Coconut oil vs olive oil: what the cholesterol trials say

By a meta-analysis of 16 trials, coconut oil raised LDL cholesterol by 10.47 mg/dL (95% CI 3.01 to 17.94) against non-tropical vegetable oils such as olive oil, across studies that varied widely and included some that were not randomized. That is the strongest number here, and it is not settled. A later meta-analysis of 7 randomized trials in 515 adults found no significant LDL change from coconut oil (-1.67 mg/dL, 95% CI -6.93 to 3.59), with mixed control fats, high risk of bias and very low certainty. Head to head, the trials split. In 91 UK adults eating 1.8 oz (50 g) a day of extra virgin coconut oil or olive oil for 4 weeks, the change in LDL did not differ between them (difference -1.5 mg/dL (95% CI -10 to 7.3; metric: -0.04 mmol/L, -0.27 to 0.19)). In 156 adults with central obesity over 12 weeks, the olive oil diet ended with lower LDL than the coconut oil diet, and the paper gives no size. The answer stays unclear because the pooled studies differ in design and comparison fat, and the two direct trials disagree.

How much is actually in it

• Coconut oil is about 87% saturated fat by weight, with 6 g monounsaturated fat and 0.66 mg vitamin E per 3.5 oz (100 g). — CoFID 2021 code 17-031, Oil, coconut Evidence E source
  Per 100 g: saturated 86.5 g, monounsaturated 6.0 g, polyunsaturated 1.5 g, vitamin E 0.66 mg, 899 calories
• Olive oil is mostly monounsaturated fat, 73 g per 3.5 oz (100 g), with only 14.3 g saturated fat and 5.1 mg vitamin E. — CoFID 2021 code 17-038, Oil, olive Evidence E source
  Per 100 g: monounsaturated 73.0 g, saturated 14.3 g, polyunsaturated 8.2 g, vitamin E 5.10 mg, 899 calories

What a real portion looks like

• A tablespoon of either oil weighs 14 g and gives about 125 calories, but olive oil supplies 9.6 g monounsaturated fat against 0.9 g in coconut oil. — FNDDS Coconut oil 82101500 (FDC 2710182) and Olive oil 82104000 (FDC 2710186) Evidence E source
  1 tbsp 14 g: coconut 125.3 calories, MUFA 0.9 g, PUFA 0.2 g; olive 126.0 calories, MUFA 9.6 g, PUFA 1.3 g

What your body absorbs

• In a crossover trial of 16 adults eating the same salad with 28 g of fat, olive oil led to 55% more carotenoid absorption than coconut oil. — 16 subjects, carotenoid-rich salad with 28 g olive or coconut oil, 10-hour blood sampling (n = 16) Evidence B source
  Total carotenoid iAUC +55.2%, alpha-carotene +110.8%, lycopene +45.8% with olive vs coconut oil; bioaccessibility in vitro 24.0% vs 14.9%
• After 4 weeks of 50 g a day, coconut oil doubled lauric and myristic acid in blood phospholipids, while olive oil raised oleic acid by about 1 mol%. — 96 healthy adults: coconut oil n = 30, olive oil n = 33, butter n = 33, 4 weeks (n = 96) Evidence B source
  C14:0 coconut vs olive +0.37 mol% (95% CI 0.29 to 0.45); C12:0 +0.05 (0.04 to 0.06); oleic acid +1 mol% with olive oil

What cooking and storage change

• In 20 obese adults, breakfasts cooked with virgin olive oil heated through 20 frying cycles caused less oxidative stress than sunflower oil heated the same way. — 20 obese people, four breakfasts in randomized crossover, oils heated 20 cycles (n = 20) Evidence B source
  Sunflower oil lowered GSH and GSH/GSSG and raised protein carbonyls; virgin olive oil did not

What it does to your health

• By a meta-analysis of 16 trials, coconut oil raised LDL cholesterol by 10.47 mg/dL compared with non-tropical vegetable oils such as olive oil. — 16 clinical trials of at least 2 weeks comparing coconut oil with other fats (n = 16 trials) Evidence A source
  LDL +10.47 mg/dL (95% CI 3.01 to 17.94, I2 84%); HDL +4.00 mg/dL (95% CI 2.26 to 5.73); no effect on glycemia, inflammation, adiposity
• A later meta-analysis of 7 randomized trials in 515 adults found no significant LDL change from coconut oil versus other fats, with very low certainty of evidence. — 7 RCTs, 515 adults, 4 weeks to 2 years (n = 515) Evidence A source
  LDL MD -1.67 mg/dL (95% CI -6.93 to 3.59); HDL +3.28 mg/dL (95% CI 0.66 to 5.90); GRADE very low
• In a 4-week randomized trial of 91 UK adults eating 1.8 oz (50 g) a day, the change in LDL cholesterol did not differ between coconut oil and olive oil, while coconut oil raised HDL by 6.2 mg/dL (0.16 mmol/L) more. — 94 adults aged 50-75 randomized, 91 followed up, 50 g/day for 4 weeks (n = 91) Evidence B source
  Coconut vs olive: LDL -1.5 mg/dL (95% CI -10 to 7.3; metric: -0.04 mmol/L, -0.27 to 0.19); HDL +6.2 mg/dL (95% CI 1.2 to 11; metric: 0.16 mmol/L, 0.03 to 0.28); butter raised LDL +0.38 vs olive
• In a 12-week randomized trial of 156 adults with central obesity, diets with extra virgin olive oil ended with lower LDL cholesterol than diets with extra virgin coconut oil. — 156 adults aged 25-45 with central obesity, isocaloric diets of about 2400 calories, 12 weeks (n = 156) Evidence B source
  LDL significantly lower with EVOO than EVCO or red palm olein; hs-CRP (primary outcome) similar
• A network meta-analysis of 54 trials found that olive and coconut oil both lowered LDL cholesterol by 8.9 to 16 mg/dL (0.23 to 0.42 mmol/L) compared with butter, while safflower and rapeseed oil ranked best. — 54 randomized trials of at least 3 weeks comparing oils and solid fats (n = 54 trials) Evidence A source
  Vs butter, LDL -16 to -8.9 mg/dL (-0.42 to -0.23 mmol/l) per 10% energy exchange across oils; SUCRA LDL: safflower 82%, rapeseed 76%; coconut highest for HDL (88%)
• By a meta-analysis of 51 randomized trials in 4334 adults, olive oil did not change fasting glucose, insulin or HbA1c overall. — 51 RCTs, 4334 adults (n = 4334) Evidence A source
  Glucose WMD -0.04 mg/dL (95% CI -0.1 to 0.02); HbA1c +0.02% (95% CI -0.01 to 0.06); HOMA-IR improved only at 25-50 g/day in dose-response

What people believe that the data does not support

• Coconut oil does not help weight loss: across 15 trials in 620 adults it changed body weight by only 0.09 lb (0.04 kg). — 15 clinical trials, 620 adults (n = 620) Evidence A source
  Weight MD +0.09 lb (95% CI 0.02 to 0.18; metric: 0.04 kg, 0.01 to 0.08); BMI +0.01 kg/m2; waist no effect; not clinically meaningful
• Europe refused the general claim that olive oil promotes heart health. — EU Register on nutrition and health claims, snapshot 2026-09-21 Evidence E source
  Claim non-authorized
• Europe does authorize one narrower claim, that olive oil polyphenols help protect blood lipids from oxidative stress, and no claim exists for coconut oil. — EU Register on nutrition and health claims, snapshot 2026-09-21 Evidence E source
  Authorized for olive oil polyphenols; coconut oil: no entries in the register

Who this works differently for

• In a crossover trial of 20 men, a breakfast with 25 g coconut oil reduced hunger more than olive oil in normal-weight men, but lunch intake did not differ in either weight group. — 20 healthy men aged 19-40, 10 normal weight and 10 obese, single test breakfasts (n = 20) Evidence B source
  Ad libitum lunch after coconut vs olive: normal weight 924 vs 845 calories (p = 0.272); obese 859 vs 994 calories (p = 0.069)

The bottom line

Against butter the picture is clearer. In the UK trial butter raised LDL by 15 mg/dL (0.38 mmol/L) more than olive oil. A network meta-analysis of 54 trials found that olive, coconut and seven other oils all lowered LDL by between 8.9 and 16 mg/dL (0.23 and 0.42 mmol/l) compared with butter, a range shared across the oils with no separate figure for this pair. Coconut oil raises HDL cholesterol a little, by 6.2 mg/dL (0.16 mmol/L) more than olive oil in the UK trial and by 3.28 mg/dL in the randomized-only meta-analysis. Coconut oil does not help weight loss. Across 15 trials in 620 adults it changed weight by 0.09 lb (0.04 kg), statistically significant and, in the authors' words, not clinically meaningful, and one study shifts the conclusion in sensitivity analysis. In 20 men given a single test breakfast, 0.88 oz (25 g) of coconut oil left the normal-weight men less hungry than olive oil, but they ate no less at lunch (924 against 845 calories, p = 0.272). For olive oil, a meta-analysis of 51 randomized trials in 4334 adults found no significant change in fasting glucose or HbA1c. The two fats are built differently. In UK tables that do not say whether the oil is refined or virgin, coconut oil has 86.5 g saturated fat per 3.5 oz (100 g), and olive oil has 73 g monounsaturated and 14.3 g saturated fat. Olive oil carries 5.1 mg vitamin E per 3.5 oz (100 g) against 0.66 mg. A 14 g tablespoon of either gives about 125 calories. Four weeks of 50 g a day of coconut oil doubled lauric and myristic acid in blood phospholipids, a marker of intake that barely tracked changes in metabolic markers. In a single meal eaten by 16 people, a salad dressed with olive oil led to 55.2 percent more carotenoid absorption than the same salad with coconut oil. For frying, a trial in 20 obese adults found that virgin olive oil heated through 20 frying cycles caused less oxidative stress than sunflower oil treated the same way. Coconut oil was not tested, and the outcomes were blood markers. Europe refused the claim that olive oil promotes heart health, meaning the evidence was judged insufficient at the time. It authorized a narrower claim for olive oil polyphenols protecting blood lipids from oxidative stress, under conditions of use an ordinary oil may not meet. The register has no entry for coconut oil. We have no card on allergy, pregnancy or medicines for either oil, so this page cannot say who should be careful.

Sources

1. cvol-daily-r6-01 · food composition dataset
   Oil, coconut (CoFID 17-031): Energy 899 kcal, Fat 99.9 g, Satd FA 86.50 g, Mono FA 6.00 g, Poly FA 1.50 g, Vitamin E 0.66 mg per 100 g
   CoFID 2021, Public Health England, code 17-031 (OGL v3.0) · checked 2026-09-29
2. cvol-daily-r6-02 · food composition dataset
   Oil, olive (CoFID 17-038): Energy 899 kcal, Fat 99.9 g, Satd FA 14.30 g, Mono FA 73.00 g, Poly FA 8.20 g, Vitamin E 5.10 mg per 100 g
   CoFID 2021, Public Health England, code 17-038 (OGL v3.0) · checked 2026-09-29
3. cvol-daily-r6-03 · food portion dataset
   Coconut oil (FDC 2710182): 1 tablespoon = 14 g, Energy 895 kcal per 100 g, MUFA 6.31 g, PUFA 1.7 g; Olive oil (FDC 2710186): 1 tablespoon = 14 g, Energy 900 kcal per 100 g, MUFA 68.42 g, PUFA 9.469 g
   USDA FNDDS 2021-2023, food codes 82101500 and 82104000 · checked 2026-09-29
4. cvol-daily-r6-09 · RCT
   The bioaccessibility of TC was greater with olive oil (24.0%) than with coconut oil (14.9%), and with the oil being emulsified (23.5%) rather than that being nonemulsified (15.4%). Similarly, the positive iAUC1-10h of TC, α-carotene, and lycopene were 55.2%, 110.8%, and 45.8%, respectively, higher with olive oil than with coconut oil.
   Am J Clin Nutr, 2023 · checked 2026-09-29
5. cvol-daily-r6-10 · RCT
   Coconut oil doubled lauric acid (C12:0) and myristic acid (C14:0), butter increased those to a lesser extent, and olive oil reduced those. β (95% confidence interval) for changes in C12:0 comparing coconut oil to butter and olive oil were +0.04 (0.03-0.05) and +0.05 (0.04-0.06) mol%, respectively; for C14:0, +0.24 (0.17-0.32) and +0.37 (0.29-0.45), respectively. Olive oil increased oleic acid (OA) approximately by 1 mol%, while coconut oil and butter had little effect on OA.
   J Lipid Res, 2024 · checked 2026-09-29
6. cvol-daily-r6-11 · RCT
   The intake of SFO-breakfast reduced plasma GSH levels and the GSH/GSSG ratio, increased protein carbonyl levels, and induced a higher gene expression of the different NADPH-oxidase subunits, Nrf2-Keap1 activation, gene expression of the antioxidant enzymes in peripheral blood mononuclear cells and antioxidant plasma activities than the intake of the breakfasts prepared with VOO, SOP and SOX.
   Food Chem, 2013 · checked 2026-09-29
7. cvol-daily-r6-04 · meta-analysis
   Coconut oil consumption significantly increased LDL-cholesterol by 10.47 mg/dL (95% CI: 3.01, 17.94; I2 = 84%, N=16) and HDL-cholesterol by 4.00 mg/dL (95% CI: 2.26, 5.73; I2 = 72%, N=16) as compared with nontropical vegetable oils.
   Circulation, 2020 · checked 2026-09-29
8. cvol-daily-r6-05 · meta-analysis
   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). Overall risk of bias was high, and certainty of evidence was very-low.
   Lipids Health Dis, 2022 · checked 2026-09-29
9. cvol-daily-r6-06 · RCT
   LDL-C concentrations were significantly increased on butter compared with coconut oil (+0.42, 95% CI 0.19 to 0.65 mmol/L, P<0.0001) and with olive oil (+0.38, 95% CI 0.16 to 0.60 mmol/L, P<0.0001), with no differences in change of LDL-C in coconut oil compared with olive oil (-0.04, 95% CI -0.27 to 0.19 mmol/L, P=0.74). Coconut oil significantly increased HDL-C compared with butter (+0.18, 95% CI 0.06 to 0.30 mmol/L) or olive oil (+0.16, 95% CI 0.03 to 0.28 mmol/L).
   BMJ Open, 2018 · checked 2026-09-29
10. cvol-daily-r6-07 · RCT
    The participants consumed isocaloric diets (~ 2400 kcal) enriched with respective test fats (RPOO, EVCO or EVOO) for a 12-week duration. RESULTS: The mean of the primary outcome plasma high sensitivity C-reactive protein was statistically similar between the three diets after a 12-week intervention. EVOO resulted in significantly lower mean LDL cholesterol compared with RPOO and EVCO, despite similar effects on LDL and HDL cholesterol subfractions.
    Eur J Nutr, 2024 · checked 2026-09-29
11. cvol-daily-r6-08 · network meta-analysis
    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
12. cvol-daily-r6-13 · meta-analysis
    We found the consumption of olive oil was not associated with statistically significant changes in blood glucose (WMD = -0.04 mg dL-1; 95% CI, -0.1 to 0.02; P = .18; I2 = 27.05%), insulin (WMD = -0.3 µIU mL-1; 95% CI, -0.99 to 0.38; P = .39; I2 = 91.49%), hemoglobin A1c (HbA1c) (WMD = 0.02%, 95% CI, -0.01 to 0.06; P = .21; I2 = 0%)
    Nutr Rev, 2026 · checked 2026-09-29
13. cvol-daily-r6-12 · meta-analysis
    Our meta-analysis revealed statistically significant effects of coconut oil supplementation on weight and BMI, with mean differences of 0.04 kg (95% CI: 0.01 to 0.08 kg) and 0.01 kg/m2 (95% CI: 0.00 to 0.02). However, the effects were not clinically meaningful.
    BMC Nutr, 2025 · checked 2026-09-29
14. cvol-daily-r6-15 · authority decision
    POL-HC-7679 Olive Oil Olive Oil promotes your heart health Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-7679, snapshot 2026-09-21 · checked 2026-09-29
15. cvol-daily-r6-16 · authority decision
    POL-HC-6431 Olive oil polyphenols Olive oil polyphenols contribute to the protection of blood lipids from oxidative stress Authorised
    EU Register on nutrition and health claims, claim POL-HC-6431, snapshot 2026-09-21 · checked 2026-09-29
16. cvol-daily-r6-14 · RCT
    Visual analogue scale values of hunger and desire to eat decreased significantly after EVCO consumption than EVOO consumption in normal weight subjects at 180 min. There was an increase trend in plasma PYY at 30 and 180 min after EVCO breakfast compared to EVOO breakfast. Ad libitum energy intakes after EVCO and EVOO consumption in normal weight subjects were 924 ± 302; 845 ± 158 kcal (p = 0.272), respectively whereas in obese subjects were 859 ± 238; 994 ± 265 kcal (p = 0.069) respectively.
    PLoS One, 2022 · checked 2026-09-29