The Better Choice Coconut Oil vs Olive Oil

Are you confused whether you should use olive oil or coconut oil? Well coconut oil vs olive oil is an on-going battle.  Well I faced the same problem and I just could not figure out which oil is a better option. Both the oils have monosaturated fats that can be quite helpful in lowering the cholesterol. The monosaturated fats can also reduce your blood pressure and bring an end to heart problems as well. The MUFA’s can play a crucial role in improving the insulin sensitivity and can greatly benefit those suffering from Type 2 Diabetes. Now coming to the main question which oil is better? Well you are about to get the answer now.

Comparing the nutritional benefits of coconut oil and olive oil

First of all let us look at some essential nutritional facts. You might be surprised to know that you should not consume more than 33 grams to 55 grams of fat a day. You should not consume more than 16 grams of saturated fat a day. Coconut oil actually has more fat content in comparison to olive oil, but it is Lauric acid. The Lauric acid is different from animal based fat products. It is medium chain fatty acids that are not easy for the body to store so they tend to burn quite fast.

The Lauric acid tends to increase both the HDL and the LDL as well. The HDL is the good cholesterol level whereas the LDL is the bad cholesterol level. This is why the physicians usually recommend people to use the coconut oil in a small amount just to be on the safe side.

Looking at the facts

When you compare the calories one tablespoon of coconut oil has 116 calories whereas a tablespoon of olive oil has about 119 calories.  A single tablespoon of coconut oil and olive oil has zero cholesterol levels. The saturated fat content of coconut oil is more than olive oil. For example, a single tablespoon of coconut oil has 12 grams of saturated fat whereas one tablespoon of olive oil has just 1 gram of saturated fat. Extra Virgin olive oil has more monosaturated fats in comparison to coconut oil. For example, one tablespoon of extra virgin olive oil has 9.8 grams of monosaturated fat whereas a tablespoon of olive oil has 0.8 grams of monosaturated fat.

The Polyunsaturated fat content is also higher in olive oil. A tablespoon of extra virgin olive oil has 1.4 grams of polyunsaturated fat whereas coconut oil has 0.2 grams of polyunsaturated fat.

Coconut oil vs olive oil which is better for weight loss?

The advantage of consuming healthy fats is that they are lower in calories and help you to feel fuller. If you include monosaturated fats in your diet on a daily basis then this can greatly help to reduce the belly fat. Both the oils work perfectly well for salad dressings. However, when you have to choose recipes that require higher heat then you have to opt for olive oil. Coconut oil is an excellent substitute for butter when you have to bake. It gives taste and consistency to your food.


The final verdict is that both the oils will benefit your health provided you opt for extra virgin coconut oil or extra virgin olive oil. However, it is better to consume the oils in moderation because the excess of anything is not good for your health at all so you need to be careful in this regard. Do share your experience of cooking with olive oil or coconut oil and do let me know what the better option is in your opinion.

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