Is Coconut Oil the Healthiest Oil to Use?

November 22, 2025 •

3 min read

According to the American Heart Association (AHA), approximately 72% of Americans previously considered coconut oil a healthy food. However, the notion of coconut oil being the healthiest oil is a widespread misconception that requires a closer look at its nutritional composition and the latest scientific recommendations. This article will delve into the facts to determine where coconut oil truly stands in the world of healthy cooking oils.

Quick Summary

This article explores the health controversy surrounding coconut oil, detailing its high saturated fat content and contrasting it with unsaturated alternatives like olive and avocado oil. We review the evidence regarding its impact on cholesterol and heart health, providing a balanced perspective on its culinary uses and recommending healthier, everyday alternatives.

Key Points

High Saturated Fat: Coconut oil is composed of 82-90% saturated fat, far exceeding other common cooking oils and contradicting its 'healthiest' reputation.
MCTs Are Not a Cure-All: The health benefits often linked to coconut oil come from pure MCT oil studies, not the commercial coconut oil we consume, which contains different fatty acids.
Raises LDL Cholesterol: Health organizations like the AHA confirm that the saturated fat in coconut oil can raise 'bad' LDL cholesterol, increasing heart disease risk.
Moderation is Key: Coconut oil should be used sparingly as a flavor agent, much like butter, rather than as a primary cooking oil.
Unsaturated Fats are Healthier: For everyday use, oils rich in monounsaturated and polyunsaturated fats, such as extra virgin olive oil and avocado oil, are proven heart-healthier options.
Check the Smoke Point: When cooking with higher heat, consider oils with higher smoke points, like avocado oil, over coconut oil to preserve nutritional benefits and prevent breakdown.
Topical Benefits: While not ideal for ingestion, coconut oil is an effective moisturizer for skin and a beneficial treatment for hair and certain skin conditions.
Prioritize Overall Diet: The healthiest approach is to consume a variety of fats as part of a balanced, whole-food diet, rather than relying on any single oil as a 'superfood'.

The Saturated Fat Problem: More Than a 'Healthy' Hype

Coconut oil is often perceived as healthy, but experts caution that its high saturated fat content, ranging from 82% to 90%, is a concern. This is significantly higher than butter (around 63%) or olive oil (around 14%). Health organizations, including the American Heart Association (AHA), have consistently advised that consuming diets rich in saturated fat can elevate LDL ('bad') cholesterol, increasing the risk of cardiovascular disease.

Lauric Acid and the MCT Myth

A significant portion of coconut oil's fat content is lauric acid, a medium-chain fatty acid (MCFA). While some studies on pure MCT oil show unique metabolic properties, these benefits do not directly translate to coconut oil. Lauric acid behaves more like a long-chain fatty acid in the body, which can raise cholesterol. The amount of MCTs in standard coconut oil is insufficient to replicate the effects seen with dedicated MCT oil supplements.

Comparison of Common Cooking Oils

Replacing saturated fats with unsaturated fats is generally recommended by health experts for improving cholesterol and heart health. Here's how coconut oil compares to some alternatives:


Feature	Coconut Oil	Extra Virgin Olive Oil	Avocado Oil
Saturated Fat Content	Very High (82-90%)	Low (around 14%)	Low (around 12-13%)
Monounsaturated Fat	Low (6-7%)	Very High (up to 73%)	High (up to 70%)
Omega-3s	Trace amounts	Trace amounts	Low
Antioxidants	Contains some, but depends on processing	High, especially in EVOO	High, including vitamin E
Flavor Profile	Distinct coconut flavor, can be neutral if refined	Peppery, fruity, and grassy	Mild, buttery, and neutral
Smoke Point	Medium (350-450°F depending on type)	Medium (405°F for EVOO)	Very High (520°F)

When to Use Coconut Oil: The Proper Context

Coconut oil doesn't need to be entirely avoided, but it should be used in moderation as part of a diet rich in unsaturated fats.

For Flavor: Unrefined (virgin) coconut oil adds a tropical taste to dishes.
Topical Use: It's an effective moisturizer and has potential antimicrobial benefits for skin and hair.
Higher-Heat Cooking (Refined): Refined coconut oil has a higher smoke point than the virgin variety, suitable for some cooking, although options like avocado oil are often preferred.

The Takeaway for Healthy Cooking

For daily cooking, oils high in monounsaturated and polyunsaturated fats, like extra virgin olive oil and avocado oil, are recommended for their proven cardiovascular benefits. A balanced approach prioritizing unsaturated fats while using coconut oil sparingly for flavor is key.

Conclusion: Not the Healthiest, But Not 'Pure Poison'

Labeling coconut oil as the healthiest oil is a misrepresentation. Its high saturated fat content, particularly lauric acid, contributes to increased LDL cholesterol and heart disease risk. It is better viewed as a flavoring fat to be used in moderation, similar to butter. Health experts advocate for a diet emphasizing unsaturated fats from sources like olive oil, avocado oil, and nuts for long-term health. The healthiest cooking approach involves using a variety of minimally processed, plant-based oils and managing overall fat intake. More information on healthy eating can be found in guidelines from organizations like the American Heart Association. While some small studies suggest minor benefits, major health recommendations are based on extensive research.

Additional Oil Comparisons


Oil	Key Features	Best Uses
Canola Oil	Low in saturated fat; good source of omega-3s	Sautéing, low-heat baking
Flaxseed Oil	High in plant-based omega-3s (ALA)	Dressings, dips (low smoke point)
Sesame Oil	Good source of unsaturated fats and antioxidants	Stir-fries, marinades (toasted for flavor)
Walnut Oil	Rich in omega-3s (ALA)	Dressings, drizzling over foods

Healthiest Oil Options for Different Cooking Needs

Extra Virgin Olive Oil: Ideal for dressings, dips, low-heat sautéing, and drizzling.
Avocado Oil: Excellent for high-heat cooking, including frying, grilling, and roasting.
High-Oleic Safflower Oil: Great for deep-frying and pan-searing due to its high smoke point.
Refined Coconut Oil: Suitable for baking and sautéing when a coconut flavor is desired.

Ultimately, a balanced diet with a variety of healthy fats is more beneficial than focusing on a single oil as a 'superfood'.

Frequently Asked Questions

No, major health organizations, including the American Heart Association, advise against using coconut oil for heart health. Due to its high saturated fat content, it can raise LDL ('bad') cholesterol levels, increasing the risk of heart disease.

The weight loss claims associated with coconut oil are largely unsupported by robust evidence. While the MCTs in coconut oil can be metabolized quickly, the oil itself is very high in calories, and pure MCT oil, not coconut oil, is what has been shown to potentially impact weight.

Olive oil is significantly healthier for daily use than coconut oil. Olive oil is rich in heart-healthy monounsaturated fats and antioxidants, whereas coconut oil is predominantly saturated fat and can increase LDL cholesterol.

Refined coconut oil has a medium-to-high smoke point, making it suitable for some high-heat cooking. However, there are healthier and more stable options available, such as avocado oil, which has a very high smoke point.

Virgin coconut oil is less processed than refined coconut oil and retains more antioxidants, but both types are still very high in saturated fat and should be used sparingly for dietary purposes.

No, experts recommend using a variety of oils, prioritizing those high in unsaturated fats like olive, avocado, canola, and sunflower oils for daily cooking.

Yes, coconut oil is highly effective for external use. It is a proven moisturizer for skin and hair, and its antimicrobial properties can benefit scalp health and skin conditions like eczema.