The health benefits of coconut oil

Is coconut oil the superfood it's often said to be? We examine the latest scientific evidence to see how this tropical oil compares to other fats...

A jar of coconut oil and some fresh coconuts

Coconut oil comes from the meat of matured coconuts harvested from the coconut palm tree. Whether it’s drinking coconut water, using the oil as a moisturiser or popping a spoonful into baking, the last couple of years have seen the coconut rise to prominence in kitchens and bathroom cabinets. So is the oil from this nut (or technically, a drupe), all that it’s cracked up to be?

Different varieties

Refined coconut oil is typically cheaper and unlikely to have the coconutty flavour and smell. Virgin coconut oil uses fresher coconut and is the unrefined version with a lighter taste. Virgin coconut oil is deemed to be a higher quality than refined coconut oil, and is said to be richer in antioxidant polyphenols.

Nutritional highlights

Fat is an essential part of a healthy, balanced diet — it is a source of essential fatty acids and helps the body absorb fat-soluble vitamins such as A, D, E and K. Although studies examining the health benefits of consuming coconut oil over other fats are scarce, coconut oil has one notable difference. Coconut oil contains a high proportion of a type of fat called Medium Chain Fatty Acids (MCFAs), most notably in the form of lauric acid. MCFAs reputably have various health benefits including being less likely to be stored in the body as fat and more readily used as a source of energy.

Saturated fat

Coconut oil is one of the richest sources of saturated fat; around 86% compared to butter at around 52%. Saturated fat has long been seen as a risk factor for elevated cholesterol and heart disease. This is because studies have shown that saturated fats raise levels of LDL (unfavourable) cholesterol. This provides the basis for current dietary advice which recommends that we limit the amount of saturated fat in our diets to 20g per day for women and 30g per day for men. Two tablespoons of coconut oil contain approximately 19g of saturated fat.

...But is saturated fat bad? I thought opinion had changed?

There is much debate around saturated fat. However, at present, Public Health England still advises that for heart health, saturated fatty acids should be replaced with small amounts of unsaturated fatty acids found in olive and rapeseed oils, avocados, nuts, seeds and oily fish.

Olive oil – a monounsaturated fat – has a much larger evidence base to support health claims, as well as EFSA approval (European Food Safety Authority). At present, the same cannot be said for coconut oil, which does not have the same level of scientific evidence to back up the health claims.

Impact on weight

At 9kcal per gram, fats are the most calorie-dense macronutrient. Therefore consuming large amounts of any fat or oil, whether it’s from coconut or another source, can lead to an increase in energy and weight gain if you have more than your body needs. Fats should be consumed in moderation as part of a balanced diet. The EFSA have not yet found enough evidence that the medium-chain fatty acids (MCFAs) present in coconut oil can, as frequently cited, reduce body weight.

Other uses

Virgin coconut oil is often applied topically and as such can be used as a moisturiser, eye makeup remover, lip balm or conditioner for the hair. It has been shown to alleviate some complex skin conditions such as eczema or psoriasis.

Cooking with coconut oil

Coconut oil has a high smoke point and longer shelf life than some other fats. As it is solid at room temperature, it can be used in baking recipes, for frying, for greasing baking pans and as a replacement for butter or vegetable oil in recipes.

In conclusion

Most of the research so far has consisted of short-term studies to examine the effect of coconut oil on cholesterol levels. Despite the many health claims surrounding coconut oil, it's still probably not the best choice among the many available oils to reduce the risk of heart disease and manage weight.

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This article was last reviewed on 23rd August 2018 by Kerry Torrens.

Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo.

A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Have you experienced the health benefits of coconut oil first-hand? Do you regularly use it in your cooking at home? Share your tips and experiences below in the comments...


Comments, questions and tips

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justin 5ber's picture
justin 5ber
12th Jun, 2019
Traditionally, south India was known for using cold pressed oil. Bullocks were led around the 'chekku oil near me', turning the wooden crusher to extract oil.
18th Jan, 2018
So essentially no to the superfood tag and best avoided due to its saturated fat content.
14th Aug, 2017
I use coconut oil in my stir-fries and to fry. I too grew up in a South Asian household that stuck to coconut oil though people were increasingly encouraged to purchase palm and vegetable oil. Back there it's used in the hair, on dry skin, to keep sticky stuff off the hands and fingers when dealing with jak fruit, etc. Here in Germany I still can't find the smoky, nutty coconut oil I'm used to. So I bring some from holidays and wait for a very warm day to pour from the bottle into large necked jars =)
Food Nut
16th Jun, 2017
What about the health benefits of medium-chain triglycerides which are about 55-65% of the fat content of coconut oil? Because MCT go directly into cells they don't affect cholesterol metabolism and lead to unhealthy consequences like atherosclerosis. I'm a registered dietitian, vegan and limit my fat intake to only olive oil and coconut oil for health reasons.
16th Jun, 2017
"Coconut oil is not as healthy as vegetable oils like olive oil ..." I am very surprised that you did not mention that Soybean oil is good for you. This article reeks of a fightback being done by the Soybean oil industry. "Most of the research so far has consisted of short-term studies to examine the effect of coconut oil on cholesterol levels." It would be very interesting to see who funded this 'new' research that tries do demonize coconut oil all over again. My mother used to cook with coconut oil when I was a child. She is 90 years old and still going strong with NO sign of heart disease. The coconut is one of the greatest fruits God has placed here for our use (together with the marijuana plant but that is another story) and all you so-called researchers can do is try to destroy its reputation. I strongly suggest you look at why cancer is so prevalent in European / American societies and then look at the foods you are eating. I bet you would not see coconut anywhere near that sickness.
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