Walk into any high-end grocery store today and you’ll see it. Rows of gleaming glass bottles filled with liquid gold next to tubs of snowy, solid white fat. It’s a literal battle of the plant fats. For a while, coconut oil was the darling of the wellness world, the "miracle" fat that could supposedly fix your metabolism and whiten your teeth. But if you look at the hard data, is olive oil healthier than coconut oil? Honestly, it’s not even a close call for most people, but the reasons why are way more nuanced than just "fat is bad."
The debate usually boils down to heart health. On one side, you have the Mediterranean diet, which is basically built on a foundation of extra virgin olive oil (EVOO). On the other, the Keto and Paleo crowds have spent years championing coconut oil for its medium-chain triglycerides. But here’s the thing: your body treats these two substances in completely different ways.
The Saturated Fat Elephant in the Room
Let’s talk about the chemistry for a second. It matters. Coconut oil is about 80% to 90% saturated fat. To put that in perspective, butter is around 63% and lard is about 40%. It’s incredibly stable at room temperature because those fat molecules are packed tightly together. Olive oil is the opposite. It’s mostly monounsaturated fat, specifically oleic acid.
Why does this matter for your arteries? Well, the American Heart Association (AHA) hasn't budged on this in decades. Saturated fats tend to raise LDL cholesterol—the "bad" kind that contributes to plaque buildup. Coconut oil is unique because it also raises HDL (the "good" cholesterol), but most cardiologists will tell you that raising the good doesn’t fully cancel out the risks of raising the bad.
A 2020 meta-analysis published in the journal Circulation looked at 16 different clinical trials. The results were pretty blunt. Coconut oil significantly increased LDL cholesterol compared to nontropical vegetable oils. It didn’t matter if the coconut oil was "virgin" or refined; the impact on blood lipids was still there. If you’re watching your heart health, olive oil is the undisputed heavyweight champion. It lowers LDL and has anti-inflammatory properties that coconut oil just can't match.
MCTs: The Great Coconut Oil Marketing Win
You’ve probably heard that coconut oil helps with weight loss because of Medium-Chain Triglycerides (MCTs). The idea is that these fats go straight to your liver to be used for energy instead of being stored as blubber.
✨ Don't miss: Ankle Stretches for Runners: What Most People Get Wrong About Mobility
It’s a great story. It's also mostly a half-truth.
Pure MCT oil—the stuff athletes put in their coffee—is mostly caprylic acid (C8) and capric acid (C10). These do indeed bypass the standard digestion process. However, the primary fatty acid in coconut oil is lauric acid (C12). While lauric acid is technically a medium-chain fat by chemical definition, it behaves a lot more like a long-chain fatty acid in your body. It’s absorbed more slowly. Basically, you aren't getting the metabolic "boost" from a spoonful of coconut oil that you’d get from pure MCT oil.
Olive oil doesn't pretend to be a metabolic shortcut. It’s just a high-quality fuel. It contains polyphenols like oleocanthal, which works similarly to ibuprofen in the body to reduce inflammation. When people ask is olive oil healthier than coconut oil, they’re often looking for a "superfood" answer. The irony? Olive oil is the actual superfood, backed by thousands of years of human consumption and hundreds of peer-reviewed studies.
What Happens When the Pan Gets Hot?
There’s a persistent myth that you can't cook with olive oil. People say it has a low smoke point and turns "toxic" the moment it hits a hot pan.
That’s just wrong.
🔗 Read more: Can DayQuil Be Taken At Night: What Happens If You Skip NyQuil
High-quality extra virgin olive oil actually has a smoke point around 375°F to 410°F. Unless you’re deep-frying or searing a steak at professional-grade temperatures, you’re fine. More importantly, olive oil is incredibly resistant to oxidative stress. Because it's packed with antioxidants, it doesn't break down into harmful compounds as easily as "stable" saturated fats might.
Coconut oil has a similar smoke point, usually around 350°F for unrefined and higher for refined versions. It’s great for baking or making a Thai curry where you actually want that distinct tropical flavor. But if we’re talking about daily sautéing? Olive oil wins on the nutrient-density front every single time.
Skin, Hair, and Everything Else
It’s not all about eating it. If we move the conversation to the bathroom vanity, the "is olive oil healthier" question flips.
Coconut oil is a beast for topical use. It has antimicrobial properties thanks to that same lauric acid. It’s an incredible occlusive moisturizer. If you have dry hair or want to remove waterproof mascara, coconut oil is amazing. Olive oil can be a bit heavy and, for some people, it actually triggers breakouts or feeds certain types of skin yeast.
But we don’t eat with our skin.
💡 You might also like: Nuts Are Keto Friendly (Usually), But These 3 Mistakes Will Kick You Out Of Ketosis
The Mediterranean Reality Check
Dr. Ancel Keys, the lead researcher of the famous Seven Countries Study, noticed something in the 1950s that still holds true. People in Crete consumed massive amounts of olive oil but had incredibly low rates of heart disease.
They weren't just eating the oil, though. They were eating it with wild greens, sardines, beans, and whole grains.
When you replace butter or coconut oil with olive oil, you aren't just changing a flavor. You’re changing the signaling molecules in your blood. You’re telling your body to dampen inflammation. Coconut oil, in high amounts, can sometimes trigger a "pro-inflammatory" response in the gut lining for certain genotypes, particularly those with the APOE4 gene variant.
Which One Should You Buy?
If you're at the store, don't just grab the cheapest plastic bottle. For olive oil, you want "Extra Virgin." This means it was cold-pressed without chemicals. Look for a harvest date. If it’s more than two years old, those healthy polyphenols are likely gone.
For coconut oil, "Virgin" or "Extra Virgin" means it smells like coconuts. "Refined" means it’s neutral. Refined is actually better for high-heat cooking if you must use it, but you lose the antioxidants.
Actionable Steps for Your Kitchen
Stop looking for a single "magic" oil. Use them like tools in a toolbox.
- Use Extra Virgin Olive Oil for 90% of your needs. This includes salad dressings, low-to-medium heat sautéing, and even drizzling over finished soups. It is the gold standard for longevity and heart health.
- Save Coconut Oil for specific flavors. Use it in recipes where you want the taste of the tropics—curries, raw vegan desserts, or certain baked goods.
- Watch the quantity. Both oils are calorie-dense. A tablespoon of either is about 120 calories. If you're pouring it on everything, you're going to gain weight, regardless of how "healthy" the fat is.
- Store your olive oil in a dark, cool place. Light and heat are its enemies. If your oil is in a clear bottle on a sunny windowsill, it’s already losing its health benefits.
- Check your blood work. If you’ve been a "coconut oil in my coffee" person for six months, go get your LDL levels checked. Some people see a massive spike; others don't. Know your own biology.
Ultimately, the consensus among researchers at institutions like Harvard T.H. Chan School of Public Health is clear. To reduce the risk of chronic disease, replace saturated fats (like coconut oil) with unsaturated fats (like olive oil). It might not be as trendy as the latest biohacking craze, but the evidence is decades deep. Olive oil isn't just a kitchen staple; it's a legitimate medicinal food. Use it accordingly.