Coconut oil: what it is, what the evidence says, and when to use it

What is coconut oil, and what kind of fat does it contain?

Coconut oil is extracted from the flesh of the coconut. Although it is plant-based, it contains a lot of saturated fat; lauric acid is the most abundant.

Component	General description
Total fat	Main component.
Saturated fatty acids	Predominate.
Lauric acid	The most abundant of the saturated fatty acids.
Monounsaturated fatty acids	Also present.
Polyunsaturated fatty acids	Present in smaller proportions.

This description of its composition does not indicate an amount you should consume. To learn about other fats without repeating that information here, see the healthy fats guide.

What happens to LDL cholesterol when you consume coconut oil?

When it replaces non-tropical vegetable oils, coconut oil raises LDL cholesterol on average in clinical trials [2]. It may also raise HDL, but that does not cancel out the increase in LDL [2]. The result depends on which oil it is compared with; it does not mean that every spoonful causes a heart attack.

The WHO recommends that, from age two onward, less than 10% of daily energy come from saturated fat and that unsaturated fats be preferred [3]. This is a reference for the overall diet, not a dose of coconut oil. The American Heart Association also favours this change [4].

You do not need to calculate a percentage when cooking. If your LDL is high, follow your treatment and agree on your goals with your healthcare professional. For a complete approach, see the guide to lowering cholesterol.

Are medium-chain triglycerides and coconut oil the same?

Medium-chain triglycerides describes a group of fats; the preparations studied usually concentrate shorter chains. Coconut oil contains a lot of lauric acid, but it does not have the same composition as a concentrated medium-chain triglyceride preparation [5].

In a trial comparing the two oils, the concentrated preparation led people to eat less at the next meal and produced greater satiety than coconut oil [5]. The authors conclude that the effects observed with that preparation cannot be attributed to coconut. A satiety trial also does not establish a weight-loss plan.

Does coconut oil help you lose weight or speed up your metabolism?

Clinically meaningful weight loss has not been demonstrated from adding coconut oil [6]. A review of trials found very small increases in weight and body mass index, with no clinical significance; it does not support using coconut oil for weight loss [6]. Another review also found no meaningful improvement in body composition compared with other fats [7].

Like any fat, coconut oil provides energy. Adding it to coffee or adding an extra spoonful does not replace an eating pattern you can sustain. If you want to lose body fat, we can work with you on your meals, schedule, and physical activity as a whole, without making one ingredient the focus.

What is the difference between virgin and refined coconut oil?

Virgin coconut oil retains more of the coconut aroma; refined oil has a more neutral flavour. When choosing, consider the recipe and check that the package says it is for food use. The label “virgin” does not show that it protects the heart or helps with weight loss: reviews have not found a clinically meaningful cardiometabolic benefit of coconut oil compared with other oils [2,7].

The amount of saturated fat can vary between products. Check the nutrition facts on the package if you are comparing it with another oil. “Natural” or “organic” describe commercial or production characteristics; they do not change the question about LDL.

How can you use it in cooking, and how often?

For everyday cooking, choose olive oil. Coconut oil has no demonstrated nutritional advantage. There is also no consumption frequency that is right for everyone. If you want a coconut flavour in a recipe, you can use coconut milk occasionally.

Extra-virgin olive oil fits the recommendation to prefer unsaturated fats [3,4]. A single food does not define your whole diet either. The olive oil guide explains its uses when available.

What we see in consultations

A common question in consultations is whether raising HDL makes up for any change in LDL. Both values provide information, but the increase in HDL observed with coconut oil does not demonstrate cardiovascular protection [2]. Another misconception is to treat results from concentrated medium-chain oils as evidence in favour of coconut oil [5].

We also see labels that say “vegetable fat,” leading people to overlook which oil the product contains. Reading the ingredients helps you understand what you are buying. If you already have a diagnosis or take medication, coordinate your plan with your doctor. Changing oils is never a reason to modify your plan on your own.

What about skin or hair?

Using coconut oil on skin or hair is cosmetic; the results say nothing about what happens when you eat it.