Coconut Oil: Health Benefits, Nutrition Facts, Other Uses, and More
Diet & NutritionFood & Ingredients

A Detailed Guide to Coconut Oil: Health Benefits, Nutrition Facts, Other Uses, and More

A Detailed Guide to Coconut Oil: Health Benefits, Nutrition Facts, Other Uses, and More
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Updated on February 12, 2026
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Coconut oil may be the most controversial of all cooking oils. While many nutrition experts warn that its high saturated fat content is concerning for heart health, the tropical oil is embraced by followers of the popular ketogenic (keto) diet, who rely on high-fat foods for energy.

Learn the truth about coconut oil, including how it can fit into a balanced diet and other ways it may support overall health.

What Is Coconut Oil?

Coconut oil is a tropical oil derived from the flesh of the coconut palm fruit. It’s available in most grocery stores in both virgin and refined varieties.

Virgin coconut oil is made from fresh coconut meat, whereas refined coconut oil is made from dried coconut meat (called copra). Virgin coconut oil is less processed than refined versions, which preserves its naturally sweet flavor. Refined coconut oil, on the other hand, maintains a more neutral smell and flavor, making it easier to use as a main cooking oil for a variety of recipes.

How to Cook It: Chocolate-Covered Grilled Coconut

Find out how to open a coconut in this delicious recipe for grilled coconut covered in dark chocolate. It's a nutritious dessert you can feel good about!
How to Cook It: Chocolate-Covered Grilled Coconut

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Coconut Oil Nutrition Facts

One tablespoon (tbsp) of coconut oil contains:

  • Calories 104
  • Protein 0g
  • Fat 5g
  • Saturated Fat 6g
  • Carbohydrates 0g
  • Fiber 0g
  • Sugar 0g
Coconut oil’s basic nutrition profile is very similar to that of other oils. For instance, 1 tbsp of olive oil contains 119 calories and 13.5 g of fat.

How Coconut Oil Compares With Olive Oil

Although coconut oil has a similar nutrition profile to other cooking oils like olive oil, the main difference lies in the specific types of fat it contains.

About 80 to 90 percent of the fat in coconut oil is saturated fat, the kind typically found in animal products like meat and dairy.

 Conversely, less than 14 percent of the fat in olive oil is saturated fat (1.9 g per tablespoon).

Typically solid at room temperature, saturated fat is often considered unhealthy because evidence suggests that diets high in saturated fat raise LDL (“bad”) cholesterol levels, which can increase one’s risk of heart disease. Conversely, unsaturated fats, either monounsaturated or polyunsaturated, remain liquid at room temperature and are considered healthier because in moderation (and especially in place of saturated fat), they can have beneficial effects on heart health.

A 1 tbsp serving of coconut oil contains 9.6 g of saturated fat, nearly meeting the American Heart Association’s recommended daily limit of 13 g (based on a 2,000-calorie diet).

 Meanwhile, the same amount of olive oil contains less than 2 g of saturated fat.

 For this reason, many experts say olive oil is a healthier choice.
Because of coconut oil’s saturated fat content, many experts say it poses a risk for heart health and recommend avoiding it. But in recent years, some researchers have questioned whether saturated fat is as unhealthy as previously thought, thereby renewing interest in coconut oil as a potentially healthy option.

Even so, unsaturated fats are better for overall health than saturated fats, and evidence suggests that replacing sources of saturated fat in one’s diet with sources of unsaturated fats can have beneficial effects on cholesterol levels and reduce heart disease risk.

Is Coconut Oil Good for Weight Loss?

Medium-chain fatty acids like lauric acid are broken down quickly by the body and converted into energy, which is why the oil is often included in weight loss diets.

 However, research remains both underwhelming and inconsistent in reporting clear weight loss benefits of coconut oil. Current reviews generally report that coconut oil consumption doesn’t result in clinically significant effects on body weight and body mass index (BMI) in people aiming to lose weight.

More long-duration clinical trials with large sample sizes are needed to further assess the role coconut oil can play in weight loss.

Ideas for Cooking and Baking With Coconut Oil

It’s okay to include coconut oil in your dietary oil rotation alongside other options rich in unsaturated fats like olive oil. In doing so, generally aim to keep your saturated fat consumption within the recommended 13 g per day.

When cooking, you can use coconut oil in stir-fries, with eggs, in baked goods, or for popping popcorn. Just remember to choose virgin or refined coconut oil according to your taste preferences. Some people also stir coconut oil into their coffee for a morning boost. Eating it cold is another option; spread a small amount of the more flavorful virgin coconut oil on toast, or consider adding a dollop to a smoothie for the satiating fat.

Here are five recipes to try that use coconut oil:

How to Use Coconut Oil in Your Beauty Routine

Beyond cooking, coconut oil shines as a beauty and skin-care product. You can use it on your hair as an in-shower mask to boost moisture, or smooth a bit on dry hair to tame frizz. Research suggests that the oil’s antimicrobial properties may also support scalp health and help treat dandruff.

 On skin, coconut oil can be used as a lip balm or as a body moisturizer.

What’s more, coconut oil can serve as a helpful moisturizer for people with eczema, an inflammatory skin condition with symptoms like redness and itchiness.

 It has the natural ability to penetrate the skin quickly, boosting hydration and improving skin elasticity while helping reduce itchiness. It also has antimicrobial and antibacterial properties, thanks to its lauric acid content, which further helps protect skin health.

The Takeaway

  • Coconut oil is a calorie-dense tropical oil composed of 80 to 90 percent saturated fat, containing significantly higher levels of saturated fat per tablespoon than olive oil.
  • While some researchers suggest the lauric acid in coconut oil may make it healthier than animal-based fats, many experts warn that its high saturated fat content can raise LDL ("bad") cholesterol and increase heart disease risk.
  • Because of its high smoke point and stability under heat, coconut oil is a popular choice for stir-frying, baking, and keto-friendly recipes, though it’s recommended to consume no more than 13 g of saturated fat daily.
  • Beyond the kitchen, coconut oil is used to moisturize hair and skin, treat dandruff, and provide relief for inflammatory skin conditions like eczema due to its antimicrobial and antibacterial properties.

FAQ

Is it healthy to eat coconut oil every day?

Limit your saturated fat consumption to 13 g per day. One tbsp of coconut oil contains nearly 10 g of saturated fat, so if you eat it daily, make sure your total saturated fat consumption falls within this limit.

Coconut oil is considered keto-friendly, and many people consume it while on the keto diet. The oil is high in fat (about 12 g per tablespoon) and contains zero carbohydrates.

Data is inconsistent regarding whether coconut oil can be useful for weight loss or reducing belly fat. What’s more, coconut oil is rich in calories, and overconsuming calories can cause weight gain.

Absolutely. Refined coconut oil in particular has a neutral flavor and high smoke point of 450 degrees F, making it a good choice for cooking or baking.

Virgin coconut oil has a distinctive taste and a lower smoke point than refined (nonvirgin) coconut oil, so it doesn’t hold up as well in higher-heat cooking. It’s generally recommended to consume fewer refined foods such as nonvirgin coconut oil.

Resources We Trust

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Coconut Oil. Harvard T.H. Chan School of Public Health.
  2. Oil, Coconut. USDA FoodData Central. April 1, 2019.
  3. Oil, Olive, Salad or Cooking. USDA FoodData Central. April 1, 2019.
  4. Oil, Olive, Extra Virgin. USDA FoodData Central. December 16, 2019.
  5. Types of Fat. Harvard T.H. Chan School of Public Health.
  6. Teicholz N. A Short History of Saturated Fat: The Making and Unmaking of a Scientific Consensus. Current Opinion in Endocrinology, Diabetes, and Obesity. December 8, 2022.
  7. Jadhav HB. Triglycerides of Medium-Chain Fatty Acids: A Concise Review. Journal of Food Science and Technology. June 22, 2022.
  8. Gaeini Z et al. Dose-Dependent Effect of Coconut Oil Supplementation on Obesity Indices: A Systematic Review and Dose-Response Meta-Analysis of Clinical Trials. BMC Nutrition. June 6, 2025.
  9. Saxena R et al. Longitudinal Study of the Scalp Microbiome Suggests Coconut Oil to Enrich Healthy Scalp Commensals. Scientific Reports. March 31, 2021.
  10. Should You Use Coconut Oil on Your Skin? Cleveland Clinic. December 29, 2022.
  11. Maloney C et al. Coconut Oil and Eczema. National Eczema Association. June 11, 2024.
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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Jessica Migala

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Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.

She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).

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