Is it healthy to cook on coconut oil?

December 12, 2025 •

3 min read

While coconut oil is a popular choice for many home cooks and has been marketed as a 'superfood,' it is important to understand the full health context. The primary health concern stems from the fact that it is a saturated fat, with nearly 90% of its fat content being saturated.

Quick Summary

This article provides a comprehensive look at the health implications of cooking with coconut oil, including its high saturated fat content and impact on cholesterol. It compares coconut oil with other popular cooking oils, outlines best practices for use, and discusses the ongoing debate surrounding its health benefits versus risks.

Key Points

High Saturated Fat: Coconut oil is nearly 90% saturated fat, which can raise LDL ('bad') cholesterol levels.
MCTs vs. Regular Oil: Most health claims about MCTs do not apply to regular store-bought coconut oil, which is mostly lauric acid.
Refined vs. Virgin: Refined coconut oil is better for high-heat cooking due to its higher smoke point and neutral flavor, while virgin is better for lower heat and baking where coconut flavor is welcome.
Better Alternatives: Experts recommend replacing coconut oil with unsaturated fats like olive oil and avocado oil for better heart health.
Consider the 'Big Picture': Your overall dietary pattern matters most. Use coconut oil in moderation and as an occasional substitute for other saturated fats.

The Health Debate: Is It Healthy to Cook on Coconut Oil?

The Role of Saturated Fat

At nearly 90% saturated fat, coconut oil is one of the highest sources of saturated fat available. For decades, health organizations like the American Heart Association (AHA) have warned that a high intake of saturated fat can raise LDL ('bad') cholesterol, increasing the risk of heart disease and stroke. This is the core argument against using coconut oil as a primary cooking oil. A meta-analysis of clinical trials found that coconut oil consumption significantly increased total cholesterol and LDL cholesterol when compared with non-tropical vegetable oils. This was true even though it also raised beneficial HDL ('good') cholesterol. The increase in LDL is considered a significant risk factor for cardiovascular disease.

The Medium-Chain Triglyceride (MCT) Myth

Much of the positive health buzz around coconut oil is based on studies of pure medium-chain triglycerides (MCTs), a special formulation not found in typical store-bought coconut oil. While MCTs are absorbed and metabolized differently, providing a fast energy source, the coconut oil on most shelves contains mostly lauric acid. Lauric acid is metabolized more slowly and behaves more like a longer-chain fatty acid, meaning the benefits seen with pure MCT oil do not apply to regular coconut oil. While some studies show virgin coconut oil increasing HDL cholesterol more than other oils, the overall impact on heart health remains controversial. For the general public, the risks of increased LDL cholesterol associated with high saturated fat intake are a primary concern.

Cooking with Coconut Oil: A Practical Guide

Using coconut oil requires understanding its properties, especially in relation to heat and flavor. There are two main types: unrefined (virgin) and refined.

Unrefined (Virgin) Coconut Oil: Extracted from fresh coconut meat without extensive processing, this oil retains a strong coconut aroma and flavor. With a moderate smoke point of around 350°F (177°C), it is best suited for low-to-medium heat cooking, sautéing, or baking where a hint of coconut is desired.
Refined Coconut Oil: Processed from dried coconut meat (copra), this version is flavorless and odorless. Its higher smoke point of 400–450°F (204–232°C) makes it better for high-heat cooking methods like stir-frying or deep-frying.

It's important to remember that regardless of the type, the saturated fat content remains very high. Moderation is key, especially if you are watching your saturated fat intake for heart health.

Comparison Table: Coconut Oil vs. Other Common Cooking Oils


Feature	Coconut Oil	Extra Virgin Olive Oil	Canola Oil	Avocado Oil
Primary Fat Type	Saturated (90%)	Monounsaturated	Monounsaturated	Monounsaturated
Heart Health	Raises both LDL and HDL cholesterol	Lowers LDL, high in antioxidants	Lowers LDL, neutral flavor	Lowers LDL, very high smoke point
Smoke Point (Refined)	~400-450°F	~350-410°F	~400°F (Refined)	~520°F (Refined)
Best For	High-heat frying (refined), baking (virgin)	Salad dressings, low-to-medium cooking	General purpose cooking, baking	High-heat cooking, frying
Flavor	Strong coconut (virgin), neutral (refined)	Peppery, fruity, buttery	Neutral	Slightly nutty, mild

Authoritative Source on Dietary Fats

For more detailed information on dietary fats and cardiovascular health, consult the recommendations from the American Heart Association. Their guidelines advocate for replacing saturated fats with unsaturated fats to improve heart health markers.

Conclusion: A Balanced Perspective

Ultimately, whether it is healthy to cook on coconut oil depends on a balanced dietary context. While it has some benefits, like resistance to heat damage due to its high saturated fat content and antimicrobial properties from lauric acid, its impact on LDL cholesterol must be considered. Given that it is largely saturated fat, moderation is crucial, and it should not be treated as a primary or unlimited cooking oil. For everyday cooking, most health experts recommend opting for unsaturated alternatives like olive oil or avocado oil. When using coconut oil, consider it an occasional substitute for other saturated fats, such as butter, particularly in recipes where its unique flavor is desired. A healthy diet focuses on overall patterns, and reducing total saturated fat intake remains a key strategy for cardiovascular wellness.

Frequently Asked Questions

The evidence on coconut oil's effect on heart health is conflicting. While it may raise 'good' HDL cholesterol, it also increases 'bad' LDL cholesterol, and most health experts advise that the increase in LDL outweighs the potential benefits.

Olive oil is generally considered healthier for everyday cooking because it is high in heart-healthy monounsaturated fats and antioxidants, and much lower in saturated fat than coconut oil.

Refined coconut oil has a high smoke point and can be used for deep-frying, though its high saturated fat content makes healthier alternatives preferable. Unrefined coconut oil has a lower smoke point and is not suitable for high-heat frying.

Since coconut oil is high in saturated fat, it should be consumed in moderation. Health organizations suggest limiting total saturated fat intake, so it's best to use it sparingly, substituting for other fats like butter rather than adding to your diet.

Virgin coconut oil contains more antioxidants and flavor but has a lower smoke point. Refined oil is flavorless with a higher smoke point. From a saturated fat perspective, they are very similar, so the 'better' choice depends on your cooking method and desired flavor profile.

All oils, including coconut oil, are calorie-dense. While some studies on MCTs (not regular coconut oil) have shown potential links to weight management, excessive consumption of any oil can lead to weight gain. Moderation is important.

The MCTs in coconut oil can be a fast fuel source, but the special formulation used in clinical studies differs from the oil sold in stores. For the average consumer, the effects are not the same, and the high saturated fat content is a more significant factor.