Coconut Oil
Last reviewed October 18, 2026 · Evidence strength: Moderate · How we grade evidence
In plain words: Coconut oil raises "bad" LDL cholesterol more than olive, canola or other liquid vegetable oils, so it isn't the heart-health food it's often sold as. It's fine for flavor in moderation. It didn't help blood sugar or inflammation in trials either.
Also listed on labels as: Coconut oil, Virgin coconut oil, Unrefined coconut oil, Fractionated coconut oil
What is it, and why is it in food?
Coconut oil is pressed from coconut meat. It's mostly saturated fat, so it's solid at room temperature. It's in ice cream and frozen desserts, candy, snacks, non-dairy creamers and vegan baked goods.
What does the science say?
| The popular claim | "Unrefined coconut oil is a healthy fat." (Dr. Tina Storage recommends unrefined coconut oil and ghee; Dr. Steven Gundry's "Yes" list includes coconut oil; Dr. Eric Berg promotes MCT oil.) |
| Our verdict on that claim | Partly supported |
| Evidence strength | Moderate: a meta-analysis of clinical trials. |
| Kinds of studies | Meta-analysis of clinical trials |
- Cholesterol: A 2020 meta-analysis of clinical trials found coconut oil raised LDL by about 10.5 mg/dL compared with nontropical vegetable oils. It had no effect on blood sugar or inflammation.1
What do regulators say?
- A conventional food; no restrictions.
Who should be careful?
- People with high LDL cholesterol or heart disease should use it sparingly.
How common is it in US foods?
In our check of USDA's Branded Foods database, 16,808 of 438,129 US packaged foods with an ingredient list name coconut oil (about 3.8%, or roughly 1 in 26).2 It shows up most often in: ice cream & frozen yogurt (4,155); candy (1,774); popcorn, peanuts, seeds & related snacks (1,369); snack, energy & granola bars (862); chocolate (817). These are label records companies sent to USDA, mostly in 2021 to 2023, so some products have changed since. Counts come from a text match of ingredient lists and are approximate.
Swaps and tips for families
- Use olive or canola oil for everyday cooking and save coconut oil for recipes where you want its flavor.
- For dairy-free baking, try a mix of coconut and liquid oil.
Beyond the plate: related non-food exposures
Coconut oil is common in skin products. No concern.
Frequently asked questions
Is coconut oil good for you?
It's fine in moderation, but trials show it raises LDL cholesterol more than vegetable oils, so it's not a heart-health food.
Is virgin coconut oil healthier than refined?
Our research didn't find good evidence that it changes the LDL effect; both are mostly saturated fat.
Is coconut oil the same as MCT oil?
No. Coconut oil contains some medium-chain fats, but MCT oil is a concentrated, processed fraction.
Related guides
Sources
Every source below was checked against PubMed, the publisher or the official page by our research team in October 2026.
- The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis of Clinical Trials. Circulation, 2020. PubMed 31928080 · doi:10.1161/CIRCULATIONAHA.119.043052
- FoodData Central, Branded Foods dataset (release 2026-04-30). U.S. Department of Agriculture, Agricultural Research Service, 2026. Link
This guide is for general education. It is not medical advice and does not replace advice from your doctor, pediatrician, allergist or registered dietitian. If you think you or your child reacted to a food, talk to a health professional. Research changes; we review these pages when new evidence or rules come out. Last reviewed October 18, 2026. Spotted an error? Email [email protected].