Coconut Oil vs. Olive Oil: Which is Healthier for Cooking?

Olive oil is extracted from olives and is rich in monounsaturated fats, particularly oleic acid. In contrast, coconut oil is derived from the flesh of coconuts and is predominantly composed of saturated fats, specifically medium-chain triglycerides (MCTs).While both oils have their merits, olive oil is generally considered healthier due to its high content of good fats and lower levels of saturated fat. A tablespoon of coconut oil contains about six times more saturated fat than olive oil, which has been linked to higher levels of LDL (bad) cholesterol.

Research indicates that incorporating olive oil into your diet can lower overall cholesterol levels, particularly LDL cholesterol, thereby reducing the risk of heart disease. Additionally, extra virgin olive oil is rich in antioxidants and has anti-inflammatory properties.


Olive oil is central to the Mediterranean diet, known for its heart health benefits. Studies suggest that it can lower the risk of chronic diseases, including heart disease and certain types of cancer, due to its rich antioxidant content.
- Heart Health: Olive oil can reduce bad cholesterol and inflammation.
- Rich in Nutrients: Extra virgin olive oil contains vitamins E and K, as well as beneficial polyphenols.
- Versatile Use: Ideal for dressings, marinades, and low-heat cooking.


Coconut oil has gained popularity for its unique properties, particularly its MCT content, which is metabolized differently than long-chain fatty acids. This oil can increase HDL (good) cholesterol levels but may also raise LDL cholesterol in some cases.
- Energy Boost: MCTs in coconut oil provide a quick source of energy.
- Antimicrobial Properties: Lauric acid, the main MCT, has been shown to have antimicrobial and anti-inflammatory effects.
- Cooking Versatility: Suitable for high-heat cooking and baking.

While both oils have their place in a balanced diet, extra virgin olive oil stands out as the healthier option for everyday use, particularly for its heart health benefits and nutrient density. Coconut oil can be enjoyed in moderation, particularly for cooking at high temperatures, but it should not replace healthier fats in your diet.
1. Use Olive Oil for Dressings and Dips: Drizzle over salads or mix with vinegar for a healthy dressing.
2. Opt for Coconut Oil in Baking: Use in recipes that require solid fats for a slight coconut flavor.
3. Moderation is Key: While both oils can be beneficial, keep portion sizes in check to maintain a balanced diet.

Prioritize healthy fats and establish good eating habits from an early age to set your child on the path to a healthier lifestyle.