With so many cooking oil options available, choosing the best one can be a challenge. Having to sift through mountains of internet misinformation can make it even more difficult.
Coconut oil and avocado oil are two popular oils promoted by wellness influencers and healthcare professionals alike due to their perceived health benefits. They’re also used frequently by food bloggers in a variety of recipes.
Do these oils deserve their health halos? Is one healthier than the other? Do both hold up well to heat when used to cook with?
As a registered dietitian, I’ll answer these questions and more! I’ll discuss the similarities and differences in nutrition profile, health benefits, culinary uses, flavor, and price between coconut oil vs. avocado oil so that you can feel confident when choosing between these two oils.
Coconut oil vs. avocado oil – a quick comparison
Nutritionally speaking, coconut oil is high in saturated fats while avocado oil is highest in heart-healthy monounsaturated fats. Avocado oil is higher in antioxidant vitamin E, while virgin (unrefined) varieties of both are rich in anti-inflammatory polyphenols.
Coconut oil and avocado oil have relatively high smoke points, making them great choices for cooking with heat. Avocado oil has a slightly grassy flavor which becomes less noticeable the more refined the oil is. The same is true for coconut oil, with virgin varieties tasting strongly of coconut.
RELATED: Avocado Oil vs. Grape Seed Oil
Nutrition
As you can see in the chart below, the macronutrient content of coconut oil and avocado oil is 100% fat. As oils, neither contains any protein, carbohydrates, or dietary fiber. Because they’re both plant-based fats, they’re also cholesterol-free.
Types of fat
The primary nutritional difference between these two oils is the types of fat they contain. Most of the fats in coconut oil are saturated fats, while avocado oil contains mostly monounsaturated fatty acids (MUFAs) with a small amount of polyunsaturated fatty acids (PUFAs).
Neither oil is a good source of omega-3 fatty acids.
In recent years, coconut oil has become famous for containing medium-chain triglycerides (MCTs), particularly caprylic and capric acids. Because MCTs are absorbed directly into the bloodstream and don’t have the potential to raise triglyceride levels in the blood, coconut oil is a popular choice among health-conscious consumers.
However, many people don’t realize that coconut oil is higher in plain old saturated fats than in MCTs. The primary fat in coconut oil is lauric acid1, which acts as both a medium-chain fatty acid and a long-chain fatty acid. This means it isn’t absorbed as efficiently as other MCTs. Importantly, coconut oil is much higher in long-chain saturated fats than 100% MCT oil is, so they aren’t the same.
RELATED: Your Guide to Vegan Fats (And Which Are The Healthiest)
Micronutrients & Antioxidants
According to USDA data, avocado oil is a more significant source of vitamin E. The processing method of the coconut oil used in the USDA database isn’t specified, but unrefined, virgin coconut oil likely contains some vitamin E as well.
Both avocado and coconut oil contain antioxidants and polyphenols, which, like vitamin E, are also higher in unrefined varieties.
Of course, antioxidant and polyphenol levels are also affected by factors like oil storage conditions and the amount in the coconuts or avocados used to produce the oil, so levels can vary.
Health benefits & risks
Now that we’ve discussed the nutritional differences and similarities between these oils, let’s explore how this translates to our health.
Avocado oil
Protection against oxidative stress
Avocado oil is an excellent source of antioxidants such as vitamin E2, polyphenols, and flavonoids.
These antioxidants protect us from free radicals, highly reactive molecules that cause damage to our cells. We can be exposed to free radicals from pollution, secondhand smoke, ultraviolet radiation in sunlight, and even our bodies’ own metabolic processes.
This type of damage is known as oxidative stress, which is linked to many chronic health conditions like cardiovascular disease, metabolic syndrome, PCOS, type 2 diabetes, and some cancers. More research3 is needed, however, before we can know just how beneficial these oils are for preventing or managing these conditions.
Supports immune function
The vitamin E in avocado oil is essential for immunity4, acting as an antioxidant and supporting the function of various immune cells.
This doesn’t mean you should eat spoonfuls of avocado oil to boost your immune system; rather, avocado oil can be a helpful way to include healthy fats in a balanced, nutrient-dense diet.
May improve heart health
Because avocado oil is so rich in MUFAs, it’s considered a heart-healthy oil. Compared to saturated fats, MUFAs lower LDL5 (“bad”) cholesterol and raise HDL (“good”) cholesterol.
Coconut oil
Can raise cholesterol levels
According to a 2020 systematic review6 and meta-analysis which included 16 different studies, coconut oil significantly raises total and LDL cholesterol levels compared to non-tropical vegetable oils such as safflower, canola, or olive.
When these types of unsaturated fats are used to replace coconut oil in the diet, total and LDL cholesterol levels go down1. Overall, coconut oil is better for cholesterol levels than butter, but isn’t as beneficial as unsaturated vegetable oils, such as avocado oil.
That said, while we have evidence showing that coconut oil isn’t great for cholesterol levels, research on whether it increases the risk of cardiovascular disease or not is inconclusive.
May reduce bacteria in the mouth
Coconut oil is often used in oil pulling, an Ayurvedic practice in which oil is swished around the mouth for up to 20 minutes to promote oral and whole-body health. Research on oil pulling is limited; however, some studies7 have shown that oil pulling with coconut oil can significantly reduce the amount of pathogenic bacteria in the mouth.
Keep in mind, however, that oil pulling hasn’t been proven to reduce cavities or prevent gum disease, so the benefits may not outweigh the potential risks. The most significant is the risk of lipoid pneumonia, which can develop by accidentally inhaling the oil.
Of note, the American Dental Association (ADA) doesn’t recommend oil pulling as an effective strategy to improve oral hygiene.
May promote inflammation
Coconut oil contains multiple types of saturated fatty acids, but the primary one is lauric acid. Because lauric acid is more likely to promote inflammation8 than other saturated fats, consuming too much coconut oil could increase the degree of inflammation in the body, especially if consuming large amounts daily.
Of course, inflammation is a complicated process that can be affected by many factors. Coconut oil may not promote inflammation when consumed in small amounts in the context of a fiber-rich plant-based diet, but more research is needed.
Alzheimer’s disease
You may have heard that coconut oil can help prevent Alzheimer’s disease, a claim widely circulated by wellness influencers. Unfortunately, there’s little evidence backing it up, and most are petri dish studies9 that can’t be directly translated to humans.
Scientists have suggested10 that virgin coconut oil could help reduce the risk of Alzheimer’s disease thanks to its high levels of polyphenols which reduce inflammation and oxidative stress, two risk factors for the disease.
However, polyphenols can be obtained from whole plant-based foods like berries, nuts, and leafy greens without the high saturated fat content of coconut oil, so there’s no need to rely on it for Alzheimer’s prevention.
Oxidation & smoke point
When choosing a cooking oil, its smoke point and its ability to resist oxidation are two important factors.
An oil’s smoke point is the temperature at which it starts to burn and produce smoke. Typically, refined oils have higher smoke points, meaning they can be cooked at higher temperatures without burning.
You may be surprised to learn that avocado oil has a higher smoke point than coconut oil, as shown below:
- Refined avocado oil: 520℉
- Unrefined avocado oil: 482℉
- Refined coconut oil: 400℉
- Unrefined coconut oil: 350℉
However, smoke point isn’t the most important factor when cooking with oils. Oxidation11 is a process in which fatty acids start to become rancid and off-flavored, potentially toxic, pro-carcinogenic compounds start to form.
Oils can start to break down before they reach their smoke point and even during storage. The greater the degree of oxidation, the lower the oil’s quality.
Factors that promote faster oxidation include:
- Contact with oxygen
- Light
- Higher content of polyunsaturated fatty acids (PUFAs)
- Being stored at warm or hot temperatures
Conversely, the following factors protect oils from oxidation:
- Antioxidants
- Polyphenols
- Saturated fats
- MUFAs
All in all, avocado oil and coconut oil are both highly resistant to oxidation. The integrity of avocado oil is protected by its high content of MUFAs and antioxidants. Coconut oil is protected12 by its saturated fat content. Unrefined coconut oil, which is higher in antioxidants, may be even less prone to oxidation than refined.
Culinary uses
Because avocado oil and refined coconut oil are high in antioxidants and have smoke points at or above 400℉, they hold up well to medium-high heat. Both can be used for sautéing, baking, and roasting.
Avocado oil is better for frying at high temperatures thanks to its high smoke point, antioxidant content, and MUFA content. It has a mildly grassy flavor, although it has a much more neutral flavor compared to olive oil or walnut oil. It’s good in salad dressings but isn’t recommended for baked goods, especially sweets.
The smoke points for refined and unrefined coconut oil are too low for frying. Since coconut oil is mostly composed of saturated fats, it’s solid when cold or at room temperature. This makes it a decent plant-based substitute for butter in vegan pastries and crusts. It also provides a thick, solid consistency to tart fillings and raw desserts.
Refined coconut oil tastes more neutral than unrefined coconut oil, which has a stronger coconut flavor. If you don’t want your final dish to taste like coconut, choose refined coconut oil or avocado oil.
Price
From my research, avocado oil ranges from about $8.20 to $19.48 for a 16.9 (500 mL) fluid-ounce bottle, with unrefined versions on the higher end of that range and refined varieties on the lower end.
Coconut oil is a little more affordable, ranging from $3.99 to $15.50 for a standard 14-fluid-ounce container. This equates to $0.29 to $1.10 per ounce, compared to $0.48 to $1.15 per ounce of avocado oil.
Keep in mind that USDA Organic and Non-GMO certifications can increase the price.
Larger containers and bottles cost more upfront but will save you money over time since the per-ounce price is usually cheaper.
Which should you choose?
If you’re looking for the healthiest option, avocado oil wins hands-down. Rich in monounsaturated fatty acids, antioxidants, and polyphenols, it’s better for heart health. While virgin coconut oil contains some anti-inflammatory antioxidants, the saturated fats it contains are more likely to promote inflammation, especially in the context of a poor diet.
Both oils resist oxidation for long periods of time and are quite versatile when it comes to cooking. For recipes that require very high cooking temperatures, though, avocado oil holds up better thanks to its high smoke point.
Both can be used in savory dishes. Avocado oil is relatively neutral in flavor, although some people notice a slightly grassy flavor. Coconut oil is usually a better choice for sweets and baked goods and does much better as a replacement for cold, solid butter.
Interested in the healthfulness of other cooking oils? Check out Is Canola Oil Vegan? Is It Healthy?
The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.
References
- Schwingshackl L, Schlesinger S. Coconut Oil and Cardiovascular Disease Risk. Curr Atheroscler Rep. 2023;25(5):231-236. doi:10.1007/s11883-023-01098-y
- National Institutes of Health Office of Dietary Supplements. Vitamin E Health Professional Fact Sheet. NIH website. Accessed 7/11/24.
- Cervantes-Paz B, Yahia EM. Avocado oil: Production and market demand, bioactive components, implications in health, and tendencies and potential uses. Compr Rev Food Sci Food Saf. 2021;20(4):4120-4158. doi:10.1111/1541-4337.12784
- Lewis ED, Meydani SN, Wu D. Regulatory role of vitamin E in the immune system and inflammation. IUBMB Life. 2019;71(4):487-494. doi:10.1002/iub.1976
- Jayawardena R, Swarnamali H, Ranasinghe P, Misra A. Health effects of coconut oil: Summary of evidence from systematic reviews and meta-analysis of interventional studies. Diabetes Metab Syndr. 2021;15(2):549-555. doi:10.1016/j.dsx.2021.02.032
- 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:10.1161/CIRCULATIONAHA.119.043052
- Peng TR, Cheng HY, Wu TW, Ng BK. Effectiveness of Oil Pulling for Improving Oral Health: A Meta-Analysis. Healthcare (Basel). 2022;10(10):1991. Published 2022 Oct 11. doi:10.3390/healthcare10101991
- Spiazzi BF, Duarte AC, Zingano CP, et al. Coconut oil: an overview of cardiometabolic effects and the public health burden of misinformation. Arch Endocrinol Metab. 2023;67(6):e000641. doi:10.20945/2359-3997000000641
- Nafar F, Mearow KM. Coconut oil attenuates the effects of amyloid-β on cortical neurons in vitro. J Alzheimers Dis. 2014;39(2):233-237. doi:10.3233/JAD-131436
- Chatterjee P, Fernando M, Fernando B, et al. Potential of coconut oil and medium chain triglycerides in the prevention and treatment of Alzheimer’s disease. Mech Ageing Dev. 2020;186:111209. doi:10.1016/j.mad.2020.111209
- Maszewska M, Florowska A, Dłużewska E, Wroniak M, Marciniak-Lukasiak K, Żbikowska A. Oxidative Stability of Selected Edible Oils. Molecules. 2018;23(7):1746. Published 2018 Jul 17. doi:10.3390/molecules23071746
- Moigradean D, Poiana MA, Gogoasa I. Quality characteristics and oxidative stability of coconut oil during storage. Journal of agroalimentary processes and technology. 2012;18(4):272-276.
