How much coconut oil is safe to drink daily?

November 29, 2025 •

4 min read

According to the American Heart Association (AHA), decades of science prove that saturated fats, which make up about 82% of coconut oil, can raise "bad" LDL cholesterol. Navigating the recommended daily intake for this popular product is crucial for health-conscious consumers who may be wondering just how much coconut oil is safe to drink.

Quick Summary

Excessive coconut oil consumption can increase bad cholesterol and raise heart disease risk. Daily limits are often linked to total saturated fat guidelines. The oil should be used in moderation as part of a balanced diet, not consumed in large amounts for unproven health benefits.

Key Points

Daily Limit: Incorporating coconut oil should be done within the context of overall saturated fat intake guidelines.
High Saturated Fat: Coconut oil is roughly 82% saturated fat, which is higher than butter and beef fat.
Elevates Bad Cholesterol: Excessive consumption can raise LDL (bad) cholesterol, increasing the risk of heart disease.
Avoid Drinking Directly: Drinking large quantities is not recommended and can cause gastrointestinal issues and significant weight gain due to high calories.
Heart-Healthy Alternatives: Unsaturated fat-rich oils like olive oil or canola oil are considered more heart-healthy than coconut oil for regular use.
MCT Confusion: The metabolic benefits of pure MCT oil do not directly transfer to coconut oil, as its primary MCT (lauric acid) behaves differently.

Understanding the Nutritional Profile of Coconut Oil

Before determining how much coconut oil is safe to drink, it's essential to understand its composition. Coconut oil is primarily composed of saturated fats, with approximately 82-92% of its fat content being saturated. While often touted for its medium-chain triglycerides (MCTs), which can be metabolized differently by the body, the reality is more nuanced. The dominant MCT in coconut oil is lauric acid (C12), which behaves more like a long-chain fatty acid in the body and has been shown to raise LDL (bad) cholesterol, not just HDL (good) cholesterol.

The Heart Health Controversy

The health claims surrounding coconut oil, particularly for heart health, have been a subject of significant debate. While some older studies suggested benefits, more recent analyses and health organization warnings paint a different picture. The American Heart Association (AHA) advises against replacing unsaturated fats with coconut oil, noting its potential to increase cardiovascular risk by elevating LDL cholesterol.

Official Dietary Guidelines and Recommended Limits

To understand a safe daily amount, it's necessary to look at general dietary guidelines for saturated fat. For the average adult, a key recommendation is to keep saturated fat intake to less than 10% of total daily calories. For those with heart disease concerns, the AHA recommends an even stricter limit of no more than 6%. A typical serving of coconut oil contains a significant amount of saturated fat, which can quickly approach or exceed recommended daily limits depending on overall dietary intake.

General recommendations suggest moderation is key when incorporating coconut oil into your diet. For individuals with high cholesterol or a higher risk of heart disease, consumption should be carefully considered and ideally discussed with a healthcare provider due to the known effect on LDL cholesterol. While some limited, short-term uses of specific amounts under medical supervision have been explored, this is not a general guideline for daily consumption.

Comparison Table: Coconut Oil vs. Heart-Healthy Alternatives


Feature	Coconut Oil	Olive Oil	Avocado Oil
Primary Fat Type	Saturated fat (approx. 92%)	Monounsaturated fat (approx. 73%)	Monounsaturated fat (approx. 71%)
Recommended Use	Moderate intake, low-medium heat cooking, baking	Cold applications (dressings) and low-medium heat cooking	High-heat cooking (frying) and dressings
LDL Cholesterol Impact	Raises LDL (bad) cholesterol	Reduces LDL (bad) cholesterol	Reduces LDL (bad) cholesterol
AHA Stance	Advised against for heart health	Recommended as a heart-healthy fat	Recommended as a heart-healthy fat
MCT Content	High in lauric acid, a specific MCT	Negligible	Negligible

The Risks of Excessive Coconut Oil Consumption

Drinking large quantities of coconut oil is not advisable and can lead to several health issues. These risks are mainly associated with its high caloric density and high saturated fat content. The idea of drinking spoonfuls for health benefits is not supported by major health organizations and can be counterproductive.

Elevated Cholesterol Levels: As a source rich in saturated fat, overconsumption can raise harmful LDL cholesterol, increasing the risk of heart disease and stroke.
Weight Gain: Coconut oil is very calorie-dense. A typical serving contains a substantial number of calories. Drinking multiple servings can lead to a significant increase in daily calorie intake and potential weight gain.
Digestive Discomfort: Consuming large amounts, particularly at once, can cause digestive problems such as nausea, upset stomach, diarrhea, and abdominal cramping.
Impaired Metabolic Function: Some animal studies have shown that long-term, high-dose coconut oil supplementation may lead to metabolic changes associated with obesity and inflammation.

Responsible Consumption: Use it, Don't Drink it

Instead of drinking it, incorporate coconut oil responsibly into your diet. Use small amounts for specific cooking needs where its flavor is desired, such as for baking or sautéing. For general cooking, heart-health organizations recommend opting for oils rich in unsaturated fats, such as olive or canola oil. If you are interested in the MCT benefits, consider a pure MCT oil supplement under medical guidance, as the MCT profile differs from that of coconut oil. The focus should always be on a balanced dietary pattern, where fats are consumed as part of whole, unprocessed foods. To learn more about heart-healthy eating patterns, consider resources from the American Heart Association at heart.org.

Conclusion: Moderation is Key

There is no medically supported "safe to drink" daily dose of coconut oil beyond using it moderately in food. Due to its high saturated fat content, health authorities advise limiting overall intake to fit within dietary saturated fat guidelines. The widespread belief that drinking coconut oil is a health miracle lacks scientific backing and can pose serious risks, particularly to heart health. For a balanced diet, prioritize healthier, unsaturated fats from sources like olive oil, and if using coconut oil, do so sparingly and with full awareness of your overall saturated fat intake.

Frequently Asked Questions

Consuming a serving of coconut oil every day can quickly add a significant amount of saturated fat to your diet, potentially exceeding recommended daily limits, especially if you get saturated fat from other foods. A better approach is to use it sparingly in cooking.

Drinking too much coconut oil can dangerously raise your LDL (bad) cholesterol levels due to its high saturated fat content. It is also extremely high in calories, which can easily lead to weight gain, and can cause stomach upset and diarrhea.

The most common and immediate signs of consuming excessive coconut oil are gastrointestinal issues such as nausea, diarrhea, and stomach cramping. Over the long term, elevated cholesterol levels may be a silent side effect.

For cooking, heart health experts recommend replacing tropical oils like coconut oil with oils rich in unsaturated fats. Good options include olive oil, canola oil, avocado oil, and sunflower oil.

Coconut oil contains more saturated fat than butter, with about 82% versus 63%, respectively. Both are high in saturated fat and should be limited within the context of total daily fat intake according to health guidelines.

Not reliably. Most of the MCT-related health claims are based on studies using pure MCT oil, not coconut oil. The dominant MCT in coconut oil, lauric acid, is metabolized differently than the MCTs found in pure supplements.

In some therapeutic settings, such as for treating malabsorption syndromes or as part of a medically supervised ketogenic diet for epilepsy, MCTs (not necessarily whole coconut oil) might be recommended. This is always done under professional medical supervision.