Is Olive Oil or Coconut Oil Healthier? An Expert Comparison

November 9, 2025 •

3 min read

According to the USDA, a single tablespoon of coconut oil contains about six times more saturated fat than olive oil. Given the stark nutritional differences, the question of which is healthier, olive oil or coconut oil, requires a close look at their fat profiles, health impacts, and culinary applications.

Quick Summary

A comparison of olive oil and coconut oil, detailing their fat composition, health effects, and ideal culinary uses. Olive oil is lower in saturated fat and higher in heart-healthy monounsaturated fats, while coconut oil contains a higher percentage of saturated fat. The choice between them depends on dietary priorities and cooking needs.

Key Points

Fat Profile: Olive oil is rich in heart-healthy monounsaturated fats, while coconut oil is predominantly saturated fat.
Heart Health: Extensive research supports olive oil's role in improving cholesterol levels and reducing heart disease risk, unlike coconut oil's mixed effects.
Antioxidants: Extra virgin olive oil is packed with powerful antioxidants, while coconut oil offers only minimal amounts.
Cooking Applications: Olive oil is ideal for low to medium-heat cooking and dressings, whereas coconut oil is often used for high-heat frying and baking.
Moderation is Key: Due to its high saturated fat content, coconut oil should be used more sparingly than olive oil in a healthy diet.

Olive Oil vs. Coconut Oil: A Fat Profile Breakdown

While both olive oil and coconut oil have similar calorie counts per tablespoon, their fatty acid compositions are vastly different and form the basis of their differing health profiles. Understanding these differences is key to determining which oil is a better fit for your diet.

The Heart-Healthy Champion: Olive Oil

Olive oil is predominantly made up of monounsaturated fatty acids (MUFAs), specifically oleic acid, which is known for its heart-healthy benefits. These beneficial fats have been shown to help lower LDL (bad) cholesterol levels and may offer anti-inflammatory effects. Furthermore, extra virgin olive oil (EVOO), the least processed variety, is rich in antioxidants like polyphenols and vitamin E, which protect against oxidative stress. This nutrient density and fat profile are why olive oil is a cornerstone of the Mediterranean diet, linked to a reduced risk of cardiovascular disease, type 2 diabetes, and certain cancers.

The Saturated Fat Content of Coconut Oil

In contrast, coconut oil is composed of 80% to 90% saturated fat. A single tablespoon contains around 13 grams of saturated fat, a significant portion of an individual's recommended daily intake. While a large part of this saturated fat comes from medium-chain triglycerides (MCTs), primarily lauric acid, the health impact of these fats is still debated. Some studies suggest MCTs are processed differently by the body and may boost HDL (good) cholesterol, but they have also been shown to increase LDL (bad) cholesterol, particularly when compared to other plant-based oils. It also contains only trace amounts of vitamins and minerals.

Nutritional Comparison Table


Feature	Olive Oil (Extra Virgin)	Coconut Oil (Virgin)
Primary Fat Type	Monounsaturated Fats (Oleic Acid)	Saturated Fats (MCTs, Lauric Acid)
Saturated Fat per Tbsp	~1-2 grams	~12-13 grams
Heart Health	Generally improves cholesterol profile (lowers LDL, supports HDL)	Increases both LDL and HDL cholesterol
Antioxidants	High levels of polyphenols and vitamin E	Minimal amounts
Flavor Profile	Fruity, peppery, or nutty; versatile	Distinctly tropical, sweet, and nutty
Smoke Point	Medium (around 375-400°F)	Medium (around 350-375°F for virgin, higher for refined)
Best For	Salad dressings, sautéing, roasting, finishing dishes	High-heat cooking, baking, specific desserts

Culinary Applications and Considerations

The different fat profiles and smoke points of these oils mean they are best suited for different cooking applications. Extra virgin olive oil is ideal for low to medium-heat cooking, such as sautéing, and is a perfect finishing oil for salads and pasta. Its complex flavor profile adds depth to many dishes. On the other hand, coconut oil's tropical taste and creamy texture make it a popular choice for baking and high-heat frying where that flavor is desired. Refined coconut oil has a higher smoke point and more neutral flavor than the virgin version, but this processing also strips away some of the limited nutrients.

Making an Informed Choice for Your Health

When choosing between these two oils, consider your specific health goals and culinary needs. For overall heart health and daily cooking, especially at lower temperatures, olive oil is the clear winner due to its lower saturated fat content and high levels of beneficial monounsaturated fats and antioxidants. Its role in the famously healthy Mediterranean diet is supported by extensive research. Coconut oil, with its much higher saturated fat content, should be used in moderation as part of a balanced diet. While its MCTs offer some potential benefits, its effect on LDL cholesterol is a concern for long-term heart health.

For most people, integrating both oils into a cooking routine is a practical strategy. Use olive oil for daily cooking, dressings, and sautés, and reserve coconut oil for specific recipes that benefit from its high-heat tolerance and unique tropical flavor profile. This approach allows you to reap the distinct benefits of each while managing your intake of saturated fat.

Conclusion

In the debate over what is healthier, olive oil or coconut oil, the evidence strongly favors olive oil, particularly extra virgin varieties. Its superior fat composition, rich antioxidant content, and strong link to heart health make it a better staple for daily use. Coconut oil is not inherently bad but is best used in moderation due to its high saturated fat levels. Ultimately, a balanced diet that includes a variety of fats and prioritizes those rich in unsaturated fatty acids is the healthiest path forward. To find out more about healthy eating patterns, visit the American Heart Association for additional resources on dietary fats and heart health.

Frequently Asked Questions

Yes, olive oil is generally considered better for heart health because it is rich in monounsaturated fats that help lower LDL (bad) cholesterol, while coconut oil's high saturated fat content can increase LDL cholesterol.

Coconut oil contains some antioxidants, but they are far less potent and abundant than the polyphenols found in extra virgin olive oil. Much of the antioxidant content is also lost during the refining process for commercial coconut oil.

No, you cannot always substitute them interchangeably. Their different flavor profiles and smoke points mean they are best used in different culinary applications. Olive oil is better for dressings and low-heat cooking, while coconut oil is better for high-heat cooking and baking where a tropical flavor is welcome.

Coconut oil has significantly more saturated fat than olive oil. One tablespoon of coconut oil contains about 13 grams of saturated fat, compared to only 1-2 grams in olive oil.

Coconut oil does contain medium-chain triglycerides (MCTs), which proponents claim offer benefits like increased energy and cognitive function. However, the primary MCT in coconut oil, lauric acid, may not be digested as efficiently as other MCTs and its overall health benefits are controversial due to its impact on LDL cholesterol.

For high-heat cooking like frying, refined coconut oil is a better option due to its higher smoke point than extra virgin olive oil. Olive oil is best kept for low to medium-heat applications to preserve its nutrients and flavor.

Using both oils strategically can be beneficial. Incorporate olive oil for its heart-healthy fats and use coconut oil in moderation for specific recipes that require high-heat cooking or a tropical flavor.