The Best Coconut Oils for Cooking and Baking
Coconut oil works for many different types of cooking, and it can be a fun way to mix up your fats.
Coconut oil has been trendy for years now. People use it as a cooking oil, a baking ingredient and even a moisturizer. Available in most grocery stores, the versatile fat is made by extracting oil from coconut meat.
There are two main types of coconut oil. Unrefined coconut oil is made by simply pressing or boiling the coconut meat to separate the oil from the rest of the fruit, whereas refined coconut oil goes through additional processing steps like bleaching and deodorizing to improve the quality and stability of the oil for cooking and storage.
Unrefined coconut oil has more coconutty flavor and aroma, but its smoke point (the temperature you can heat it to without it smoking and breaking down, which can be harmful) is only 350 degrees, which means it's not great for many types of cooking. Refined coconut oil, on the other hand, is pretty tasteless and odorless, but has a 400-to-450-degree smoke point that makes it a good choice for most cooking methods.
Is Coconut Oil Healthy?
Although coconut oil is popular in many corners of the wellness world, its actual health benefits are up for debate. Like all fats, it helps the body absorb certain vitamins and minerals, makes you feel full more quickly, protects your organs, and plays a role in the production of hormones, cells and other tissues, according to the Cleveland Clinic.
But does coconut oil in particular have any additional benefits? Probably not. It's made up primarily of saturated fats, which the American Heart Association and the Dietary Guidelines for Americans recommend limiting to no more than six or 10 percent of your total calorie intake, respectively. If you eat 2,000 calories a day, that means your saturated fat intake should max out at between 13 and 22 grams per day — a tablespoon of coconut oil contains 10 grams. Eating too much saturated fat can increase your LDL cholesterol levels, which in turn increases your risk of heart disease.
Although some research points to a link between coconut oil consumption and low rates of heart disease, Harvard Health explains that these studies only find correlation, not causation, and that there's not compelling evidence that coconut oil is any healthier than other types of saturated fat.
That said, coconut oil can absolutely be part of a healthy overall diet when used in moderation. Cooking with a tablespoon of coconut oil a few times a week is a fun way to add a little bit of extra flavor.
If you're looking to add coconut flavor to a dish, look for a cold-pressed, unrefined coconut oil like this one from Nutiva. Widely available and sold in many different size jars, this stuff is great for drizzling over cooked vegetables or mixing into cake batter in place of butter for a slightly nutty taste with a smooth, subtle aroma.
- Type Unrefined
- Extraction Cold-pressed
- Size 15 ounces
- Cooking Temperature Medium
Because it’s refined, this organic coconut oil from La Tourangelle has a higher smoke point than its unrefined counterparts and is a better choice for pan-frying or roasting. It's got very little coconut flavor, which means you can use it in almost any recipe without worrying about taste.
- Type Refined
- Extraction Expeller-pressed
- Size 14 ounces
- Cooking Temperature Medium-high
For a budget-friendly (or friendlier) option shipped right to your door, go for Amazon Grocery's organic refined coconut oil. With no flavor or aroma and a smoke point of at least 400 degrees, it's an easy staple to keep around for when you want to switch things up. Use it in the place of extra-virgin olive oil when you cook, and see if you notice any difference in taste or mouthfeel.
- Type Refined
- Extraction Expeller-pressed
- Size 15 ounces
- Cooking Temperature Medium-high
Dr. Bronner's Whole Kernel Virgin Coconut Oil gets extra points for sustainability, as it's made with coconuts grown using regenerative agriculture practices like composting and intercropping. It's got a strong coconut taste and smell and a rich texture, so you might try slathering it on a piece of bread in place of butter or melting it into a pot of your favorite cooked whole grains. Just don't heat it above 350 degrees, since it'll start to break down and smoke at higher temperatures.
- Type Unrefined
- Extraction Expeller-pressed
- Size 14 ounces
- Cooking Temperature Medium
Many coconut oils are solid at room temperature, which isn't convenient if you're used to pouring oil out of a bottle when you cook. To make things easier, Carrington Farms Coconut Cooking Oil is "fractionated," a process in which the fatty acids that solidify at room temperature are removed, leaving only the liquid fats behind. We love this option for its ease of use, neutral flavor and flip-top pour spout.
- Type Unrefined
- Extraction Cold expeller-pressed
- Size 16 ounces
- Cooking Temperature Medium-high
Want a plant-based butter substitute but don't like the aftertaste of margarine? This butter-flavored coconut oil fits the bill. Because coconut oil and butter are both saturated fats, they have similar textures and nutrition profiles, and both are solid at room temperature. Made with coconut oil, natural flavors and annatto extract (a natural food coloring derived from the seeds of a tree), this is perfect for baking or melting over popcorn.
- Type Refined
- Extraction Expeller-pressed
- Size 14 ounces
- Cooking Temperature Medium
If you're into cooking sprays, try this refined coconut oil version from Spectrum Naturals. It works for medium-high heat cooking, so use it to coat the pan for your soft-scrambled eggs in the morning.
- Type Refined
- Extraction Expeller-pressed
- Size 6 ounces
- Cooking Temperature Medium-high
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