Avocado and coconut oil: two plant fats that move cholesterol differently

Avocado and coconut oil both come from plants and both get sold as healthy fats. The trials treat them very differently. A meta-analysis of 10 randomized trials in 229 people found avocado-enriched diets lowered LDL cholesterol by 16.5 mg/dL (95% CI 10.1 to 22.9 mg/dL lower), though the trials were small and their results varied widely. For coconut oil, a 2022 meta-analysis of 7 randomized trials in 515 adults found no significant change in LDL compared with other fats (minus 1.67 mg/dL, 95% CI minus 6.93 to plus 3.59). Its authors rated that evidence very low in certainty, citing high risk of bias and a mix of comparison fats. Per 100 g, coconut oil holds 86.5 g of saturated fat and 899 calories. Hass avocado flesh has 171 calories, 17.4 g of fat, 3.1 g of fiber and 583 mg of potassium, by the UK composition table. We found no trial comparing the two directly.

How much is actually in it

• Per 100 g, coconut oil has 899 calories and 86.5 g saturated fat, while Hass avocado flesh has 171 calories, 17.4 g fat, 3.1 g fiber and 583 mg potassium. — — Evidence E source
  Coconut oil: 899 calories, fat 99.9 g, saturated 86.5 g, mono 6.0 g, poly 1.5 g; Hass avocado: 171 calories, fat 17.4 g, fiber 3.1 g, potassium 583 mg

What a real portion looks like

• In the US dietary survey a tablespoon of coconut oil is 14 g and a whole avocado is 150 g, with 30 g as the default unspecified avocado serving. — — Evidence E source
  Coconut oil: 1 tablespoon 14 g, unspecified 14 g; avocado: 1 fruit 150 g, 1 slice 15 g, unspecified 30 g

What your body absorbs

• In two crossover trials of 12 adults each, adding avocado to a meal raised beta-carotene absorption 2.4-fold from tomato sauce and 6.6-fold from carrots. — two sets of 12 healthy men and women, single meals (n = 24) Evidence B source
  Beta-carotene absorption x2.4 (tomato sauce) and x6.6 (carrots); conversion to vitamin A x4.6 and x12.6

What it does to your health

• A 2022 meta-analysis of 7 RCTs (515 adults) found coconut oil did not lower LDL cholesterol or body weight versus other fats and raised HDL by 3.28 mg/dL. — 515 adults in 7 RCTs, 4 weeks to 2 years (n = 515) Evidence A source
  LDL-C MD -1.67 mg/dL (95% CI -6.93 to 3.59); weight MD -0.53 lb (-1.8 to 0.75; metric: -0.24 kg, -0.83 to 0.34); HDL-C MD +3.28 mg/dL (0.66 to 5.90)
• A 2025 meta-analysis of 14 RCTs (1,049 adults) found virgin coconut oil lowered triglycerides by 12 mg/dL and raised HDL by 7.9 mg/dL, with no change in LDL or weight. — 1049 adults in 14 RCTs from 11 countries, 2 to 24 weeks (n = 1049) Evidence A source
  TG WMD -12.12 mg/dL (95% CI -23.14 to -1.09); HDL-C WMD +7.91 mg/dL (4.41 to 11.40); other lipids, glucose, weight, BP, CRP not significant
• A meta-analysis of 10 RCTs (229 people) found avocado-enriched diets lowered LDL cholesterol by 16.5 mg/dL and triglycerides by 27.2 mg/dL. — 229 participants in 10 RCTs (n = 229) Evidence A source
  TC -18.80 mg/dL (95% CI -24.56 to -13.05); LDL-C -16.50 (-22.91 to -10.10); TG -27.20 (-44.41 to -9.99); HDL-C -0.18 (NS)
• In a 26-week RCT of 786 adults with abdominal obesity, one avocado a day lowered LDL particle concentration by 49.1 nmol/L versus the habitual diet. — 786 adults with abdominal obesity (74% female), 26 weeks (n = 786) Evidence B source
  Total LDL particles MD -49.1 nmol/L (95% CI -83.6 to -14.5), P = 0.005; no change in LDL size, HDL particles, apoA or apoB

Safety, limits and interactions

• A WHO-commissioned review of prospective observational studies led its authors to advise that dietary fat come largely from seeds, nuts or liquid vegetable oils rather than hydrogenated vegetable fats, land animal fats and coconut oil. — — Evidence C source
  Recommendation direction; no numeric effect for coconut oil

What people believe that the data does not support

• A network meta-analysis of 54 randomized trials found coconut oil lowered LDL relative to butter but ranked below safflower and rapeseed oil for LDL, and ranked first for raising HDL. — 54 randomized trials of at least 3 weeks comparing oils and solid fats (n = 54 trials) Evidence A source
  Vs butter LDL-C -16 to -8.9 mg/dL (-0.42 to -0.23 mmol/l) across oils incl. coconut; SUCRA for LDL-C: safflower 82%, rapeseed 76%; coconut oil 88% for HDL-C

Who this works differently for

• In a double-blind crossover feeding trial of 42 adults with high triglycerides, one avocado a day replacing solid fats and added sugars cut triglycerides by 17.4% and non-HDL cholesterol by 4.65% in 3 weeks. — 42 adults with triglycerides 135-499 mg/dL, two 3-week periods (n = 42) Evidence B source
  TG -17.4% (95% CI -25.0 to -8.99); non-HDL-C -4.65% (-9.01 to -0.08); VLDL-C -9.30%

The bottom line

Coconut oil does move one lipid in its favor. The 2022 meta-analysis found HDL rose by 3.28 mg/dL (95% CI 0.66 to 5.90). A 2025 meta-analysis of 14 trials in 1,049 adults tested virgin coconut oil only, over 2 to 24 weeks. Triglycerides fell by 12.12 mg/dL (95% CI 1.09 to 23.14) and HDL rose by 7.91 mg/dL, with no significant change in LDL, blood sugar, weight or blood pressure. A network meta-analysis of 54 randomized trials ranked coconut oil first among the oils for raising HDL. The same analysis found that the oils it tested, coconut included, lowered LDL by 8.9 to 16 mg/dL (0.23 to 0.42 mmol/L) compared with butter, and it ranked safflower and rapeseed oil highest for LDL. So on LDL coconut oil beat butter in that analysis and ranked below safflower and rapeseed oil. For avocado, the largest trial ran 26 weeks in 786 adults with abdominal obesity, 74 percent of them women. One avocado a day lowered LDL particle concentration by 49.1 nmol/L (95% CI 14.5 to 83.6) against the habitual diet, an exploratory outcome in a trial funded by the avocado industry. In a 3-week crossover feeding trial of 42 adults with high triglycerides, a daily avocado that replaced solid fats and added sugars cut triglycerides by 17.4 percent. That result describes avocado eaten in place of saturated fat and sugar. Avocado also helps the body take up carotenoids from vegetables. In two single-meal crossover trials of 12 adults each, adding it raised beta-carotene absorption 2.4-fold from tomato sauce and 6.6-fold from carrots. Coconut oil was not tested in those meals. Portions change the picture. A tablespoon of coconut oil weighs 14 g in the US dietary survey, about 126 calories and 12 g of saturated fat when calculated from the UK values. A whole avocado weighs 5.3 oz (150 g), about 257 calories by the same arithmetic. The one card in the safety section is a WHO-commissioned review of cohort studies whose authors advise getting fat from seeds, nuts and liquid vegetable oils such as olive and canola instead of land animal fats and coconut oil. That is guidance built on observational data, with no number attached to coconut oil. We found no card on allergy, pregnancy, children or medicines for either food.

Sources

1. avcno-daily-r3-01 · CoFID 2021, dataset
   CoFID 17-031 Oil, coconut: Energy 899 kcal | Fat 99.9 g | Satd FA 86.50 g | Mono FA 6.00 g | Poly FA 1.50 g per 100 g; CoFID 14-386 Avocado, Hass, flesh only: Energy 171 kcal | Fat 17.4 g | AOAC fibre 3.1 g | Potassium 583 mg per 100 g
   CoFID 2021 (Public Health England), codes 17-031 Oil, coconut and 14-386 Avocado, Hass, flesh only · checked 2026-09-29
2. avcno-daily-r3-02 · reference dataset
   Coconut oil, FNDDS 82101500, fdc_id 2710182: 1 tablespoon 14 g | Quantity not specified 14 g | 1 cup 224 g; Avocado, raw, FNDDS 63105010, fdc_id 2709223: 1 fruit 150 g | 1 slice 15 g | 1 cup 150 g | Quantity not specified 30 g
   USDA FNDDS (FoodData Central survey 2024-10-31), Coconut oil 82101500 fdc 2710182; Avocado, raw 63105010 fdc 2709223 · checked 2026-09-29
3. avcno-daily-r3-09 · RCT
   Consumption of lipid-rich avocado enhanced the absorption of β-carotene from study 1 by 2.4-fold (P < 0.0001). In study 2, the absorption of β-carotene and α-carotene increased by 6.6- and 4.8-fold, respectively (P < 0.0001 for both).
   J Nutr, 2014 · checked 2026-09-29
4. avcno-daily-r3-03 · meta-analysis of RCTs
   Coconut oil intake did not significantly decrease body weight (MD -0.24 kg, 95% CI -0.83 kg to 0.34 kg), waist circumference (MD -0.64 cm, 95% CI -1.69 cm to 0.41 cm), and % body fat (-0.10%, 95% CI -0.56% to 0.36%), low-density lipoprotein cholesterol (LDL-C) (MD -1.67 mg/dL, 95% CI -6.93 to 3.59 mg/dL), and triglyceride (TG) levels (MD -0.24 mg/dL, 95% CI -5.52 to 5.04 mg/dL). However, coconut oil intake was associated with a small increase in high-density lipoprotein cholesterol (HDL-C) (MD 3.28 mg/dL, 95% CI 0.66 to 5.90 mg/dL).
   Lipids Health Dis, 2022 · checked 2026-09-29
5. avcno-daily-r3-04 · meta-analysis of RCTs
   Fourteen RCTs with 1049 participants from 11 countries, with intervention durations ranging from 2 to 24 weeks, met inclusion criteria. Pooled analyses showed that VCO significantly reduced triglycerides (WMD: - 12.12 mg/dL; 95% CI: - 23.14 to - 1.09) and increased high density lipoprotein-cholesterol (HDL-C) (WMD: 7.91 mg/dL; 95% CI: 4.41 to 11.40). No significant changes were observed for other lipid markers, fasting blood sugar (FBS), anthropometric measures, blood pressure, or CRP.
   Diabetol Metab Syndr, 2025 · checked 2026-09-29
6. avcno-daily-r3-06 · meta-analysis of RCTs
   Avocado consumption significantly reduced TC, LDL-C, and TG by -18.80 mg/dL (95% confidence interval [CI], -24.56 to -13.05; I(2), 46.9%), -16.50 mg/dL (95% CI, -22.91 to -10.10; I(2), 72.5%), -27.20 mg/dL (95% CI, -44.41 to -9.99; I(2), 91.1%) respectively.
   J Clin Lipidol, 2016 · checked 2026-09-29
7. avcno-daily-r3-07 · RCT
   The Avocado-supplemented Diet Group had a reduction in total low-density lipoprotein (LDL) particle concentration (mean difference: -49.1 nmol/L; 95% CI: -83.6, -14.5; P = 0.005) compared to the Habitual Diet Group.
   J Clin Lipidol, 2026 · checked 2026-09-29
8. avcno-daily-r3-10 · meta-analysis of cohorts
   Our findings strongly reinforce the guidance that, when replacement energy is required, it should be provided by PUFA, plant sources of MUFA and slowly digested carbohydrates. Thus, dietary fats should come largely from seeds, nuts or liquid vegetable oil (olive, canola) rather than hydrogenated vegetable fats or land animal fats and coconut oil.
   WHO, 2022, Saturated fat and trans-fat intakes and their replacement with other macronutrients · checked 2026-09-29
9. avcno-daily-r3-05 · network meta-analysis
   Safflower oil had the highest SUCRA value for LDL-C (82%) and TC (90%), followed by rapeseed oil (76% for LDL-C, 85% for TC); whereas, palm oil (74%) had the highest SUCRA value for TG, and coconut oil (88%) for HDL-C. Safflower, sunflower, rapeseed, flaxseed, corn, olive, soybean, palm, and coconut oil as well beef fat were more effective in reducing LDL-C (-0.42 to -0.23 mmol/l) as compared with butter.
   J Lipid Res, 2018 · checked 2026-09-29
10. avcno-daily-r3-08 · RCT
    An intention-to-treat analysis showed significantly larger percentage changes, 95% confidence intervals (CIs), from baseline after the avocado condition, compared with after the control condition, for non-HDL cholesterol (-4.65%; 95% CI: -9.01%, -0.08%; P = 0.047), very-low-density lipoprotein cholesterol (-9.30%; 95% CI: -15.3%, -2.82%; P = 0.007); TG (-17.4%; 95% CI: -25.0%, -8.99%; P < 0.001)
    Am J Clin Nutr, 2026 · checked 2026-09-29