Coconut oil is a plant-based oil derived from coconuts. Although it comes from a plant, it’s uniquely high in saturated fats. There’s great debate and controversy as to whether it benefits health.

Coconut oil consumption has increased significantly over the last 10 years, as many people in the healthcare industry and online have promoted it as a healthier alternative to other oils.

However, the research on coconut oil is mixed.

For instance, some studies suggest it may help support heart health by increasing HDL (good) cholesterol levels, while others have found it may increase LDL (bad) cholesterol levels.

Similarly, some people claim it can boost weight loss, but researchers note that no studies exist to support this use.

Due to conflicting research, most experts still recommend limiting your intake of coconut oil. Because of this, you may be confused about how much to take and how to eat it.

Keep reading to learn more about how to include coconut oil into your diet and the optimal amount to take.

How much coconut oil per day?

Coconut oil can be a nutritious addition to your diet and should be treated like any other fat or oil.

Despite the purported health benefits of coconut oil, such as weight loss, healthier skin and hair, and increased metabolism, little research supports these claims. As a result, there’s no standard recommended dose of coconut oil for the treatment or prevention of disease.

Instead, consider consuming a certain amount of coconut oil based on your dietary goals, since it’s high in saturated fats.

The Dietary Guidelines for Americans recommend keeping total saturated fat intake from all food sources to under 10%. Based on a typical 2,000-calorie diet, this would be 200 calories from saturated fat per day.

To put this into perspective, one tablespoon (14 grams [g]) of coconut oil contains 117 calories and 13.9 g of fat. Of this, 11.6 g are saturated fats, which is around 105 calories.

As such, consider limiting yourself to around two tablespoons (28 g) of coconut daily. Keep in mind that this leaves little room for other saturated fat sources, such as butter or shortening.

After this, it’s best to consume mostly unsaturated fats, which are associated with better health outcomes like lower LDL (bad) cholesterol levels and reduced risk of heart disease.

Sources of unsaturated fats include nuts, seeds, extra virgin olive oil, and avocados.

That said, as long as you moderate your intake of coconut oil, you can definitely enjoy it as part of a healthy diet.

How to eat coconut oil

There are several ways to include this oil in your diet.

Use it for cooking

Pure coconut oil has a smoke point of around 338°F (170°C), making it suitable for medium-heat cooking and baking. Highly refined versions may reach up to 450°F (232°C).

What’s more, over 90% of the fatty acids found in coconut oil are saturated fats, which causes it to be semi-solid at room temperature. This makes it less ideal for salad dressings or sauces but an excellent choice for stove-top cooking or baking.

Here are several cooking ideas:

  • Sautéing or stir-frying: Use 1 to 2 tablespoons of this oil to cook vegetables, eggs, meat, or fish.
  • Popcorn: Drizzle melted coconut oil on air-popped popcorn or try it in this stove-top popcorn recipe.
  • Baking: Use it to coat poultry or meat before rubbing on seasonings.

Use it in recipes

Coconut oil can be substituted for oil or butter in a 1:1 ratio in most recipes.

Be sure to let cold ingredients like eggs or milk come to room temperature before blending it in, so it mixes in smoothly instead of clumping.

It’s best to melt it and then add it to smoothies and protein shakes gradually.

Here are a few recipes that use coconut oil:

Add to coffee or tea

Another way to consume coconut oil is in coffee or tea. Aim for a small amount, such as 1 teaspoon.

Here’s a quick tea recipe using coconut oil. The ingredients you’ll need include:

  • Chai tea bag (herbal or regular)
  • 1 tbsp unsweetened cocoa powder
  • 1 tbsp cream or half-and-half
  • 1 tsp coconut oil
  • stevia or another sweetener, to taste

To make this tea, pour boiling water over the tea bag and let it steep for 2 to 3 minutes. Remove the tea bag, add the remaining ingredients, and stir until well mixed.

Due to coconut oil’s high saturated fat content, it is semi-solid at room temperature and melts at 76°F (24°C). Therefore, it’s best to store it in a cupboard rather than the refrigerator to keep it pliable.

During the colder months or if stored in the refrigerator, it may become very solid and difficult to scoop out of the container. This can be remedied by whipping it with an electric mixer or in a blender.

Can I eat coconut oil directly?

Yes, you can eat coconut oil directly, but it might be easier to cook with it or add it to recipes, smoothies, coffee, and tea.

What are the benefits of eating a teaspoon of coconut oil a day?

Some of the touted benefits of coconut oil include reducing inflammation and improving brain, heart, immunological, and skin health. However, the research is mixed. One tablespoon of coconut oil can be included in a balanced diet, but consider it in the context of your wider dietary fat intake.

How to take coconut oil for gut health?

There’s no single, best way to consume coconut oil for gut health. Some animal studies suggest coconut oil may have gut health benefits, but research is inconclusive. Human studies are needed to support its purported benefits.

The bottom line

Coconut oil is a popular yet controversial ingredient. Advocates say it has numerous health benefits, while skeptics say the science suggests otherwise.

Regardless, coconut oil is widely used in many cultural dishes and can be part of a healthy diet. Due to its high saturated fat content, it’s best to stick to no more than two tablespoons (28 g) a day.

If you’re interested in trying coconut oil, it’s best used in medium-heat cooking such as sautéing or baking. It should be stored at room temperature in the cupboard to keep it pliable.

Like most things, coconut oil should be enjoyed in moderation.