Which is more healthier, olive oil or coconut oil? A definitive comparison

October 23, 2025 •

4 min read

According to the American Heart Association, replacing saturated fats with unsaturated fats can help lower cholesterol levels. This critical fact sets the stage for the debate: which is more healthier, olive oil or coconut oil, and how do their differing fat compositions impact your health?

Quick Summary

This article provides an in-depth comparison of olive oil and coconut oil, examining their fatty acid content, heart health benefits, antioxidant properties, and optimal culinary applications. It clarifies their nutritional differences to help you make informed choices.

Key Points

Olive oil is the healthier choice: Its high content of monounsaturated fats and antioxidants offers more proven benefits for long-term health, particularly heart health.
Coconut oil is high in saturated fat: Containing 80-90% saturated fat, it raises both 'good' HDL and 'bad' LDL cholesterol, leading health authorities to recommend moderation.
Extra virgin olive oil contains more nutrients: Cold-pressed EVOO is packed with potent antioxidants and vitamins E and K, which are largely absent in refined oils.
Consider smoke points for cooking: Olive oil is best for low to medium-heat cooking, while refined coconut oil has a higher smoke point suitable for frying.
Use variety for balanced health: While olive oil is the better everyday option, coconut oil can be used sparingly for its unique flavor and properties.
Fat quality matters over quantity: Both oils are calorie-dense, but the type of fat—unsaturated in olive oil versus saturated in coconut oil—is the critical factor for health impact.

Olive Oil vs. Coconut Oil: A Nutritional and Health-Focused Analysis

For years, olive oil has been a staple of the heart-healthy Mediterranean diet, while coconut oil has enjoyed a more recent wave of popularity, often marketed as a superfood. However, a closer look at their nutritional profiles reveals significant differences, particularly in their fat composition, which directly influences their overall health impact. Understanding these distinctions is key to making the best choice for your health and cooking needs.

The Fatty Acid Breakdown

At the heart of the health debate is the primary type of fat each oil contains. Olive oil is predominantly composed of heart-healthy unsaturated fats, while coconut oil is overwhelmingly saturated fat.

Olive Oil: Rich in monounsaturated fats (MUFAs), especially oleic acid, which make up about 75% of its composition. MUFAs are known for their ability to lower 'bad' LDL cholesterol and raise 'good' HDL cholesterol. Extra virgin olive oil also contains polyphenols, powerful antioxidants with anti-inflammatory properties.
Coconut Oil: Composed of a staggering 80-90% saturated fat. While a significant portion is medium-chain triglycerides (MCTs) like lauric acid, which may boost HDL cholesterol, it also raises LDL cholesterol. For this reason, the American Heart Association advises limiting coconut oil consumption.

Impact on Heart Health

This difference in fatty acid composition is where the two oils diverge most prominently regarding heart health. Numerous studies link the high monounsaturated fat content of olive oil to a reduced risk of cardiovascular disease. The Mediterranean diet, in which olive oil is a cornerstone, is consistently recognized as one of the healthiest dietary patterns in the world for heart health. Conversely, coconut oil's high saturated fat content and its effect of raising LDL cholesterol make it a less favorable choice for long-term cardiovascular health when compared to unsaturated fats.

Antioxidant and Nutrient Content

Another key differentiating factor is the presence of antioxidants and other beneficial compounds.

Olive Oil: Extra virgin olive oil is particularly rich in powerful antioxidants, including vitamin E and polyphenols, which combat oxidative stress and reduce inflammation. The less refined the oil, the higher its antioxidant content.
Coconut Oil: Virgin coconut oil contains some antioxidants, but they are far less potent and fewer in number compared to those found in olive oil. Refined versions of coconut oil offer negligible nutritional value beyond their fat content.

Culinary Uses and Smoke Points

The best oil for your dish also depends on your cooking method due to their differing smoke points—the temperature at which an oil begins to smoke and break down.

Olive Oil: Extra virgin olive oil has a medium smoke point (around 350-420°F or 177-216°C), making it ideal for low to medium-heat cooking like sautéing, roasting, and drizzling over salads or finished dishes. It imparts a distinct, fruity flavor.
Coconut Oil: Unrefined coconut oil has a moderate smoke point (~350°F or 177°C), suitable for baking and medium-heat frying. Refined coconut oil has a higher smoke point (~400°F or 204°C), making it better for high-heat applications. It contributes a characteristic tropical or nutty flavor.

How Do They Compare? A Side-by-Side Table


Feature	Olive Oil (Extra Virgin)	Coconut Oil (Virgin)
Predominant Fat Type	Monounsaturated Fat (approx. 75%)	Saturated Fat (approx. 80-90%)
Heart Health Benefits	Strong evidence for reducing LDL cholesterol and increasing HDL cholesterol, protecting against heart disease.	Raises both LDL and HDL cholesterol; high saturated fat intake is linked to increased heart disease risk.
Antioxidants	Rich source of polyphenols and vitamin E.	Contains small amounts, lost during refining.
Nutrient Density	Higher levels of beneficial vitamins and antioxidants.	Minimal vitamin and mineral content.
Flavor Profile	Fruity, peppery, or nutty, depending on the variety.	Distinct, sweet, and tropical flavor.
Ideal Cooking Uses	Dressings, sautéing, roasting, and finishing dishes.	Baking, high-heat frying (refined), and adding a tropical taste.
Shelf Stability	Good shelf life, but sensitive to heat, light, and air.	Very long shelf life due to high saturated fat content.

Making the Right Choice for Your Diet

While both oils can fit into a balanced diet, olive oil is generally considered the healthier choice for daily use, especially for those concerned with heart health. Its favorable fatty acid profile and high antioxidant content provide a more robust health advantage. Coconut oil, due to its high saturated fat content, is best used in moderation, especially when you desire its specific flavor for certain recipes. Ultimately, incorporating a variety of healthy, minimally processed oils and fats is the best approach to nutritional health.

The Final Verdict

For everyday health and cooking, extra virgin olive oil is the clear winner over coconut oil. Its well-documented heart health benefits and rich antioxidant content make it a superior choice for long-term wellness. However, this doesn't mean coconut oil is without its merits. Used judiciously for specific culinary purposes or for its skincare benefits, it can still have a place in your pantry. The key is mindful consumption, prioritizing the unsaturated fats in olive oil as your primary fat source for the greatest health advantages.

What to Look for When Buying

When selecting your oils, look for extra virgin olive oil for the highest quality and most nutrients. For coconut oil, choose unrefined or virgin versions if you want to retain its natural flavor and minor antioxidant benefits. Be mindful of the refining process, as heavily processed oils of any kind lose valuable nutrients.

The Bottom Line

While both olive oil and coconut oil are calorie-dense and should be used in moderation, the health evidence overwhelmingly favors olive oil, particularly extra virgin varieties. For those prioritizing heart health, reducing inflammation, and increasing antioxidant intake, olive oil is the clear frontrunner for everyday culinary use.

References

American Heart Association: 'Healthy Cooking Oils'
Harvard Health: 'Is there a place for coconut oil in a healthy diet?'
Cleveland Clinic: 'Olive Oil vs. Coconut Oil: Which Is Heart-Healthier?'
Verywell Health: 'Coconut Oil vs. Olive Oil: Which One Is Better for Your Health?'
Olive Wellness Institute: 'How does olive oil compare with coconut oil?'

Frequently Asked Questions

Yes, virgin coconut oil contains medium-chain triglycerides (MCTs) and some antioxidants. MCTs are metabolized differently and can provide a quick energy source, and some studies suggest they may boost 'good' HDL cholesterol. However, its high saturated fat content and impact on 'bad' LDL cholesterol mean it should be consumed in moderation.

Yes, extra virgin olive oil is generally considered better. It is less processed and retains more of the beneficial antioxidants and anti-inflammatory compounds. Regular or light olive oil undergoes more refinement, which removes some of these health-promoting elements.

Extra virgin olive oil has a moderate smoke point and is suitable for most everyday cooking, including sautéing and roasting. Refined olive oils have a higher smoke point and can be used for frying. However, high-heat cooking can reduce the antioxidant content of EVOO.

The primary fatty acid in olive oil is oleic acid, a monounsaturated fatty acid (MUFA). This healthy fat is a major contributor to olive oil's heart-protective properties.

Coconut oil is solid at room temperature because it is primarily composed of saturated fats. Saturated fats have a different molecular structure than unsaturated fats, causing them to be solid at cooler temperatures.

Studies show that coconut oil can raise LDL ('bad') cholesterol levels, which is a risk factor for heart disease. For this reason, the American Heart Association advises limiting its consumption and replacing it with unsaturated fats where possible.

You can incorporate olive oil into your diet by using it in salad dressings, for sautéing vegetables, drizzling it over roasted dishes, and as a healthy dip for bread.

Yes, coconut oil can be a vegan substitute for butter in many baking recipes. It has a similar consistency when solid and adds a tropical flavor, which is a desirable quality for some baked goods.

While both oils are high in calories, the fatty acid profile of olive oil is linked to better weight management and reduced body fat compared to diets high in saturated fats. The MCTs in coconut oil may boost metabolism, but overall calorie intake is the main driver of weight.