Is Coconut Oil an Unhealthy Fat? Unpacking the Controversy

November 15, 2025 •

3 min read

According to the American Heart Association, 82% of the fat in coconut oil is saturated, a higher percentage than in butter, beef fat, or lard. This startling fact underpins the ongoing debate: is coconut oil an unhealthy fat, or are its health risks exaggerated?

Quick Summary

The claim that coconut oil is a 'superfood' is challenged by its very high saturated fat content, which raises harmful LDL cholesterol. Health authorities advise limiting its use and choosing healthier unsaturated oils instead, reserving it for occasional flavor enhancement.

Key Points

High Saturated Fat: Coconut oil consists of 80–90% saturated fat, more than butter or lard.
Raises Bad Cholesterol: Consistent scientific evidence shows consuming coconut oil raises harmful LDL cholesterol levels.
MCTs Misconception: Health benefits are often confused with studies using pure MCT oil, which differs significantly from commercial coconut oil.
Heart Health Risk: Major health organizations like the AHA advise limiting coconut oil consumption due to its link to heart disease risk.
Use Sparingly: It is best to use coconut oil in moderation for flavor rather than as a staple cooking oil for heart-healthy eating.
Better Alternatives: Healthier unsaturated oils, such as olive and canola, are better choices for everyday use as they can help lower LDL cholesterol.
External Benefits: While dietary benefits are questionable, coconut oil is an effective topical moisturizer for skin and hair.

The Core of the Controversy: Saturated Fat Content

At the heart of the debate surrounding coconut oil's healthfulness is its remarkably high saturated fat content. While all fats contain a mixture of saturated and unsaturated fats, coconut oil stands out with 80–90% saturated fat. This is significantly more than butter, which contains about 63% saturated fat.

Scientific Consensus on Saturated Fat and LDL Cholesterol

For decades, health organizations like the American Heart Association (AHA) have advised limiting saturated fat intake due to its link with increased LDL ("bad") cholesterol levels. High LDL cholesterol is a primary risk factor for heart disease and stroke. A meta-analysis published in the journal Circulation confirmed that coconut oil consumption significantly increases LDL cholesterol compared to non-tropical vegetable oils. This consistent scientific evidence from numerous studies forms the basis for caution regarding coconut oil.

The Medium-Chain Triglyceride (MCT) Misconception

Much of the positive health buzz around coconut oil is based on research involving medium-chain triglycerides (MCTs), which are processed differently by the body than other fats. However, this is a major point of confusion. The coconut oil sold in stores contains only about 14% MCTs, and the primary MCT is lauric acid, which behaves more like a longer-chain fat. The positive effects seen in clinical trials often use a specially formulated 100% MCT oil, not commercial coconut oil, and cannot be generalized.

The Verdict: Balanced Use in Context

Experts generally advise against using coconut oil as a primary cooking oil. While not 'poisonous,' as some sensational headlines have claimed, its health profile doesn't align with regular consumption, especially when superior heart-healthy alternatives are available. It can be used sparingly for its unique flavor, but a balanced approach is key.


A Comparison of Cooking Fats	Feature	Coconut Oil	Olive Oil	Sunflower Oil
Saturated Fat	Very High (~86%)	Very Low (~14%)	Very Low (~11%)
Monounsaturated Fat	Low (~6%)	Very High (~73%)	Low (~20%)
Polyunsaturated Fat	Very Low (~2%)	Low (~11%)	High (~69%)
Effect on LDL	Raises significantly	Lowers	Lowers
Best for Heart Health?	Use sparingly	Yes, excellent choice	Yes, excellent choice

Beyond the Kitchen: Other Uses for Coconut Oil

Topical Skin and Hair Care: Coconut oil's moisturizing properties make it effective for dry skin and hair. Its ability to penetrate hair shafts helps prevent damage and adds moisture. It is often used to tame frizzy hair and soothe dry scalp. However, be cautious when using it on the face, as it can clog pores and cause acne.
Oral Health (Oil Pulling): Some studies suggest that oil pulling with coconut oil may reduce harmful bacteria in the mouth. It is not a replacement for regular dental hygiene but can be a supplementary practice.

Conclusion: Navigating the Hype

While coconut oil's reputation was buoyed by unproven health claims, the scientific consensus is clear: it is a high-saturated-fat oil that elevates LDL cholesterol levels. The supposed benefits from MCTs do not translate from controlled studies to the oil found on supermarket shelves. For heart health, major dietary guidelines recommend replacing saturated fats like coconut oil with unsaturated vegetable oils such as olive or canola oil. Therefore, while there is room for coconut oil in a varied diet for flavor, it should be used in moderation, not as a primary "health food."

For a deeper dive into heart-healthy eating, consult the recommendations from the American Heart Association, which are based on decades of robust scientific research.

Frequently Asked Questions

Yes, from a saturated fat perspective, coconut oil is worse. At around 86% saturated fat, it contains significantly more than butter, which has about 63% saturated fat.

Studies have consistently shown that coconut oil consumption significantly raises both LDL ("bad") cholesterol and HDL ("good") cholesterol compared to unsaturated oils. However, the negative impact of high LDL is a more significant heart health risk.

While extra virgin coconut oil is less processed and may retain more antioxidants, its overall nutritional profile, including its high saturated fat content, remains largely the same as refined coconut oil. Both should be used sparingly.

Evidence is limited and inconclusive. The high concentration of MCT oil used in weight loss studies is not found in standard coconut oil. Any oil, including coconut oil, is high in calories and can contribute to weight gain if overconsumed.

Refined coconut oil has a higher smoke point than the virgin variety, making it suitable for some high-heat cooking. However, opting for a lower-saturated-fat oil is generally a healthier choice.

Observational studies of these populations often consume whole coconut products rather than refined oil. Furthermore, their overall diet and lifestyle, which includes higher fiber and less processed foods, likely explain the low heart disease rates, not the coconut oil itself.

The American Heart Association suggests limiting saturated fat to less than 6% of total calories. A single tablespoon of coconut oil nearly hits this limit. Therefore, it is best to use it only in very small amounts on occasion.