Coconut Oil 101: Nutrition, Benefits, How To Make, Buy, Store | Coconut Oil: A Complete Guide

What is Coconut Oil

Coconut oil is a versatile and popular edible oil that is extracted from the kernel or meat of coconuts, the fruit of the coconut palm (Cocos nucifera). It is known for its various culinary, cosmetic, and health-related applications. Here are some key features and uses of coconut oil:

1. Composition: Coconut oil is primarily composed of saturated fats, with lauric acid being the most abundant fatty acid. It also contains small amounts of vitamins and minerals.
2. Culinary Uses: Coconut oil is used in cooking and baking, especially in tropical and Asian cuisines. It has a distinct flavor and aroma of coconut, which can enhance the taste of dishes. It is often used for frying, sautéing, and as an ingredient in various recipes, including curries and desserts.
3. Cosmetic and Skincare: Coconut oil is a common ingredient in skincare and haircare products. It is used in lotions, moisturizers, soaps, and shampoos due to its moisturizing and emollient properties. Some people use it as a natural makeup remover or to moisturize their skin and hair.
4. Haircare: It is believed to promote hair health, stimulate hair growth, and provide shine when applied to the hair. Many people use coconut oil as a deep conditioner or as a leave-in treatment for their hair.
5. Oral Health: Oil pulling, a practice where you swish coconut oil in your mouth, is claimed to have oral health benefits, such as reducing bacteria and improving gum health. However, scientific evidence supporting these claims is limited.
6. Health Claims: There have been various health claims associated with coconut oil, including weight loss, heart health, and improved brain function. However, some of these claims are controversial, and the high saturated fat content of coconut oil has raised concerns about its impact on cardiovascular health.
7. Skin Conditions: Some people use coconut oil to soothe skin conditions like eczema, psoriasis, and dry skin due to its moisturizing properties. However, its effectiveness can vary from person to person.

It’s important to note that while coconut oil has been praised for some of its potential health benefits, there is ongoing debate in the scientific community about its impact on health, particularly in relation to heart health, because of its high saturated fat content. Moderation in consumption is recommended, and individuals with specific dietary or health concerns should consult with healthcare professionals for guidance.

Other Names of Coconut Oil

Coconut oil is known by various names, depending on the context and the region. Some of the alternative names and terms used to refer to coconut oil include:

1. Copra Oil: This term is used to refer to coconut oil that is derived from dried coconut meat, known as copra. The oil extracted from copra is sometimes called copra oil.
2. Cocos Nucifera Oil: This is the scientific name for coconut oil and is often used in ingredient lists for cosmetic and skincare products.
3. Coconut Butter: Sometimes, coconut oil can solidify at cooler temperatures, giving it a butter-like consistency. In this state, it may be referred to as coconut butter. However, this should not be confused with the creamy spreadable coconut butter that is made from the whole coconut meat, including the flesh.
4. MCT Oil (Medium-Chain Triglyceride Oil): MCT oil is a type of oil derived from coconut oil or palm oil. It contains a higher concentration of medium-chain fatty acids, which are believed to have potential health benefits. MCT oil is often used as a dietary supplement and is derived from coconut oil in many cases.
5. Coco Oil: A shorter and more informal term for coconut oil.
6. Coconut Palm Oil: Sometimes, people refer to coconut oil by its association with the coconut palm, as it is extracted from the fruit of the coconut palm tree (Cocos nucifera).
7. Nariyal Tel (in Hindi): In India, coconut oil is commonly referred to as “Nariyal Tel,” with “Nariyal” meaning coconut and “Tel” meaning oil.
8. VCO (Virgin Coconut Oil): This term is often used to distinguish high-quality, unrefined coconut oil that is extracted without the use of chemicals or high heat. Virgin coconut oil is often associated with health and wellness due to its purity.

These names can vary by region and language, but they all refer to the same product, which is the oil extracted from coconuts.

Nutritional Value of Coconut Oil

Here is a table summarizing the approximate nutritional value of coconut oil per 1 tablespoon (approximately 13.6 grams):

Nutrient	Amount
Calories	121
Total Fat	13.6 grams
Saturated Fat	11.8 grams
Monounsaturated Fat	0.8 grams
Polyunsaturated Fat	0.2 grams
Vitamin E	0.1 milligrams
Vitamin K	0.6 micrograms

Please note that coconut oil is primarily composed of saturated fats, with minimal amounts of vitamins and other nutrients. While it is calorie-dense and high in saturated fats, it is relatively low in vitamins and minerals compared to other cooking oils. Moderation is advised when using coconut oil in your diet due to its high saturated fat content, which has been a subject of debate regarding its impact on heart health.

Benefits of Coconut Oil

Coconut oil has been associated with several potential health and wellness benefits, but it’s important to note that while some of these claims are supported by anecdotal evidence and limited research, not all have been conclusively proven. Here are some of the commonly mentioned benefits of coconut oil:

1. Skin and Hair Care:
   • Moisturizer: Coconut oil is a natural and effective moisturizer for the skin and hair.
   • Hair Health: It can help improve the condition and shine of hair and may reduce protein loss from hair.
   • Skin Conditions: Some people use it to soothe skin conditions like eczema and psoriasis.
2. Oral Health:
   • Oil Pulling: Swishing coconut oil in the mouth, a practice known as oil pulling, is claimed to have oral health benefits, such as reducing bacteria and improving gum health. However, scientific evidence is limited.
3. Weight Management:
   • Medium-Chain Triglycerides (MCTs): Coconut oil contains a high proportion of MCTs, which are believed to be more easily digested and metabolized for energy compared to long-chain fatty acids. Some studies suggest that MCTs may support weight management by promoting a feeling of fullness.
4. Antioxidant Properties:
   • Coconut oil contains small amounts of antioxidants like vitamin E, which can help combat free radicals and reduce oxidative stress in the body.
5. Heart Health:
   • Although coconut oil is high in saturated fats, some proponents claim that its unique composition of fats may not have the same detrimental effects on heart health as other saturated fats. However, this is a subject of ongoing debate, and more research is needed to clarify its impact.
6. Brain Health:
   • Some people believe that the MCTs in coconut oil may provide a source of ketones, which can be used by the brain as an alternative energy source. This has led to claims of potential cognitive benefits, but more research is needed.
7. Antimicrobial Properties:
   • Lauric Acid: Coconut oil is rich in lauric acid, which is known for its potential antimicrobial properties. It may help combat certain types of harmful microorganisms, including bacteria, viruses, and fungi.
8. Digestive Health:
   • Some individuals use coconut oil to help improve digestion and alleviate conditions like irritable bowel syndrome (IBS).

It’s important to approach the potential benefits of coconut oil with a degree of caution. While there is some evidence to support certain claims, more rigorous scientific research is needed to confirm these benefits and understand their mechanisms fully. Additionally, the high saturated fat content of coconut oil has raised concerns about its impact on cardiovascular health, so it’s advisable to consume it in moderation as part of a balanced diet. If you have specific health concerns or dietary questions, it’s a good idea to consult with a healthcare professional or registered dietitian.

Varieties of Coconut Oil

There are several varieties of coconut oil available, each with distinct characteristics and uses. The main varieties of coconut oil are:

1. Virgin Coconut Oil (VCO): Virgin coconut oil is often considered the highest quality coconut oil. It is extracted from fresh coconut meat without the use of high heat or chemicals. VCO retains the natural coconut flavor and aroma, as well as some of the beneficial compounds found in coconuts. It is typically used for culinary purposes, skincare, and haircare.
2. Refined Coconut Oil: Refined coconut oil is made from dried coconut meat, known as copra, and is processed with heat and chemicals to remove impurities and flavor. It has a neutral taste and a higher smoke point, making it suitable for cooking and frying. It is often referred to as “RBD” (Refined, Bleached, and Deodorized) coconut oil.
3. Fractionated Coconut Oil: Fractionated coconut oil is a type of refined coconut oil that has had the long-chain fatty acids removed, leaving only the medium-chain triglycerides (MCTs). It remains liquid at room temperature, has a longer shelf life, and is often used in cosmetics, massage oils, and as a carrier oil for essential oils.
4. Organic Coconut Oil: Organic coconut oil is produced from coconuts grown without the use of synthetic pesticides, herbicides, or chemical fertilizers. It is often certified organic by a recognized authority. The extraction process may vary, but it generally aims to maintain the organic integrity of the product.
5. Cold-Pressed Coconut Oil: Cold-pressed coconut oil is extracted without the use of heat. This method helps retain more of the natural flavor, aroma, and nutrients in the oil. It is often associated with virgin coconut oil.
6. Expeller-Pressed Coconut Oil: Expeller-pressed coconut oil is extracted using mechanical pressure and minimal heat. This process results in a more refined and neutral-flavored oil than cold-pressed or virgin coconut oil.
7. Hydrogenated Coconut Oil: This is a processed coconut oil that has been hydrogenated to make it solid at room temperature. Hydrogenation increases the shelf life and stability of the oil but also produces trans fats, which are considered less healthy. Hydrogenated coconut oil is used in some commercial baked goods and processed foods.
8. MCT Oil (Medium-Chain Triglyceride Oil): MCT oil is derived from coconut oil and contains a higher concentration of medium-chain triglycerides (MCTs). It is often used as a dietary supplement and is believed to have various health benefits, including potential support for weight management and brain health.

The choice of coconut oil variety depends on your specific needs and preferences. For culinary purposes, you may select virgin or refined coconut oil based on the flavor and smoke point you desire. In skincare and haircare, you might opt for virgin coconut oil for its natural properties. Fractionated coconut oil is ideal for use in cosmetics and massage, and MCT oil may be chosen as a supplement. Organic options are available for those seeking products grown without synthetic chemicals.

What Does Coconut Oil Taste Like

Coconut oil has a distinct and pronounced coconut flavor and aroma, which is one of its most characteristic features. The taste of coconut oil can be described as follows:

1. Sweet: Coconut oil has a naturally sweet and nutty flavor.
2. Coconut: The most prominent taste is, of course, coconut. It imparts a strong, tropical coconut flavor that can be quite noticeable in dishes where it’s used.
3. Mild Nuttiness: In addition to the coconut flavor, there is often a mild nutty undertone, which adds complexity to the taste.
4. Slight Creaminess: Some people describe the taste as slightly creamy, which can enhance the richness of foods it is used in.

The flavor and aroma of coconut oil are more pronounced in virgin or extra-virgin coconut oil, as these types are minimally processed and retain the natural characteristics of the coconut. Refined coconut oil, on the other hand, has been processed to remove much of the flavor and aroma, resulting in a more neutral or mild taste.

The coconut flavor of coconut oil makes it a popular choice for recipes where that tropical taste is desired, such as in many Asian and tropical dishes, baked goods, and desserts. However, it’s important to be aware of the distinct coconut flavor when using coconut oil in cooking, as it may not be suitable for all types of cuisine or dishes.

How to Make Oil From Coconut

How To Use Coconut Oil

Coconut oil is a versatile product with a wide range of uses, including in cooking, beauty and skincare, and household applications. Here are some common ways to use coconut oil:

Culinary Uses:

1. Cooking Oil: Coconut oil can be used for sautéing, stir-frying, and baking. It adds a pleasant coconut flavor to dishes.
2. Popcorn Topping: Use melted coconut oil as a healthy and flavorful topping for popcorn. Add a sprinkle of salt for extra flavor.
3. Smoothies: Blend a spoonful of coconut oil into your smoothies for a creamy texture and added flavor.
4. Coffee or Tea: Some people like to add a teaspoon of coconut oil to their coffee or tea for a creamy and slightly sweet taste. This is often referred to as “bulletproof coffee.”

Beauty and Skincare:

5. Moisturizer: Apply a small amount of coconut oil to your skin as a natural and moisturizing lotion. It’s especially effective for dry or rough skin areas.
6. Makeup Remover: Coconut oil can be used to remove makeup, including mascara and lipstick. Simply apply a small amount to a cotton ball and gently wipe off makeup.
7. Hair Conditioner: Use coconut oil as a hair mask or conditioner. Apply it to your hair, leave it on for a while, and then wash it out to promote shiny and hydrated hair.
8. Lip Balm: Dab a little coconut oil on your lips to keep them soft and moisturized, especially in dry or cold weather.
9. Body Scrub: Mix coconut oil with sugar or salt to create a natural exfoliating scrub for your body.
10. Cuticle Oil: Apply a small amount to your cuticles to soften them and prevent dryness.

Health and Wellness:

11. Oil Pulling: Swish a spoonful of coconut oil in your mouth for about 15-20 minutes (oil pulling) to support oral health and potentially reduce harmful bacteria.
12. Homemade Toothpaste: Some people mix coconut oil with baking soda and a few drops of essential oil to create a natural toothpaste.

Household Uses:

13. Furniture Polish: Coconut oil can be used to polish wooden furniture and other surfaces to give them a shine and reduce the appearance of scratches.
14. Leather Conditioner: Apply a small amount of coconut oil to leather products to help condition and soften them.
15. Lubricant: Coconut oil can serve as a natural and safe lubricant for various household uses, such as squeaky door hinges or stubborn zippers.
16. Candle Making: Some people use coconut oil as a base for homemade candles, combining it with essential oils and wicks.
17. Adhesive Remover: Coconut oil can help dissolve sticky residues left by stickers or labels.

When using coconut oil for skincare or other personal care purposes, it’s a good idea to perform a patch test to ensure you don’t have any adverse reactions, especially if you have sensitive skin. Also, make sure to use extra-virgin or virgin coconut oil for the best results, as these types retain more of the natural compounds and benefits of coconut.

Substitute for Coconut Oil

If you need a substitute for coconut oil in a recipe, you can choose from several options depending on the specific application and your dietary preferences. Here are some common alternatives for coconut oil:

1. Butter: Unsalted butter is a good substitute for coconut oil in baking and cooking. It has a similar consistency when melted and can provide a rich, buttery flavor to your dishes. However, keep in mind that it’s not a suitable option for vegans or those with dairy allergies.

2. Olive Oil: Extra virgin olive oil can replace coconut oil in cooking and sautéing. It has a distinct flavor, so consider the impact on the taste of your dish. Light olive oil is a milder alternative, while the extra virgin variety has a stronger flavor.

3. Vegetable Oil: Neutral-flavored vegetable oils like canola, grapeseed, or sunflower oil can be used in recipes that call for melted coconut oil. They work well in both cooking and baking.

4. Avocado Oil: Avocado oil is a healthy and neutral-flavored option for sautéing, roasting, and baking. It has a high smoke point, making it suitable for high-heat cooking.

5. Ghee: Ghee, which is clarified butter, can replace coconut oil in cooking and baking. It has a rich, nutty flavor and is often used in Indian cuisine.

6. Applesauce: In baking, you can substitute applesauce for coconut oil to reduce the fat content of your recipe. It works well in recipes like muffins, cakes, and quick breads.

7. Yogurt: In certain baked goods, you can use plain Greek yogurt as a substitute for coconut oil. It adds moisture and a tangy flavor to your dishes.

8. Nut Butters: In recipes that call for melted coconut oil, nut butters like almond or peanut butter can be used. They will add a nutty flavor to your dishes.

9. Lard or Shortening: In some recipes, especially those involving pie crusts and certain baked goods, lard or vegetable shortening can replace coconut oil. Keep in mind that these options are high in saturated fat.

10. Vegan Butter: For vegan recipes, you can use plant-based, dairy-free butter substitutes, such as margarine or vegan butter. These alternatives are typically available at most grocery stores.

The choice of substitute depends on the specific recipe and your dietary requirements. Be mindful that different substitutions may alter the flavor and texture of your dish, so it’s a good idea to experiment and adjust quantities as needed.

Where to Buy Coconut Oil

Coconut oil is widely available and can be purchased from various sources. Here are some common places where you can buy coconut oil:

1. Grocery Stores: Most grocery stores carry coconut oil in the cooking oil section or health food aisle. You can find a variety of brands and types, including virgin, refined, and organic coconut oil.
2. Supermarkets: Large supermarket chains often have a selection of coconut oil products in their cooking oil section. They may also stock organic and specialty brands.
3. Health Food Stores: Health food stores and natural food markets typically offer a variety of coconut oil options, including organic, extra-virgin, and specialty products.
4. Online Retailers: You can purchase coconut oil from various online retailers, including Amazon, Walmart, and specialty health and wellness websites. This option offers a wide selection and the convenience of doorstep delivery.
5. Warehouse Clubs: Stores like Costco and Sam’s Club may sell bulk-sized containers of coconut oil at a lower price per unit.
6. Coconut Oil Specialty Shops: In some regions, you may find stores specializing in coconut products. These shops often offer high-quality, locally sourced coconut oil.
7. Farmers’ Markets: If you’re looking for artisanal or locally produced coconut oil, you might find it at farmers’ markets or food festivals, especially in areas where coconuts are grown.
8. Ethnic or Asian Markets: Coconut oil is commonly used in Asian and tropical cuisines, so you can find it in Asian grocery stores or markets that cater to specific ethnic communities.
9. Health and Wellness Retailers: Specialty health and wellness retailers, such as GNC or Whole Foods Market, usually carry a variety of coconut oil products.

When buying coconut oil, consider factors like the type of coconut oil (e.g., virgin, refined, organic), brand reputation, and price. It’s also important to check the product’s label for any specific certifications, such as organic, non-GMO, or fair trade, depending on your preferences.

Keep in mind that coconut oil is available in various sizes, from small jars to larger containers, so you can choose the one that best fits your needs and usage.

How To Store Coconut Oil

Proper storage of coconut oil is important to maintain its freshness and quality. Here are some guidelines on how to store coconut oil:

1. Cool and Dry Location: Store coconut oil in a cool, dry place away from direct sunlight and heat sources. Exposure to high temperatures can cause the oil to melt and potentially spoil.
2. Room Temperature: Coconut oil has a melting point of around 76°F (24°C). At temperatures below this point, it will be solid, and above this point, it will be liquid. At room temperature, it will typically be in a semi-solid state.
3. Sealed Container: Ensure that the container or jar is tightly sealed to prevent air and moisture from entering. If the original seal is broken, consider transferring the oil to an airtight container.
4. Avoid Light: Store coconut oil in a container that is not transparent, or keep it in a dark cupboard to protect it from light exposure, which can lead to oxidation and rancidity.
5. Airtight Container: If you purchase coconut oil in a non-resealable container, transfer it to an airtight, opaque container to maintain freshness.
6. Avoid Moisture: Keep the oil away from moisture, as water can introduce impurities and promote spoilage. Ensure that the container is dry before storing the oil.
7. Refrigeration (Optional): While it’s not necessary, you can refrigerate coconut oil to extend its shelf life further, especially in warm and humid climates. In the refrigerator, the oil will become solid, but it will quickly return to a liquid state at room temperature.
8. Rotate Stock: If you have a large container of coconut oil, consider decanting smaller amounts into a separate, easy-to-access container and store the larger container in a cool, dark place. This way, you won’t frequently expose the entire supply to air and light.
9. Check for Changes: Periodically check the oil for any signs of rancidity, such as an off smell, sour taste, or unusual texture. If the oil has gone bad, discard it.

When stored correctly, coconut oil can have a long shelf life, usually around 2 years or more. However, the quality may deteriorate over time, so it’s best to use it within a reasonable period. If your coconut oil smells or tastes off or exhibits any unusual characteristics, it’s better to dispose of it and replace it with a fresh supply.

Frequently Asked Questions (FAQs)