Coconut Oil vs. Olive Oil: Nutrition, Cooking Tips, Health Benefits & Homemade Recipes Compared

Two of the most typical cooking oils on the earth are coconut oil and olive oil. Which oil is best in your health, provides extra diet, is best for cooking, and simpler to make? Before you determine, let’s look intimately at the advantages and cons of coconut oil vs. olive oil.

Coconut oil is extracted from the kernel or meat of ripe coconuts harvested from coconut palm bushes (Cocos nucifera). Olive oil is a liquid fats obtained from olives, that are the fruit of Olea europaea, a conventional tree crop of the Mediterranean Basin.

The high six coconut oil-producing nations on the earth are Indonesia, the Philippines, India, Vietnam, Mexico, and Sri Lanka. Together these six nations produce greater than three,441,000 metric tons of coconut oil yearly.

In the case of olive oil, the highest six producers are the European Union (28 nations), Turkey, Tunisia, Morocco, Syrian Arab Republic, and Algeria. Together they produce over 2,960,000 metric tons of olive oil yearly.

Coconut Oil vs. Olive Oil: Nutrition

Both coconut oil and olive oil include vitamins in differing quantities. The under chart options the dietary data for a single tablespoon serving of every.

Coconut Oil

Olive Oil

Calories 120


Vitamin E

1.9 mg (10% DV)
Vitamin Ok

eight.1 mcg (10% DV)


zero.1 mg (zero% DV)

zero.1 mg (zero% DV)


zero.1 mg (zero% DV)

zero.three mg (zero% DV)


            – 29.eight mg
Fat 13.5 g (21% DV)

13.5 g (21% DV)

Nutritionally, olive oil is a lot better than coconut oil. Olive oil offers vital nutritional vitamins and minerals whereas coconut oil doesn’t.

Coconut Oil vs. Olive Oil Fats: How Their Fat Content Varies

Coconut Oil (1 tbsp) Olive Oil (1 tbsp)

Total Fat

14 g

14 g

Saturated Fat 12 g

1 g

Monosaturated Fat

zero.eight g 9.eight g
Polysaturated Fat zero.2 g

1.four g


zero g

zero g

Why Is the Saturated Fat in Coconut Oil Healthy?

Coconut oil’s saturated fats advantages its customers in a number of methods:

  • Acts Like an Antioxidant Lessens Oxidative Stress – Coconut oil accommodates antioxidants like polyphenols and flavonoids, which might shield you from coronary heart illnesses.
  • High-Temperature Resistant – Coconut oil is immune to excessive temperatures so the meals received’t grow to be smoked.
  • Reduces Hunger – If you eat meals cooked in coconut oil, you’ll undergo from lowered starvation pangs. You won’t really feel hungry for prolonged durations of time.
  • Improves Metabolic Rate – Coconut oil will increase your metabolic charge, which helps you burn fats sooner and helps drop some weight.
  • Benefits the Immune System – Saturated fat in coconut oil are composed of 50% lauric acid, which strengthens the immune system. It additionally has antiviral and anti-fungal properties that make it nice in your digestive health.

Why Is the Monounsaturated Fat in Olive Oil Healthy?

Olive oil’s monounsaturated fats additionally has advantages in your health:

  • Heart-Friendly Fat – Olive oil accommodates a excessive stage of monounsaturated fats, which has been licensed as “coronary heart pleasant” fats by the American Heart Association.
  • Lowers LDL Cholesterol – Olive oil helps in decreasing the low-density levels of cholesterol (also referred to as “unhealthy” ldl cholesterol) in our physique.
  • Contains Essential Substances – Olive oil is wealthy in antioxidants like vitamin E and polyphenolic compounds, which assist in decreasing the systemic irritation in our physique.

Coconut Oil vs. Olive Oil: Cooking Tips

How to Cook with Coconut Oil

Coconut oil is in liquid type for a lot of the summer season months, and relying in your location, coconut oil could seemingly be liquid year-round until refrigerated.

A High Smoke Point

Coconut oil has a excessive smoke level of 350 levels Fahrenheit, which makes it optimum for nearly all cooking. A excessive smoke level is critical as a result of as soon as it’s reached, the oil begins to interrupt down and burn, which ends up in a significant lack of the useful properties which are usually supplied by the oil.

Also, burnt oil produces free radicals that, in response to research, are carcinogenic (may cause most cancers cell improvement) and dangerous.

If you could soften coconut oil for a recipe, the easiest way to soften it’s to warmth it over low warmth in a saucepan. Coconut oil will liquefy at 76 levels F, so it can soften pretty shortly.

How to Store Coconut Oil

Coconut oil doesn’t have to be refrigerated. If you buy coconut oil by the gallon, you’ll be able to switch a number of the coconut oil to a glass jar or smaller container to maintain along with your kitchen provides. This technique is very helpful for many who don’t have a number of counter area, and it helps to maintain your counters freed from litter.

How to Cook with Olive Oil

Olive oil has a decrease smoking level than coconut oil. It begins to smoke at round 280 levels F and does lose taste when it’s heated, so it’s finest used for raw dishes. You can use it to harmonize the spices in a dish, to boost and construct flavors, and so as to add physique and depth.

Here Are Some Ways to Use Olive Oil:

You can drizzle it over salad, cooked pasta, or greens. You can combine it into salad dressing. It may also be utilized in marinades or sauces for meat, fish, poultry, and greens.

Olive oil can be utilized as an alternative of butter or margarine as a wholesome dip for bread. For a straightforward appetizer, toast baguette slices beneath the broiler, rub them frivolously with a lower clove of garlic, and add a bit of drizzle of olive oil.

Replace butter with olive oil in mashed potatoes or on baked potatoes. For the final word mashed potatoes, whip collectively cooked potatoes, roasted garlic, and olive oil.

Make a tasty, heart-healthy dip by mixing cooked white beans, garlic, and olive oil in a meals processor; season to style along with your favourite herbs.

How to Store Olive Oil

Thanks to olive oil’s excessive monounsaturated fats content material, it may be saved longer than most different oils, however solely so long as it’s saved correctly.

Heat, air, and lightweight are the enemies of oil and assist create free radicals, which ultimately result in extreme oxidation and rancidity that may depart a foul style in your mouth. They additionally contribute to coronary heart illness and most cancers.

The finest storage containers for olive oil are product of both tinted glass (to maintain out mild) or a nonreactive metallic, reminiscent of chrome steel. Avoid metallic containers as a result of the chemical reactions between the olive oil and metals create poisonous compounds.

Avoid most moldable too, as oil can soak up noxious substances reminiscent of polyvinyl chlorides (PVCs).

Keep It Cool

Experts suggest storing the oil at 57 levels F, the temperature of a wine cellar. A room temperature of about 70 levels F will likely be high-quality. If your kitchen is routinely hotter than that, you’ll be able to refrigerate the oil.

Olive oil will maintain properly if saved in a sealed container in a cool, darkish cabinet for about one yr. If unopened, the oil could maintain for so long as two years.

Coconut Oil vs. Olive Oil: Health Benefits

Health Benefits of Coconut Oil

  • Increases Good Cholesterol – One of the key coconut oil health advantages includes its excessive wholesome saturated fats content material, which helps improve the “good” HDL ldl cholesterol in your blood and in flip reduces the chance of coronary heart illness.
  • May Help with Weight Loss – Coconut oil accommodates short- and medium-chain fatty acids that assist in shedding extra weight.
  • May Help in Preventing Diabetes – The medium chain triglycerides (MCTs) in coconut oil assist keep insulin sensitivity in muscle and fats tissues.
  • Protects Your Skin and Hair – Studies on people with dry pores and skin present that coconut oil can enhance the moisture content material of their pores and skin. It may also scale back eczema signs.

Coconut oil may also present safety towards hair harm as it will possibly block about 20% of the solar’s ultraviolet rays.

Health Benefits of Olive Oil

  • Good for Heart Health – Studies present that olive oil can profit your cardiovascular system by reducing LDL levels of cholesterol, boosting endothelial operate, reducing blood stress, decreasing platelet aggregation, and reducing the chance of thrombosis.
  • Can Reduce Risk of Depression – It could decrease your despair threat by changing diets that are excessive in trans fat.
  • May Fight Alzheimer’s Disease – The oil could assist cease buildup of so-called beta-amyloid plaques inside your mind cells.
  • Good for Liver – Olive oil could shield the liver from oxidative stress.

Coconut Oil vs. Olive Oil: Uses

You can use each coconut oil and olive oil for cooking greens or meat at low temperatures. It is finest to make use of common olive oil for cooking at low temperatures as a result of cooking at excessive temperatures will destroy its treasured vitamin E and polyphenolic compounds.

The style of olive oil doesn’t work properly with baked items, however coconut oil provides them a very good taste. You can simply exchange the fat in your regular recipes, whether or not it’s margarine, shortening, or vegetable oil, with the identical quantity of coconut oil, and you’re going to get comparable outcomes.

DIY Recipes to Make Coconut Oil & Olive Oil at Home

How to Make Coconut Oil

  • Use a knife or meat cleaver to slice the coconut in half and drain the coconut milk right into a jar. (Be positive to maintain your fingers away from the blade.)
  • Use a spoon or chisel to scoop out the coconut meat and switch it to a bowl.
  • First measure the coconut meat, after which add 50% extra water to the bowl than the quantity of coconut meat you’ve obtained.
  • Pour the coconut combination right into a blender. Use the “chop” setting for one minute, then swap to “mix” for 2 to a few minutes, leaving the contents with a easy, creamy consistency.
  • Stack three layers of cheesecloth over the bowl. Pour the coconut combination onto the cheesecloth.
  • Wrap the edges of the cheesecloth across the coconut mix and wring out the entire milk.
  • Grab a clear jar with a lid and pour within the coconut milk. Allow the coconut milk to ferment, with the lid tightly secured, in a darkish place for 2 days.
  • Next, transport the jar of coconut milk to a heat, lighted space for six to eight hours. This time will permit the coconut oil to separate from the coconut milk.
  • To solidify the oil, place the jar within the fridge for 3 hours.
  • Scoop out the oil with a spoon and place it in a container with a lid. Allow the oil to thaw in a room temperature atmosphere after which use the oil as you select.

How to Make Olive Oil

  • Choose ripe or unripe olives which are contemporary and never canned.
  • Wash totally by rinsing them beneath cool, operating water.
  • After permitting the surplus water to empty, use clear paper towels to pat the olives dry.
  • Crush the olives right into a paste utilizing a clear mallet. Transfer the paste to a tall consuming glass however fill solely one-third of the glass at a time.
  • Combine the paste with sizzling water. Pour about two to a few tablespoons (30 to 45 ml) of sizzling water into the glass per one cup (250 ml) of olive paste. Stir the contents quickly to make sure even distribution of the water, then permit it sink to the underside of the glass.
  • Next, grind the olive mash with an immersion blender till you’ll be able to see beads of oil rise to the floor. Do this for at the least 5 minutes.
  • Stir the crushed olives forcefully for a number of minutes till the oil separates, with the small beads of oil turning into bigger ones.
  • Cover the glass loosely with a clear paper towel or dish fabric. Let the contents sit for 5 to 10 minutes with out disturbing them.
  • Drape a big piece of cheesecloth over the opening of a giant strainer. Pour the mashed olives into the cheesecloth, and wrap up the edges. Make positive the bundled olive mash is safe.
  • Place a weight on high of the bundle and let the olive oil, olive juice, and water drain by the cheesecloth and the strainer for at the least 30 minutes. Place a big bowl beneath the strainer to gather this liquid because it drains.
  • Siphon the oil. Draw out the highest layer of liquid, and depart the remaining layers behind. Transfer the siphoned oil right into a separate glass.
  • The oil will type its personal distinct layer naturally, which ought to rise to the highest of the bowl.

Final Thoughts on Coconut Oil vs. Olive Oil

So which oil is best, coconut oil or olive oil? Both are wonderful cooking oils and have their very own benefits and drawbacks. Olive oil has extra dietary worth because it accommodates a number of nutritional vitamins and minerals that coconut oil doesn’t. Coconut oil accommodates extra saturated fats than olive oil, which implies it ought to solely be used reasonably. On the opposite hand, olive oil accommodates extra monounsaturated fat, which makes it more healthy than coconut oil.

It is less complicated to cook dinner with coconut oil because it has a better smoking level, 350 levels F, as in comparison with olive oil’s, which is 280 levels F. It is less complicated to retailer coconut oil than olive oil as a result of it doesn’t have to be refrigerated as a result of its excessive saturated fats content material, which makes coconut oil immune to oxidation.

Both coconut oil and olive oil can present you many health advantages, so each can be utilized for cooking. What oil you utilize additionally is determined by your style and finances, so protecting that in thoughts, you’ll be able to select any of the 2 oils and make scrumptious, mouth-watering dishes for your self and your loved ones.

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