In moderation Oil Smoke point: ~175°C

Coconut oil

Written by the VitaWhat editorial team · Medically reviewed by Steve Davis · Last reviewed 19 July 2026 · Editorial policy

A solid plant fat that is very high in saturated fat; use in moderation.

Pros

  • Stable for cooking
  • Distinct flavour for certain dishes

Cons

  • Very high in saturated fat (raises LDL)
  • Marketing outpaces the evidence

Best uses

  • Occasional baking
  • Southeast Asian and Caribbean dishes
  • Curries

Sources & references

  1. Harvard T.H. Chan — Fats and Cholesterol
  2. American Heart Association — Healthy cooking oils

Related entries

Avocado oilButterExtra virgin olive oilFlaxseed (linseed) oilGeneric \"vegetable oil\" blendGhee (clarified butter)
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