Which Coconut Oil to Eat, Refined or Unrefined? A Complete Guide

November 30, 2025 •

3 min read

According to the Food Network, coconut oil is now a staple in many kitchens, leading to the common question: which coconut oil to eat, refined or unrefined? This choice hinges on key differences in flavor, processing, and heat tolerance that impact your cooking and health goals.

Quick Summary

This guide details the differences in flavor, processing, smoke point, and nutrition between refined and unrefined coconut oil to help you decide which is best for your culinary and health needs.

Key Points

Processing Differences: Unrefined coconut oil is minimally processed and often cold-pressed, retaining more nutrients and a rich coconut flavor. Refined oil is made from dried copra and is bleached and deodorized, resulting in a neutral taste and higher smoke point.
Smoke Point Dictates Use: Choose unrefined for medium-heat cooking or baking (up to 350°F), and refined for high-heat cooking like frying (up to 450°F) to prevent burning.
Flavor vs. Neutrality: Pick unrefined coconut oil if you desire a tropical, coconutty flavor in your food. Opt for refined when you want the benefits of coconut oil without altering the taste of your dish.
Nutrition Nuances: While macronutrient content is similar, unrefined coconut oil contains more antioxidants and polyphenols. Both are high in saturated fat and should be consumed in moderation.
Cost and Availability: Unrefined coconut oil is generally more expensive than refined due to its production method. Refined oil is typically more common and budget-friendly.
Application Depends on Need: Unrefined is great for raw applications, smoothies, and low-heat dishes. Refined is better for baking, frying, and any recipe needing a flavorless, heat-stable fat.

Understanding the Production Process

The key difference between refined and unrefined coconut oil lies in how they are processed, which impacts their taste, smell, and how they can be used.

Unrefined Coconut Oil (Virgin)

Unrefined coconut oil, also called virgin or extra virgin, is made from fresh coconut meat using minimal heat or chemicals, often through cold-pressing. This method preserves the oil's natural coconut flavor, aroma, and beneficial plant compounds.

Refined Coconut Oil

Refined coconut oil is made from dried coconut meat (copra) and undergoes significant processing, including bleaching (filtering through activated clay), deodorizing (using steam to remove smell and taste), and neutralizing to extend its shelf life. This process results in a neutral-tasting, odorless oil with a higher heat tolerance.

Refined vs. Unrefined: Key Differences at a Glance

Here's a comparison to help you understand the differences between refined and unrefined coconut oil:


Feature	Unrefined (Virgin) Coconut Oil	Refined Coconut Oil
Processing	Minimally processed, cold-pressed or fermented from fresh coconut meat.	Highly processed (bleached, deodorized) from dried coconut meat (copra).
Flavor/Aroma	Strong, distinct coconut flavor and aroma.	Neutral, tasteless, and odorless.
Smoke Point	Medium, around 350°F (177°C), not ideal for high heat.	High, around 400–450°F (204–232°C), suitable for high-temperature cooking.
Nutritional Content	Higher in polyphenols and other antioxidants, retaining more natural compounds.	Loses some antioxidants and nutrients during processing, but still contains MCTs.
Cost	Generally more expensive due to higher production costs.	Typically less expensive due to the use of more abundant dried copra.
Shelf Life	Can last up to two years if stored correctly.	Similar shelf life to unrefined, but can be more prone to oxidation over time.

The Health and Nutritional Angle

Both types of coconut oil have similar calorie and fat content, with about 120 calories and 14 grams of fat per tablespoon. However, there are some nutritional differences:

Antioxidants: Unrefined coconut oil keeps more natural antioxidants and phytochemicals from the coconut meat, which may have anti-inflammatory effects.
MCTs: Both contain medium-chain triglycerides (MCTs), like lauric acid, providing a quick energy source. The amount of MCTs doesn't change much during refining.
Saturated Fat: Both are high in saturated fat (80-90%). Health experts advise limiting saturated fat intake because it can increase LDL cholesterol. Coconut oil should be used in moderation as part of a balanced diet with other healthy fats.

Choosing for Your Kitchen: Best Uses for Each

The best choice depends on your cooking needs.

When to Use Unrefined Coconut Oil

Unrefined oil is best for low to medium-heat cooking up to 350°F (177°C). It's ideal when you want a strong coconut flavor in dishes like curries, smoothies, baked goods, or raw desserts.

When to Use Refined Coconut Oil

Refined coconut oil is better for high-heat cooking like deep-frying, searing, and roasting due to its higher smoke point of 400-450°F (204-232°C). Use it when you need a neutral flavor that won't interfere with other ingredients, making it good for baking or general cooking. Its lower cost also makes it a versatile option for everyday use.

Conclusion: Which One is Right for You?

Deciding between refined and unrefined coconut oil depends on your intended use. If you prefer the natural flavor and nutrients for low-heat cooking or raw preparations, choose unrefined. For high-heat cooking or when a neutral flavor is needed, refined coconut oil is more suitable and economical. Many home cooks keep both types on hand. Remember that both are high in saturated fat, so use them sparingly within a balanced diet that includes various healthy fats. For more information on dietary fats, visit the Harvard T.H. Chan School of Public Health website.

Frequently Asked Questions

Unrefined, or virgin, coconut oil is often considered healthier because its minimal processing retains a higher level of antioxidants and natural nutrients. However, from a macronutrient perspective, both are very similar in terms of calories and saturated fat content.

It is not recommended to use unrefined coconut oil for high-heat frying. With a smoke point of about 350°F (177°C), it can burn and degrade at high temperatures. Refined coconut oil, with a smoke point up to 450°F (232°C), is the proper choice for frying.

No, refined coconut oil is virtually tasteless and odorless. The refining process includes a deodorization step that removes the characteristic coconut flavor and scent, making it a neutral cooking oil.

The best coconut oil for baking depends on your flavor preference. If you want a tropical flavor, use unrefined. If you prefer a neutral taste that won't overpower other ingredients, refined coconut oil is the best option.

Not all refined coconut oil is made with harsh chemical solvents like hexane. Many reputable brands use a steam-refining process instead, which removes the flavor without chemical additives. Always check the label to ensure it is expeller-pressed or steam-refined.

Yes, both types of coconut oil are suitable for keto recipes like fat bombs, which are designed to increase fat intake. Unrefined oil is often preferred for these treats for its rich flavor and higher antioxidant content.

Coconut oil should be stored in a cool, dark place away from direct sunlight. It will be solid at room temperature and melt when heated. It's normal for it to change consistency with temperature fluctuations, but store it properly to maintain its quality and shelf life.