Olive Oil vs Coconut Oil is a common question when choosing the best oil for everyday cooking. Both oils can be useful in the kitchen, but they have very different nutritional profiles and work better for different types of recipes.

Olive oil is generally the better choice for everyday cooking because it is rich in monounsaturated fat and, particularly in extra-virgin olive oil, contains beneficial plant compounds such as polyphenols. Coconut oil, meanwhile, is very high in saturated fat and has a distinctive flavor that can work well in certain recipes.

The best choice ultimately depends on how you cook, the type of oil you use, and your overall health goals.

Quick Answer

For most people, olive oil is the healthier everyday cooking oil, especially extra-virgin olive oil. It provides mostly monounsaturated fat and contains naturally occurring antioxidants and polyphenols.

Coconut oil can still have a place in a balanced diet. Its mild coconut flavor makes it useful for certain baked foods, curries, and other recipes where its taste complements the dish. However, because coconut oil is very high in saturated fat, it generally isn’t the best replacement for olive oil as your primary everyday cooking oil.

Both oils are calorie-dense, providing roughly 120 calories per tablespoon, so portion size matters regardless of which one you choose.

Olive Oil vs Coconut Oil: Nutrition Comparison

The biggest difference between these two oils is their fat composition.

Olive Oil

One tablespoon of olive oil provides approximately:

• Calories: 119
• Total fat: 13.5 g
• Monounsaturated fat: About 10 g
• Saturated fat: About 1.9 g
• Polyunsaturated fat: About 1.4 g

Extra-virgin olive oil also contains naturally occurring polyphenols and other plant compounds. The amount varies depending on the olive variety, processing method, freshness, and storage conditions.

Coconut Oil

One tablespoon of coconut oil provides approximately:

• Calories: 117
• Total fat: 13.6 g
• Saturated fat: About 11–12 g
• Monounsaturated fat: Less than 1 g
• Polyunsaturated fat: Less than 1 g

The major nutritional difference is clear: coconut oil contains substantially more saturated fat than olive oil.

This doesn’t mean coconut oil needs to be completely avoided. It simply means that if you’re choosing one oil to use regularly, olive oil generally has the more favorable fat profile.

Which Is Better for Heart Health?

When comparing olive oil vs coconut oil for cardiovascular health, olive oil generally has the advantage.

Olive oil is rich in monounsaturated fat, and extra-virgin olive oil also provides antioxidant compounds. Research on Mediterranean-style eating patterns has consistently associated diets rich in olive oil with favorable cardiovascular outcomes.

Coconut oil is different because most of its fat is saturated. Replacing saturated fat with unsaturated fat is generally considered a better strategy for improving blood cholesterol levels.

For this reason, if heart health is one of your main priorities, olive oil is usually the better everyday choice.

What About Cooking Temperature?

Cooking temperature is another important consideration.

Every oil has a smoke point—the temperature at which it begins producing visible smoke. However, smoke point isn’t the only factor that determines whether an oil is suitable for cooking. The oil’s composition, refinement, freshness, and cooking method also matter.

Extra-virgin olive oil can be used successfully for many everyday cooking methods, including sautéing, roasting, and baking. Refined olive oil generally has a higher smoke point and a more neutral flavor.

Coconut oil also comes in different forms. Virgin coconut oil has a relatively lower smoke point, while refined coconut oil can tolerate higher temperatures.

Rather than choosing an oil solely because it has the highest smoke point, choose one that suits the cooking method and avoid repeatedly overheating any cooking oil until it smokes.

Olive Oil vs Coconut Oil for Weight Management

Neither olive oil nor coconut oil is a low-calorie food.

Both provide roughly 120 calories per tablespoon, so replacing one with the other doesn’t automatically lead to weight loss.

The more important factor is how much oil you use.

For example, adding several tablespoons of oil to meals every day can significantly increase your calorie intake, regardless of whether the oil is olive or coconut.

If you’re trying to manage your weight, measuring your cooking oil rather than pouring it freely from the bottle can make portion control much easier.

Olive oil can still be part of a healthy weight-management diet because it can add flavor and help make vegetables, salads, grains, and other nutritious foods more enjoyable.

When Should You Use Olive Oil?

Olive oil is particularly versatile. You can use it for:

• Salad dressings
• Sautéing vegetables
• Roasting vegetables
• Cooking fish and poultry
• Marinades
• Dips and sauces
• Low- to moderate-temperature baking
• Finishing soups and cooked dishes

Extra-virgin olive oil is especially useful when you want its distinctive flavor and naturally occurring plant compounds.

For recipes where you don’t want a strong olive flavor, a more refined olive oil may be a better option.

When Should You Use Coconut Oil?

Coconut oil can be useful when its flavor and texture complement the recipe.

Consider using it for:

• Coconut-flavored baked goods
• Curries and certain Asian-inspired dishes
• Recipes where a solid fat is useful
• Some sautéing and frying applications
• Recipes where coconut flavor is desirable

Refined coconut oil has a more neutral flavor than virgin coconut oil, making it easier to use in recipes where you don’t want a noticeable coconut taste.

However, there’s no strong reason to choose coconut oil over olive oil simply because you believe it is automatically healthier for high-temperature cooking.

Is Extra-Virgin Olive Oil Good for Cooking?

Yes.

A common misconception is that extra-virgin olive oil should only be used for salads or finishing dishes.

Extra-virgin olive oil can be used for many everyday cooking methods, including sautéing and roasting, provided you cook at appropriate temperatures and don’t allow the oil to smoke excessively.

It also has a major advantage over highly refined oils because it contains naturally occurring phenolic compounds and other components that are largely reduced during extensive refining.

Which Oil Is Better: Olive Oil or Coconut Oil?

For most people, olive oil is the better everyday choice.

Here’s a simple comparison:

Feature	Olive Oil	Coconut Oil
Calories	~119/tbsp	~117/tbsp
Main type of fat	Monounsaturated	Saturated
Saturated fat	Lower	Very high
Polyphenols	Present, especially in extra-virgin	Much lower
Flavor	Fruity or mild	Coconut-like
Everyday cooking	Excellent	Useful for selected recipes
Salad dressings	Excellent	Generally unsuitable
Baking	Good	Good for certain recipes
Best advantage	Versatility and favorable fat profile	Flavor and specific culinary uses

Frequently Asked Questions

Is olive oil healthier than coconut oil?

For most people, yes. Olive oil generally has a more favorable fat profile because it is predominantly monounsaturated fat, while coconut oil is predominantly saturated fat.

Can you cook with extra-virgin olive oil?

Yes. Extra-virgin olive oil can be used for many everyday cooking methods, including sautéing and roasting. Avoid heating any oil to the point where it repeatedly smokes.

Is coconut oil bad for you?

Not necessarily. Coconut oil can be included in a balanced diet, but because it contains a large amount of saturated fat, it is generally better used in moderation rather than as your primary cooking oil.

Which oil has fewer calories?

They are very similar. A tablespoon of olive oil provides roughly 119 calories, while a tablespoon of coconut oil provides roughly 117 calories.

Can I use both olive oil and coconut oil?

Absolutely. You don’t need to choose only one. Olive oil can serve as your primary everyday cooking oil, while coconut oil can be used when its flavor or texture works particularly well with a specific recipe.

The Bottom Line

When comparing olive oil vs coconut oil, olive oil is generally the stronger choice for everyday cooking and overall nutrition. Its high proportion of monounsaturated fat, versatility, and naturally occurring plant compounds make it a useful addition to a balanced diet.

Coconut oil isn’t necessarily something you need to eliminate. It can be a practical ingredient for particular recipes, especially when its distinctive flavor works well with the dish. The key is moderation, particularly because of its high saturated-fat content.

Whichever oil you choose, remember that portion size matters. Both are calorie-dense fats, so using reasonable amounts is more important than searching for a completely “perfect” cooking oil.

Want to track your calories and nutrients more easily? Try the Nutrients Calculator to quickly check calories, macros, vitamins, minerals, and other nutrition information for the foods you eat.