil. Nutiva.
- The Sudden Collapse of Coconut Oil, 2015’s Favorite Superfood. The Washington Post.
- Virgin Coconut Oil Market Size in 2022: 2.3% CAGR With Top Countries Data. What Is the Expected Addressable Market Value of Major Virgin Coconut Oil Over a 5 Year Period? MarketWatch.
- Oil, Coconut. U.S. Department of Agriculture.
- Oil, Olive, Salad or Cooking. U.S. Department of Agriculture.
- Saturated Fat. American Heart Association.
- Advisory: Replacing Saturated Fat With Healthier Fat Could Lower Cardiovascular Risks. American Heart Association.
- Coconut Oil Consumption and Cardiovascular Risk Factors in Humans. Nutrition Reviews.
- Randomised Trial of Coconut Oil, Olive Oil or Butter on Blood Lipids and Other Cardiovascular Risk Factors in Healthy Men and Women. BMJ Open.
- Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association. Circulation.
- The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors. Circulation.
- The Properties of Lauric Acid and Their Significance in Coconut Oil. Journal of the American Oil Chemists’ Society.
- Lauric Acid–Rich Medium-Chain Triglycerides Can Substitute for Other Oils in Cooking Applications and May Have Limited Pathogenicity. Open Heart.
- Coconut Oil for Weight Loss: Does It Work? Mayo Clinic.
- They Say Coconut Oil Can Aid Weight Loss, but Can It Really? European Journal of Clinical Nutrition.
- Supplementation-Dependent Effects of Vegetable Oils with Varying Fatty Acid Compositions on Anthropometric and Biochemical Parameters in Obese Women. Nutrients.
- Effect of Coconut Oil on Weight Loss and Metabolic Parameters in Men with Obesity: A Randomized Controlled Clinical Trial. Food & Function.
- Effects of Virgin Coconut Oil Consumption on Metabolic Syndrome Components and Asymmetric Dimethylarginine: A Randomized Controlled Trial. Nutrition, Metabolism & Cardiovascular Disease.
- Longitudinal Study of the Scalp Microbiome Suggests Coconut Oil to Enrich Healthy Scalp Commensals. Scientific Reports.
- Use of “Natural” Oils for Moisturization: Review of Olive, Coconut, and Sunflower Seed Oil. Pediatric Dermatology.
- Novel Antibacterial and Emollient Effects of Coconut and Virgin Olive Oils in Adult Atopic Dermatitis. Dermatitis.
- The Effect of Topical Coconut Oil on SCORAD Index, Transepidermal Water Loss, and Skin Capacitance in Mild to Moderate Pediatric Atopic Dermatitis: A Randomized, Double-Blind, Clinical Trial. International Journal of Dermatology.
Resources
- Organic Refined Coconut Oil. Nutiva.
- Dewey C. The Sudden Collapse of Coconut Oil, 2015’s Favorite Superfood. The Washington Post. March 7, 2018.
- Basic Report: 04047, Oil, Coconut. U.S. Department of Agriculture. April 2019.
- Basic Report: 04053, Oil, Olive, Salad or Cooking. U.S. Department of Agriculture. April 2019.
- Saturated Fat. American Heart Association. November 2021.
- Advisory: Replacing Saturated Fat With Healthier Fat Could Lower Cardiovascular Risks. American Heart Association. June 15, 2017.
- Eyres L, Eyres MF, Chisholm A, et al. Coconut Oil Consumption and Cardiovascular Risk Factors in Humans. Nutrition Reviews. April 2016.
- Khaw K-T, Sharp SJ, Finikarides L, et al. Randomized Trial of Coconut Oil, Olive Oil, or Butter on Blood Lipids and Other Cardiovascular Risk Factors in Healthy Men and Women. BMJ Open. March 2018.
- Sacks FM, Lichtenstein AH, Wu JHY, et al. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association. Circulation. June 2017.
- Dayrit FM. The Properties of Lauric Acid and Their Significance in Coconut Oil. Journal of the American Oil Chemists’ Society. January 2015.
- McCarty MF, DiNicolantonio JJ. Lauric Acid-Rich Medium-Chain Triglycerides Can Substitute for Other Oils in Cooking Applications and May Have Limited Pathogenicity. Open Heart. July 2016.
- Dayrit FM. The Properties of Lauric Acid and Their Significance in Coconut Oil. Journal of the American Oil Chemists’ Society. January 2015.
- Coconut Oil for Weight Loss: Does It Work? Mayo Clinic. December 2020.
- Keis K, Persaud D, et al. Investigation of Penetration Abilities of Various Oils Into Human Hair Fibers. Journal of Cosmetic Science. September–October 2005.
- Agero AL, Verallo-Rowell VM. A Randomized Double-Blind Controlled Trial Comparing Extra Virgin Coconut Oil With Mineral Oil as a Moisturizer for Mild to Moderate Xerosis. Dermatitis. September 2004.
- Organic Extra-Virgin Coconut Oil for Hair. Nutiva.
- Uses of Coconut Oil (Besides Food). Carrington Farms. March 26, 2015.
- Verallo-Rowell VM, Dillague KM, Syah-Tjundawan BS. Novel Antibacterial and Emollient Effects of Coconut and Virgin Olive Oils in Adult Atopic Dermatitis. Dermatitis. November–December 2008.
- Strunk T, Pupala S, Hibbert J, et al. Topical Coconut Oil in Very Preterm Infants: An Open-Label Randomised Controlled Trial. Neonatology. February 2018.
- Evangelista MT, Abad-Casintahan F, Lopez-Villafuerte L. The Effect of Topical Coconut Oil on SCORAD Index, Transepidermal Water Loss, and Skin Capacitance in Mild to Moderate Pediatric Atopic Dermatitis: A Randomized, Double-Blind, Clinical Trial. International Journal of Dermatology. January 2014.
- Virgin Coconut Oil Market Size in 2022: 2.3% CAGR with Top Countries Data, What Is the Expected Addressable Market Value of Major Virgin Coconut Oil Over a 5-Year Period? MarketWatch. April 2022.
- Neelakantan N, Hoong Seah JY and van Dam RM. The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors. Circulation. January 2020.
- Saxena R, Mittal P, Clavaud C, et al. Longitudinal Study of the Scalp Microbiome Suggests Coconut Oil to Enrich Healthy Scalp Commensals. Scientific Reports. March 2021.
- Vogel CE, Crovesy L, Lopes Rosado E, et al. Effect of Coconut Oil on Weight Loss and Metabolic Parameters in Men With Obesity: A Randomized Controlled Clinical Trial. Food & Function. July 2020.
- Nikooei P, Hosseinzadeh-Attar MJ, Asghari S, et al. Effects of Virgin Coconut Oil Consumption on Metabolic Syndrome Components and Asymmetric Dimethylarginine: A Randomized Controlled Trial. Nutrition, Metabolic & Cardiovascular Diseases. March 2021.
- Clegg ME. They Say Coconut Oil Can Aid Weight Loss, but Can It Really? European Journal of Clinical Nutrition. October 2017.
- Oliveira-de-Lira L, Couto Santos ED, Fabrício de Souza, et al. Supplementation-Dependent Effects of Vegetable Oils with Varying Fatty Acid Compositions on Anthropometric and Biochemical Parameters in Obese Women. Nutrients. July 2018.
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Editorial Sources and Fact-Checking
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Sources
- Organic All-Purpose Coconut Oil. Nutiva.
- The Sudden Collapse of Coconut Oil, 2015’s Favorite Superfood. The Washington Post.
- Virgin Coconut Oil Market Size in 2022: 2.3% CAGR With Top Countries Data. What Is the Expected Addressable Market Value of Major Virgin Coconut Oil Over a 5 Year Period? MarketWatch.
- Oil, Coconut. U.S. Department of Agriculture.
- Oil, Olive, Salad or Cooking. U.S. Department of Agriculture.
- Saturated Fat. American Heart Association.
- Advisory: Replacing Saturated Fat With Healthier Fat Could Lower Cardiovascular Risks. American Heart Association.
- Coconut Oil Consumption and Cardiovascular Risk Factors in Humans. Nutrition Reviews.
- Randomised Trial of Coconut Oil, Olive Oil or Butter on Blood Lipids and Other Cardiovascular Risk Factors in Healthy Men and Women. BMJ Open.
- Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association. Circulation.
- The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors. Circulation.
- The Properties of Lauric Acid and Their Significance in Coconut Oil. Journal of the American Oil Chemists’ Society.
- Lauric Acid–Rich Medium-Chain Triglycerides Can Substitute for Other Oils in Cooking Applications and May Have Limited Pathogenicity. Open Heart.
- Coconut Oil for Weight Loss: Does It Work? Mayo Clinic.
- They Say Coconut Oil Can Aid Weight Loss, but Can It Really? European Journal of Clinical Nutrition.
- Supplementation-Dependent Effects of Vegetable Oils with Varying Fatty Acid Compositions on Anthropometric and Biochemical Parameters in Obese Women. Nutrients.
- Effect of Coconut Oil on Weight Loss and Metabolic Parameters in Men with Obesity: A Randomized Controlled Clinical Trial. Food & Function.
- Effects of Virgin Coconut Oil Consumption on Metabolic Syndrome Components and Asymmetric Dimethylarginine: A Randomized Controlled Trial. Nutrition, Metabolism & Cardiovascular Disease.
- Longitudinal Study of the Scalp Microbiome Suggests Coconut Oil to Enrich Healthy Scalp Commensals. Scientific Reports.
- Use of “Natural” Oils for Moisturization: Review of Olive, Coconut, and Sunflower Seed Oil. Pediatric Dermatology.
- Novel Antibacterial and Emollient Effects of Coconut and Virgin Olive Oils in Adult Atopic Dermatitis. Dermatitis.
- The Effect of Topical Coconut Oil on SCORAD Index, Transepidermal Water Loss, and Skin Capacitance in Mild to Moderate Pediatric Atopic Dermatitis: A Randomized, Double-Blind, Clinical Trial. International Journal of Dermatology.
Resources
Editorial Sources and Fact-Checking
- Organic Refined Coconut Oil. Nutiva.
- Dewey C. The Sudden Collapse of Coconut Oil, 2015’s Favorite Superfood. Washington Post. March 7, 2018.
- Basic Report: 04047, Oil, Coconut. U.S. Department of Agriculture. April 2018.
- Basic Report: 04053, Oil, Olive, Salad or Cooking. U.S. Department of Agriculture. April 2018.
- Saturated Fat. American Heart Association. March 24, 2017.
- Advisory: Replacing Saturated Fat With Healthier Fat Could Lower Cardiovascular Risks. American Heart Association News. June 15, 2017.
- Ask the Doctor: Coconut Oil and Health. Harvard Health Publishing. December 4, 2017.
- Eyres L, Eyres MF, Chisholm A, et al. Coconut Oil Consumption and Cardiovascular Risk Factors in Humans. Nutrition Reviews. April 2016.
- Khaw K-T, Sharp SJ, Finikarides L, et al. Randomized Trial of Coconut Oil, Olive Oil, or Butter on Blood Lipids and Other Cardiovascular Risk Factors in Healthy Men and Women. BMJ Open. March 2018.
- Sacks FM, Lichtenstein AH, Wu JHY, et al. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association. Circulation. June 2017.
- Chowdhury R, Warnakula S, Kunutsor S, et al. Association of Dietary, Circulating, and Supplement Fatty Acids With Coronary Risk: A Systematic Review and Meta-Analysis. Annals of Internal Medicine. March 2014.
- Dayrit FM. The Properties of Lauric Acid and Their Significance in Coconut Oil. Journal of the American Oil Chemists’ Society. January 2015.
- Lappano R, Sebastiani A, Cirillo F, et al. The Lauric Acid-Activated Signaling Prompts Apoptosis in Cancer Cells. Cell Death Discovery. September 2017.
- Institute of Medicine (US) Committee on Military Nutrition Research. Structured Lipids: An Overview and Comments on Performance Enhancement Potential. Food Components to Enhance Performance: An Evaluation of Potential Performance-Enhancing Food Components for Operational Rations. 1994.
- McCarty MF, DiNicolantonio JJ. Lauric Acid-Rich Medium-Chain Triglycerides Can Substitute for Other Oils in Cooking Applications and May Have Limited Pathogenicity. Open Heart. July 2016.
- Eyres L, Eyres MF, Chisholm A, et al. Coconut Oil Consumption and Cardiovascular Risk Factors in Humans. Nutrition Reviews. April 2016.
- Dayrit FM. The Properties of Lauric Acid and Their Significance in Coconut Oil. Journal of the American Oil Chemists’ Society. January 2015.
- Can Coconut Oil Help Me Lose Weight? Mayo Clinic. June 26, 2015.
- Keis K, Persaud D, et al. Investigation of Penetration Abilities of Various Oils Into Human Hair Fibers. Journal of Cosmetic Science. September–October 2005.
- Agero AL, Verallo-Rowell VM. A Randomized Double-Blind Controlled Trial Comparing Extra Virgin Coconut Oil With Mineral Oil as a Moisturizer for Mild to Moderate Xerosis. Dermatitis. September 2004.
- Organic Extra-Virgin Coconut Oil for Hair. Nutiva.
- Uses of Coconut Oil (Besides Food). Carrington Farms. March 26, 2015.
- Verallo-Rowell VM, Dillague KM, Syah-Tjundawan BS. Novel Antibacterial and Emollient Effects of Coconut and Virgin Olive Oils in Adult Atopic Dermatitis. Dermatitis. November–December 2008.
- Strunk T, Pupala S, Hibbert J, et al. Topical Coconut Oil in Very Preterm Infants: An Open-Label Randomised Controlled Trial. Neonatology. February 2018.
- Evangelista MT, Abad-Casintahan F, Lopez-Villafuerte L. The Effect of Topical Coconut Oil on SCORAD Index, Transepidermal Water Loss, and Skin Capacitance in Mild to Moderate Pediatric Atopic Dermatitis: A Randomized, Double-Blind, Clinical Trial. International Journal of Dermatology. January 2014.
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