Olive oil is mostly monounsaturated fat, while coconut oil is mostly saturated fat: about 14 g versus 82 g of saturated fat per 100 g. In a meta-analysis of clinical trials, coconut oil raised LDL cholesterol more than non-tropical vegetable oils, though it also raised HDL cholesterol. Both have the same calories. Coconut oil can fit in a balanced diet in small amounts, but it uses up a saturated fat limit quickly.
Olive oil vs coconut oil at a glance
The figures below come from USDA FoodData Central. The USDA olive oil entry is labeled "salad or cooking" and is not specific to extra virgin oil. The coconut oil entry does not say whether the oil is virgin or refined (USDA, 2019; USDA, 2019).
| Per 100 g | Olive oil | Coconut oil |
|---|---|---|
| Calories | 884 kcal | 892 kcal |
| Total fat | 100 g | 99.1 g |
| Saturated fat | 13.8 g | 82.5 g |
| Monounsaturated fat | 73.0 g | 6.3 g |
| Polyunsaturated fat | 10.5 g | 1.7 g |
| Largest single fatty acid | Oleic acid, 71.3 g | Lauric acid, 41.8 g |
| Vitamin E (alpha-tocopherol) | 14.4 mg | 0.1 mg |
| Per tablespoon (USDA weight) | 13.5 g: 119 kcal, 1.9 g saturated | 13.6 g: 121 kcal, 11.2 g saturated |
Two very different fat profiles
Olive oil's main fatty acid is oleic acid, a monounsaturated fat. Coconut oil is the opposite. More than four-fifths of it is saturated, and its largest single fatty acid is lauric acid, which has 12 carbons.
This is why the two oils behave differently in the kitchen. The American Heart Association notes that saturated fats are typically solid at room temperature (American Heart Association, 2024). Coconut oil firms up in a cool kitchen. Olive oil stays liquid.
Is coconut oil an MCT oil?
Coconut oil is often marketed with the term MCT, short for medium-chain triglycerides. The USDA breakdown shows why that label needs care. Per 100 g of coconut oil, the shorter caprylic (8-carbon) and capric (10-carbon) acids together add up to about 12.2 g. Lauric acid accounts for 41.8 g, and the longer myristic (14-carbon) and palmitic (16-carbon) acids add another 25.3 g.
So coconut oil contains medium-chain fats, but it is not the same product as a purified MCT oil. Research on MCT oil supplements does not automatically apply to coconut oil.
What trials show about cholesterol
The question most people ask is what coconut oil does to blood cholesterol. Several human studies have tested this directly.
The meta-analysis. A 2020 review pooled 16 clinical trials that ran for at least two weeks. Compared with non-tropical vegetable oils, coconut oil raised LDL cholesterol by 10.47 mg/dL on average. It also raised HDL cholesterol by 4.00 mg/dL. It did not significantly change markers of blood sugar, inflammation or body fat (Neelakantan et al., 2020).
A head-to-head trial. In a 2018 UK trial, 96 healthy adults aged 50 to 75 were randomly assigned to eat 50 g a day of extra virgin coconut oil, extra virgin olive oil or butter for four weeks. LDL cholesterol rose on butter compared with both oils. It did not differ between coconut oil and olive oil. Coconut oil raised HDL cholesterol more than olive oil or butter (Khaw et al., 2018). The authors said their findings do not alter current advice to reduce saturated fat in general. It was a short trial with a small sample.
The wider review. An earlier review of 21 studies found that coconut oil generally raised total and LDL cholesterol more than unsaturated plant oils, but less than butter (Eyres et al., 2016). It also noted that studies of coconut flesh eaten within traditional diets cannot be applied to a typical Western diet.
Taken together, coconut oil sits between butter and unsaturated oils for LDL cholesterol. The 2020 review concluded that the LDL results should inform choices about coconut oil, and the 2016 review judged that replacing coconut oil with unsaturated fats would shift blood lipids in a favorable direction. For more on how olive oil relates to blood lipids, see our cholesterol page.
What the guidelines say
The Dietary Guidelines for Americans, 2025–2030 say saturated fat should generally not exceed 10% of daily calories. On a 2,000-calorie diet, that is about 22 g. The same guidelines advise prioritizing oils with essential fatty acids, such as olive oil, when cooking with or adding fats. They also state that more high-quality research is needed on which fats best support long-term health (USDA and HHS, 2026).
The American Heart Association sets a lower target: less than 6% of calories from saturated fat, or about 13 g a day on 2,000 calories. It lists coconut, palm and palm kernel oils among foods with saturated fat and advises choosing liquid vegetable oils rather than tropical oils (American Heart Association, 2024).
In practice, one tablespoon of coconut oil supplies about 11.2 g of saturated fat. That is roughly half of the federal limit and most of the AHA target. One tablespoon of olive oil supplies about 1.9 g.
Cooking and flavor
Coconut oil is useful where a solid fat helps, such as some vegan baking, and where its flavor suits the dish, such as curries. Refined coconut oil tastes neutral, while virgin coconut oil tastes of coconut. Olive oil works for sautéing, roasting, dressings and finishing.
Heat is a common reason people choose one or the other. Smoke point figures for both oils vary widely by source and by how refined the oil is, and oxidative stability is a better guide. Rather than repeat that here, see can you fry with extra virgin olive oil and why cooking with real olive oil is safe.
Polyphenols are another difference. Extra virgin olive oil contains phenolic compounds such as hydroxytyrosol, and a lab can measure how much a given batch contains. Our high-phenolic olive oil guide explains what the numbers mean.
The bottom line
Coconut oil can fit into a balanced diet in moderation, within a saturated fat limit, and it has real kitchen uses. But the trial evidence does not support swapping olive oil for coconut oil as an everyday fat. For other comparisons, see olive oil vs avocado oil and olive oil vs butter.
How Pomoni does it
Pomoni High-Phenolic Olive Oil is extra virgin oil from 100% Koroneiki olives grown in a single grove in Messinia, Greece, harvested in early October 2025 and cold-extracted at 23 °C. Modern Olives in California measured it at 635 mg/kg total polyphenols by HPLC in July 2026 (certificate US 26/453), and the report is on our testing page. Each bottle carries its harvest date and batch number. We suggest 1–2 tablespoons a day, uncooked. See Pomoni High-Phenolic Olive Oil.
Frequently asked questions
Does coconut oil raise cholesterol?
In a meta-analysis of 16 trials, coconut oil raised LDL cholesterol by about 10 mg/dL compared with non-tropical vegetable oils. It also raised HDL cholesterol.
Is coconut oil the same as MCT oil?
No. Caprylic and capric acids make up only about 12 g per 100 g of coconut oil. Its main fat is lauric acid, so MCT oil research does not automatically apply.
How much saturated fat is in a tablespoon of coconut oil?
About 11.2 g, based on USDA data. A tablespoon of olive oil has about 1.9 g.
Can I use olive oil instead of coconut oil?
Yes, in most cooking. Where a recipe needs a fat that is solid at room temperature, such as some baking, the texture may change.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: Oil, olive, salad or cooking (FDC ID 171413). 2019. fdc.nal.usda.gov
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: Oil, coconut (FDC ID 171412). 2019. fdc.nal.usda.gov
- Neelakantan N, Seah JYH, van Dam RM. The effect of coconut oil consumption on cardiovascular risk factors: a systematic review and meta-analysis of clinical trials. Circulation. 2020;141(10):803–814. doi.org/10.1161/CIRCULATIONAHA.119.043052
- Khaw KT, Sharp SJ, Finikarides L, et al. Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women. BMJ Open. 2018;8(3):e020167. doi.org/10.1136/bmjopen-2017-020167
- Eyres L, Eyres MF, Chisholm A, Brown RC. Coconut oil consumption and cardiovascular risk factors in humans. Nutrition Reviews. 2016;74(4):267–280. doi.org/10.1093/nutrit/nuw002
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025–2030. January 2026. realfood.gov
- American Heart Association. Saturated fats. Last reviewed 2024. heart.org
