Coconut oil and olive oil are both plant-based fats with a variety of uses in cooking and baking. However, olive oil is often considered the healthier oil due to its higher concentration of heart-healthy unsaturated fats.
Coconut and olive oil contain about the same amount of total fat per serving. However, they differ in the types of fats they provide, with olive oil being the better source of heart-healthy unsaturated fats.
Olive oil is higher in monounsaturated fats, which can help lower your low-density lipoprotein (LDL, the “bad” cholesterol), especially when eaten in place of saturated fats. Olive oil also provides some polyunsaturated fats, like omega-3 and omega-6 fatty acids, which can support brain and heart health.
In comparison, coconut oil is primarily made up of saturated fat. Eating too much saturated fat can raise your LDL cholesterol.
Here’s how the fat content compares in a 1-tablespoon serving of coconut oil and olive oil:
Coconut Oil
Olive Oil
Calories
121
119
Total fat
13.5 grams (g)
13.5 g
Saturated fat
11.2 g
1.86 g
Monounsaturated fat
0.86 g
9.86 g
Polyunsaturated fat
0.23 g
1.42 g
Since olive oil is a better source of unsaturated fats, it’s also a better choice for heart health.
Eating a diet too high in saturated fat can increase your LDL cholesterol. High levels of LDL cholesterol can build up in your arteries (blood vessels), increasing your risk for heart disease and stroke.
Replacing saturated fats like coconut oil with unsaturated fats like olive oil can help lower your LDL cholesterol and support your heart health.
Olive oil also contains polyphenols, which are compounds that have antioxidant and anti-inflammatory properties. For example, a 2025 study found that extra-virgin olive oil may help lower blood pressure, prevent blood clots, and reduce plaque buildup in the arteries. The researchers credited these effects to the polyphenols hydroxytyrosol and oleuropein, as well as oleic acid, a type of monounsaturated fatty acid high in olive oil.
Apart from their fat content, coconut oil and olive oil both contain other compounds that can benefit health.
Other benefits of coconut oil include that it:
- May increase HDL cholesterol: Although coconut oil can raise LDL cholesterol, some studies show it also raises high-density lipoprotein (HDL) cholesterol. HDL is considered “good” cholesterol as it helps remove LDL from the body.
- Contains antioxidants: Coconut oil contains antioxidant compounds, including lauric acid, myristic acid, vitamin E, phytosterols, and phenolic acids. Antioxidants work against harmful free radicals to prevent oxidative stress, a state of cell damage that can lead to disease.
- Provides a source of medium-chain triglycerides (MCTs): Coconut oil is a natural source of MCTs. Research shows MCTs may promote the production of ketones (compounds that form from the breakdown of fat for energy), providing a quick source of energy.
Other benefits of olive oil include that it:
- Has antioxidant, anti-inflammatory, and antimicrobial properties: The phenolic compounds in olive oil have been shown to improve inflammation, increase antioxidant activity, and slow the growth and spread of certain bacteria.
- May support the immune system: Some research shows that the polyphenols in olive oil can increase the production of white blood cells and other compounds that strengthen the immune response.
- May lower disease risk: Higher olive oil intake has been linked to a lower risk of death in several conditions, including cancer, neurodegenerative (brain and spinal cord) disease, cardiovascular (heart and blood vessels) disease, and respiratory (lungs and airways) disease.
- May support weight management: Replacing conventional cooking oils with olive oil can help support weight loss and prevent obesity-related conditions like hyperglycemia (high blood sugar).
- May lower cancer risk: Some studies have found that diets that frequently incorporate extra virgin olive oil, such as the Mediterranean diet, lower the risk of breast, prostate, and gastrointestinal cancer. The fatty acids in olive oil have also been linked to reduced tumor growth.
Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
MedlinePlus. Facts about monounsaturated fats.
MedlinePlus. Facts about polyunsaturated fats.
Office of Disease Prevention and Health Promotion. Cut down on saturated fat.
U.S. Department of Agriculture: FoodData Central. Oil, olive, salad or cooking.
U.S. Department of Agriculture: FoodData Central. Oil, coconut.
American Heart Association. The skinny on fats.
Milena E, Maurizio M. Exploring the Cardiovascular Benefits of Extra Virgin Olive Oil: Insights into Mechanisms and Therapeutic Potential. Biomolecules. 2025;15(2):284. doi:10.3390/biom15020284
Sekhar S, Makaram Ravinarayan S, Kashmer D Yu A, et al. Are We Nuts Over Coconuts? Studying the Effects of Coconut Oil on Low-Density Lipoprotein and Cardiovascular Diseases: A Systematic Review. Cureus. 2022;14(4):e24212. doi:10.7759/cureus
Jadhav HB, Annapure US. Triglycerides of medium-chain fatty acids: a concise review. J Food Sci Technol. 2023;60(8):2143-2152. doi:10.1007/s13197-022-05499-w
Bilal RM, Liu C, Zhao H, et al. Olive Oil: Nutritional Applications, Beneficial Health Aspects and its Prospective Application in Poultry Production. Front Pharmacol. 2021;12:723040. doi:10.3389/fphar.2021.723040
Guasch-Ferré M, Li Y, Willett WC, et al. Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults. J Am Coll Cardiol. 2022;79(2):101-112. doi:10.1016/j.jacc.2021.10.041
