Few foods have swung as hard between hero and villain as coconut oil. For years it was sold as a superfood that burns fat and protects the heart. Then a Harvard professor called it “pure poison” in a lecture that went viral, and the American Heart Association warned against it.
The truth sits between those extremes. We went through the trials on coconut oil and cholesterol, the claims about weight and metabolism, and the surprisingly good research on coconut oil for skin. Short version: coconut oil raises LDL cholesterol more than plant oils, so it should not be your main cooking fat, but it is fine in moderation and it is an excellent moisturizer.
Coconut oil at a glance: how strong is the evidence?
- 🩸 Raises LDL (“bad”) cholesterolStrong, meta-analysis of trials
- ⚖️ Weight lossNo benefit in pooled trials
- 🧴 Dry skin (as a moisturizer)Good, controlled trials
- 👶 Mild eczema in childrenGood, one solid trial
- 🥥 Same as MCT oil?No, mostly a different fat
🥥 What is in coconut oil
Coconut oil is about 80 to 90 percent saturated fat, more than butter or lard. Around half of that is lauric acid, a 12-carbon fat. Marketing often calls coconut oil a “medium-chain” fat and borrows the research on MCT oil, but lauric acid behaves largely like a long-chain fat in the body. Only a small fraction of coconut oil is the fast-burning C8 and C10 fats found in MCT oil. (See our MCT oil guide for that side of the story.)
🩸 The cholesterol question
In 2017, the American Heart Association’s presidential advisory on dietary fats reviewed controlled trials and found that coconut oil raised LDL cholesterol in seven of seven trials where it was compared with unsaturated oils. LDL is a well-established cause of heart disease, so the AHA advised against using coconut oil.
A 2020 meta-analysis in Circulation pooled 16 trials. Compared with non-tropical plant oils such as olive, canola and soybean oil, coconut oil raised LDL cholesterol by about 10 mg/dL. It also raised HDL (“good”) cholesterol a little, and it had no effect on weight, blood sugar or inflammation markers.
There is a nuance. A 2018 trial in BMJ Open randomly assigned 94 adults to eat 50 grams a day of butter, coconut oil or extra virgin olive oil for four weeks. Butter raised LDL significantly. Coconut oil did not raise LDL significantly more than olive oil in that study, and it raised HDL. So coconut oil appears to be less harmful than butter, but the bigger pooled evidence still puts it behind plant oils.
Our read: coconut oil is not poison, but it is not a heart food either. Use it for flavor in some dishes, and make olive oil and other plant oils your everyday fats.
⚖️ Does coconut oil help you lose weight?
The 2020 Circulation meta-analysis found no effect on body weight or fat. At about 120 calories a tablespoon, adding spoonfuls of coconut oil to coffee or smoothies is more likely to add weight than remove it.
🧴 Where coconut oil shines: skin
This is the part of the story that rarely makes headlines. In a 2004 double-blind trial published in Dermatitis, 34 people with xerosis (very dry, rough skin on the legs) applied either extra virgin coconut oil or mineral oil twice a day for two weeks. Coconut oil was just as effective and safe as mineral oil, a standard moisturizer, at improving skin hydration.
In a 2014 trial in the International Journal of Dermatology, 117 children with mild to moderate atopic dermatitis (eczema) used virgin coconut oil or mineral oil for eight weeks. The coconut oil group had greater improvements in eczema severity scores and in the skin’s ability to hold water.
A few practical notes for skin:
- Use virgin, unrefined oil, which was the type tested.
- Apply to damp skin after a shower to lock in moisture.
- Be careful on the face if you are prone to acne, since coconut oil can clog pores for some people.
- Patch test first if you have a tree nut allergy or very sensitive skin.
🍳 How to cook with it
- Virgin coconut oil has a coconut flavor and a smoke point of about 350°F (177°C). It is good for baking and light sautéing.
- Refined coconut oil is neutral-tasting and handles higher heat, but loses some of the plant compounds in virgin oil.
- Swap, do not stack. Coconut oil is a good replacement for butter or shortening in baking, which may be a small upgrade. It is not a good replacement for olive oil.
- Keep portions sensible. The American Heart Association recommends keeping saturated fat to about 6 percent of daily calories, or roughly 13 grams on a 2,000-calorie diet. One tablespoon of coconut oil is about 12 grams.
🦷 What about oil pulling?
Oil pulling, swishing a spoonful of coconut oil in your mouth for 10 to 20 minutes, is a traditional Ayurvedic practice. A few small studies suggest it may reduce plaque bacteria, but the evidence is weak and it does not replace brushing and flossing. The American Dental Association does not recommend it as a dental hygiene practice.
Where we buy coconut oil
Wildly Organic sells certified organic, cold pressed virgin coconut oil, the type used in the skin trials. Use it for baking and as a body moisturizer, and keep olive oil as your everyday cooking fat.
Affiliate link. We may earn a commission if you buy, at no extra cost to you. Price and availability are set by the retailer and can change.
Frequently asked questions
Is coconut oil healthier than butter?
Probably a little, based on the 2018 trial, but both are high in saturated fat. Plant oils like olive oil are the better everyday choice.
Should I avoid coconut oil if I have high cholesterol?
Talk to your doctor. Most would suggest using it rarely, if at all, and focusing on unsaturated oils.
Can I use coconut oil on my baby’s skin?
The eczema trial was in children, and coconut oil is widely used for baby skin. Ask your pediatrician first, especially if there is a family history of nut allergy.
The honest bottom line
Coconut oil raises LDL cholesterol more than plant oils, it does not help weight loss, and it is not the same as MCT oil. Use it occasionally in cooking, not as your main fat. On the outside of your body, though, virgin coconut oil is one of the best-studied natural moisturizers there is, with controlled trials for dry skin and childhood eczema.
Studies and sources
- Neelakantan N, Seah JYH, van Dam RM (2020). The effect of coconut oil consumption on cardiovascular risk factors: a systematic review and meta-analysis of clinical trials. Circulation, via PubMed.
- Sacks FM et al. (2017). Dietary fats and cardiovascular disease: a presidential advisory from the American Heart Association. Circulation, via PubMed.
- Khaw KT et al. (2018). Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women. BMJ Open, via PubMed.
- Agero AL, Verallo-Rowell VM (2004). A randomized double-blind controlled trial comparing extra virgin coconut oil with mineral oil as a moisturizing agent for mild to moderate xerosis. Dermatitis, via PubMed.
- Evangelista MT, Abad-Casintahan F, Lopez-Villafuerte L (2014). The effect of topical virgin coconut oil on SCORAD index, transepidermal water loss, and skin capacitance in mild to moderate pediatric atopic dermatitis. International Journal of Dermatology, via PubMed.
This article is for general education and is not medical advice. Talk to your doctor or pharmacist before starting a supplement, especially if you take medication or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
