Which Is Healthier: Coconut Oil or Olive Oil?

You might have read that coconut oil and olive oil are both good for your heart health. But if you put them in a head-to-head matchup — coconut oil vs. olive oil — which would win?

Registered dietitian Kate Patton, MEd, RD, CSSD, LD, sets the record straight.

Key differences between coconut oil and olive oil

A quick look at their nutrition labels might make you think coconut oil and olive oil are very similar. But when it comes to fat content, quality is just as important as quantity. And the main difference between coconut oil and olive oil lies in the quality of the fats they contain.

Nutritional profile and fat content

Coconut oil and olive oil have about the same number of calories (120 per tablespoon) and grams of fat (14 per tablespoon) — but olive oil is a far richer source of unsaturated fat. Patton says that’s the main reason olive oil is a staple of the heart-healthy Mediterranean diet and coconut oil isn’t.

Unsaturated fats are often called “healthy fats.” Research suggests focusing on them instead of saturated fats may:

• Protect against inflammation
• Decrease “bad” LDL cholesterol levels
• Reduce blood pressure

Saturated fats don’t have nearly as many benefits. Research suggests they may contribute to an increase in your “bad” LDL cholesterol, increasing your overall risk of heart disease.

“We don’t recommend completely avoiding saturated fats, but we do recommend swapping them out for unsaturated fats when you can,” Patton states.

How much to eat

Aim to keep your fat intake between 25% and 35% of your daily calories — and always prioritize heart-healthy unsaturated fats.

Experts recommend that saturated fat account for no more than 10% of your daily calories. That number is even lower (down to 6%) if you have high cholesterol (hyperlipidemia).

So, if you eat 2,000 calories a day, and your cholesterol is in a healthy range, you should limit your daily saturated fat intake to 22 grams. If your cholesterol is high, try to eat 13 grams or fewer of saturated fat per day instead.

Whatever oil you use, it’s important to remember that you aren’t doing so in a vacuum. Many of the other foods you eat have fat in them, too. So, it’s important to limit the total amount of oil you’re taking in.

“Even healthier oils like olive oil can add up quickly,” Patton notes.

How to decide between the two

Olive oil is the better choice for most day-to-day cooking, but there are a few details and exceptions worth knowing about before you hit the grocery store. In particular, while extra virgin or unrefined oils are generally less processed and more beneficial for your heart, they aren’t ideal for cooking.

• Extra virgin olive oil has more beneficial antioxidants than regular or light olive oil and is best used in dressings, dips and marinades. Refined olive oil has fewer antioxidants, but boasts a more neutral flavor, making it a better all-purpose cooking oil.
• Unrefined (or virgin) coconut oil has more antioxidants and a stronger, sweeter, “coconuttier” flavor than refined coconut oil. The refined variety is more processed. That lends it a more neutral taste and makes it a better choice for high-temperature cooking.

When you’re choosing between oils, it’s important to balance flavor with cooking needs and nutritional benefits. Making an informed choice doesn’t just help you keep your heart healthy — it makes your meals tastier, too.

Food for thought

Is coconut oil better than olive oil? We can’t make that decision for you, but we can break down what’s what. As far as nutritional profiles go, olive oil:

• Contains less cholesterol-raising saturated fat
• Better meets everyday cooking needs
• Is recommended as part of a heart-healthy diet

Patton’s verdict is this: In an olive oil vs. coconut oil showdown, olive oil wins every time.