The Short Answer
Olive oil is the undisputed champion for daily health and cooking. A recent Australian study revealed that extra virgin olive oil contains up to 700 times more antioxidants than coconut oil.
While coconut oil had a massive wellness moment, it is actually 82% saturated fat—more than butter or beef fat. You should absolutely keep extra virgin olive oil on your counter for daily use, but treat coconut oil strictly as an occasional specialty baking ingredient.
Why This Matters
The fats you cook with daily dictate your long-term cardiovascular health. The American Heart Association has repeatedly warned that coconut oil raises LDL ("bad") cholesterol in clinical trials. If you are regularly cooking your eggs and vegetables in coconut oil, you are consuming massive amounts of saturated fat. Read more in our deep dive: Is Coconut Oil Healthy.
Meanwhile, olive oil is the undisputed backbone of the Mediterranean diet. It is packed with monounsaturated fats that actively lower inflammation and protect your heart. The science on this is practically universally settled, which is why we aggressively recommend it in Is Olive Oil Healthy.
There is also a massive misconception about heat stability. Many wellness influencers claim coconut oil is safer for frying, but extra virgin olive oil is actually more stable under heat due to its protective polyphenols. We break down the exact science of this phenomenon in Cooking Olive Oil High Heat.
What's Actually In These Oils
- Oleic Acid — The primary monounsaturated fat in olive oil. It actively lowers blood pressure and fights chronic inflammation. Oils Cause Inflammation
- Polyphenols — Potent plant antioxidants found in extra virgin olive oil. They protect the oil from breaking down into toxic compounds when heated. Olive Oil Toxic Heated
- Lauric Acid — The main saturated fat found in coconut oil. It raises both HDL ("good") and LDL ("bad") cholesterol levels.
- MCTs (Medium-Chain Triglycerides) — Fats in coconut oil that your body theoretically burns quickly for energy. Most commercial coconut oils contain very few true MCTs compared to concentrated supplements.
What to Look For
Green Flags:
- "Extra Virgin" (for olive oil) — This guarantees the oil was mechanically pressed without heat or chemical solvents. Extra Virgin Vs Regular
- Third-Party Certifications — Look for the COOC seal on California olive oils to guarantee absolute authenticity. Cooc Certified Meaning
- "Unrefined" or "Virgin" (for coconut oil) — This ensures you are getting pure coconut fat without aggressive chemical processing. Refined Vs Unrefined Coconut
Red Flags:
- "Light" or "Pure" Olive Oil — These are deceptive marketing terms for highly refined, nutrient-stripped oils. Light Olive Oil Meaning
- "Refined" Coconut Oil — Often deodorized using extreme high heat or chemical solvents like hexane. Is Hexane In Cooking Oil
- "Packed in Italy" — This usually means cheap, oxidized oil from multiple countries was simply bottled in Italy to trick consumers. Packed Vs Produced Italy
The Best Options
When shopping, prioritize transparency and third-party testing. Avoid generic grocery store blends whenever possible to dodge rampant industry fraud. Is My Olive Oil Fake
| Brand | Product | Verdict | Why |
|---|---|---|---|
| California Olive Ranch | 100% California EVOO | ✅ | Consistently passes strict purity and antioxidant tests. |
| Nutiva | Organic Virgin Coconut Oil | ✅ | Cold-pressed and unrefined for occasional baking use. |
| Filippo Berio | "Extra Light" Olive Oil | 🚫 | Highly refined and stripped of the antioxidants that make olive oil healthy. |
The Bottom Line
1. Cook with extra virgin olive oil daily. It is the most stable and heart-healthy fat you can keep in your kitchen. Best Oil Frying
2. Treat coconut oil like butter. It is great for baking or specific flavor profiles, but its 82% saturated fat content makes it a poor choice for everyday cooking. Butter Vs Olive Oil
3. Don't fall for the smoke point myth. Olive oil's massive antioxidant load protects it from heat damage far better than coconut oil can. Does Smoke Point Matter
FAQ
Can I substitute coconut oil for olive oil in baking?
Yes, but you will drastically change the nutritional profile and flavor of your food. Using coconut oil adds a massive dose of saturated fat and a distinct tropical taste. It works brilliantly as a vegan butter replacement, but olive oil is still the healthier choice for savory breads and cakes. Best Oil Baking
Which oil has a higher smoke point?
Refined coconut oil hits about 400°F, while extra virgin olive oil ranges from 375°F to 410°F. However, smoke point is a terrible indicator of cooking safety. Olive oil produces far fewer toxic byproducts when heated because of its rich antioxidant content. Highest Smoke Point Oil
Is coconut oil better for weight loss?
No. Despite viral internet claims about fat-burning MCTs, coconut oil does not lead to long-term weight loss. Both oils contain exactly 120 calories per tablespoon, but olive oil provides vastly superior metabolic and heart-health benefits.