Is Frying In Coconut Oil Healthy?

Author: Jenny J Brown
January 3, 2023

Are you worried about trans fats or saturated fats harming our health? If yes, then you should read this article carefully because they are both bad for us. However, there is a way out. Coconut oil has become a popular cooking fat due to its high nutritional value. But some people fear using it for frying food.

Trans fats are naturally unsaturated fatty acids in animal products, such as meat, dairy, eggs, and seafood. They are also present in vegetable oils. This fat is solid at room temperature and tend to raise LDL (bad) cholesterol levels. Saturated fats are solid at room temperature and contain mostly carbon atoms. Dig into and learn more about it.

Is Frying in Coconut Oil Healthy?

There is a good chance that coconut oil is the right choice for you. According to studies, the quality of the meat is still acceptable after 8 hours of continuous deep frying at 365°F (180°C), even though the temperature stays at 365°F (180°C). Coconut oil contains a high percentage of saturated fatty acids, which makes it able to withstand heat for a very long period of time.

Is it OK to Fry With Coconut Oil?

Since virgin coconut oil has a smoke point of 350 degrees Fahrenheit, it makes the most sense to cook and bake with it. It can withstand temperatures as high as 400°F, which makes refined coconut oil an ideal choice when you want to fry or cook at a higher temperature. A 1:1 substitution ratio of coconut oil for other oils or butter is generally possible. The only drawback is that it’s harder to apply than regular oil. You will have to use less since the texture won't be quite as smooth.

How Healthy is Coconut Oil Compared to Vegetable Oil When Frying?

Coconut oil, however, is a healthier choice when it comes to cooking. This is because saturated fats possess a chemical structure that makes them more stable than unsaturated fats due to their structure. The liver can easily digest medium-chain triglycerides in unsaturated fats, and this is another reason why they are not unhealthy.

What are the Benefits of Frying with Coconut Oil?

Deep frying doesn't necessarily require oil with a high smoke point. Cooking oils with higher saturated fat levels are more resistant to heat than those with lower saturated fat levels. At a medium temperature, coconut oil has a smoke point of 350 degrees Fahrenheit, which means it is suitable for deep frying at a medium temperature since it contains approximately 90% saturated fat. Polyunsaturated fats are toxic in deep frying due to the production of peroxides, aldehydes, and alcohol during the process. Monounsaturated fat is relatively stable in deep frying. It is considered one of the healthiest oils to fry food since coconut oil contains only 2 percent polyunsaturated fat.

How Much Coconut Oil Should You Eat?

Coconut oil is one of the most popular dietary fats out there. And while it's great for baking, frying, sautéing, stir-frying, and making salad dressings, some people worry about how much they should consume. "The truth is, coconut oil is pretty healthy," registered dietitian Lisa Moskovitz, RDN. "But like any food, too much can lead to weight gain."

Moskovitz recommends limiting yourself to no more than 10% of your daily caloric intake from saturated fats. This includes both added and naturally occurring saturated fats found in coconut oil. She suggests sticking to monounsaturated fats — like those found in olive oil — instead. These are less likely to raise cholesterol levels.

In addition to being high in saturated fat, coconut oil contains medium-chain triglycerides (MCT), which aren't broken down into energy as quickly as long-chain fatty acids. So, MCTs could keep you feeling fuller longer. However, since they're still considered a type of saturated fat, you'll want to limit your consumption to no more than 10%.


Coconut oil is, of course, a healthy choice for cooking. However, you must keep a close eye on how much oil you use. Coconut oil is filled with fats, which is why overusing it can cause health issues. So, determine the amount and use it with no worries.

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