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Looking to figure out how to choose a good coconut oil? You’re not alone.
While previously vilified in society thanks to policy dictated by politics, profitability, and misleading science, natural saturated fats like coconut oil are making a serious come-back as their many health benefits are coming to light.
As it goes in the free market world, traditional nourishing foods (like healthful fats) typically get “cloned” by the big guys of the food industry, creating an end-product that’s lower quality, cheaper for the consumer, and packs serious profitability. Unfortunately, these new products are sometimes detrimental to your health and lack the nourishing properties of the original product. (Stick of margarine, anyone?)
While most varieties of coconut oil on the market today still contain nourishing properties, knowing how to choose a good coconut oil takes a bit of skill. The good news is, it’s not that complicated, and you’ll be a certified coconut pro (yes, officially) in no time.
Jump to:
What is Coconut Oil?
Coconut oil is the oil extracted from the edible, fleshy “meat” of a coconut, which is actually the kernel of the coconut. This oil is extracted through a variety of methods, which is why you’ll find different types of coconut oil available for purchase, including refined and unrefined.
At room temperature, coconut oil is typically solid because it’s melting point is 76 degrees F. It’s completely shelf stable, making it a great fat to cook with or use for skin care.
Coconut oil is a saturated medium-chain fatty acid, meaning the fatty acids chains are between 6-12 carbons in length. Almost all other natural unsaturated and saturated fats we consume are long-chain fatty acids. Coconut oil’s unique medium-chain fatty acid composition is what sets it apart as a nutritional powerhouse with properties unlike any other fat we consume.
Research shows medium-chain fatty acids can provide a sustainable boost of energy because they are sent straight to the liver to be to be burned as energy, and aren’t processed or stored like other fats in the body. They’ve also been shown to stimulate metabolism, preserve insulin sensitivity, and some studies suggest they can increase endurance and performance when consumed regularly.
To add to that, one of the medium-chain fatty acids found in coconut oil, lauric acid, has antimicrobial properties. As a result, coconut oil may reduce inflammation and improve immune function when consumed regularly, and has been shown to be an effective treatment for certain types of acne and skin conditions when applied topically.
And while there’s still much to be discovered, preliminary evidence suggests coconut oil may greatly improve cognitive function for those suffering from memory disorders such as Alzheimer’s.
How to Choose a Good Coconut Oil: The Basics
Coconut oil usually falls under one of two categories: refined and unrefined. As with most food products on the market, not all refined or unrefined coconut oil brands are processed the same, so making yourself familiar with what you’ll see on the label will help you decipher between the good, the bad, and the not-so-lovely.
Refined Coconut Oil
Most refined coconut oil on the market today is made from previously dried coconut meat called copra. The way the copra is dried is not sanitary, so the oil extracted from the copra must be purified (refined.) Once the impurities are removed, the oil is bleached and deodorized in order to increase palatability. Sodium hydroxide can be added to increase shelf-life, and chemical solvents are typically used to get every last drop of the coconut oil from the copra.
Sometimes, refined coconut oil is also hydrogenated or partially hydrogenated which adds trans fatty acids to the oil. This is rare in the US market, and is typically found in tropical climates where ambient temperatures are above coconut oil’s melting point of 76 degrees Fahrenheit.
There are some brands that refine coconut oil using mechanical or physical extraction methods (designated “expeller-pressed” or “pure”) which are not treated with chemical solvents. As a result, these refined coconut oils are a suitable option for consumption.
While this extraction method isn’t as popular, there are some reputable brands like Nutiva, which produce quality refined coconut oil.
Because all of the impurities are removed, mechanically-extracted refined coconut oil typically has a higher smoke point in comparison to unrefined coconut oil. It’s also typically cheaper in price, and doesn’t have a coconut-y flavor, making it a great option for those on a tight budget or who don’t like the flavor of coconut.
Refined coconut oil is a good coconut oil to use on your hair and skin, and for things like Homemade Coconut Oil Toothpaste. But, if you are using coconut oil to wash your face, I recommend choosing unrefined coconut oil because refined coconut oils lack some important key nutrients that don’t make it through the refining, bleaching, and deodorizing processes.
Unrefined Coconut Oil
Unrefined coconut oil is extracted from fresh coconut meat (also known as non-copra), and is not refined, bleached, deodorized, or exposed to any kind of chemical solvents.
To extract the oil, unrefined coconut oil goes through one of two processes: wet milling or quick drying. Quick drying is when the coconut meat is quickly dried and the coconut oil is immediately pressed out. This is the most common method of unrefined processing as it is better for mass production. In wet milling, coconut milk is extracted from fresh meat, and the coconut oil is separated through methods like fermentation, boiling, or refrigeration.
Coconut oil processed this way contains phytonutrients and polyphenols. Unfortunately, these are lost in the refining process, so they are exclusive to unrefined coconut oil. Phytonutrients and polyphenols have antioxidant, antibiotic, cancer-preventative, anti-inflammatory and other tissue-supportive and tissue-protective properties.
Coconut oils that are unrefined are typically designated by the terms “virgin,” “cold pressed,” “raw,” or “extra virgin.” You may be wondering what the heck the difference is between all of these labels. In short, diddly-squat. There is no industry standard that regulates the use of these terms like there is for the olive oil industry.
While most manufacturers will tell you their own extraction methods as superior, in my research, wet milling seems to produce the highest quality coconut oil with the most nutrient-density. This does not make other methods bad, and generally all refined and unrefined coconut oils are a stable cooking source that contain beneficial medium-chain fatty acids.
“Liquid” Coconut Oil
Liquid coconut oil, which is also marketed as “fractionated” coconut oil or MCT oil is manufactured by fractionating coconut oil and removing some of the medium-chain fatty acids. Lauric acid, coconut oil’s most dominant and valuable fatty acid (thanks to its unique antimicrobial properties) is removed because of its higher melting point. What’s left is a combination of two other medium-chain fatty acids with lower melting points.
Because this product is missing the most valuable feature of coconut oil, it’s best to avoid cooking with any products marketed as liquid coconut oil.
How to Choose a Good Coconut Oil: The Brands
Once you’ve chosen the type of coconut oil that works best for you and your needs, the next step knowing how to choose a good coconut oil is finding the right brand. The good news is, there are many high-quality brands that currently exist on the market.
As a general rule of thumb, “certified organic” means pesticides and fertilizers were not used on the coconut palms that produced the coconut oil. While certified organic is generally a good thing, it’s important to remember that the USDA certified organic label is extremely costly, especially for smaller businesses. Some companies offer non-certified pure coconut oil that is still produced without pesticides or fertilizers to keep prices low.
My favorite brands include:
- Nutiva Unrefined Organic Coconut Oil and Nutiva Refined Organic Coconut Oil
- CocoGoods Unrefined Organic Coconut Oil and CocoGoods Refined Coconut Oil
- Dr. Bronner’s Unrefined Coconut Oil
In Review: How to Choose a Good Coconut Oil
- Unrefined (or “virgin”) coconut oil, which can also be designated as “extra virgin”, “raw” or “cold-pressed” will pack a powerful punch of MCTs, nutrients, and antioxidants, giving you the biggest bang for your spoonful. I highly recommend this kind as it’s the best and most nutrient-dense option.
- Refined coconut oil should be mechanically or physically extracted, and will typically have the designation “expeller pressed” or “pure.” Avoid any and all refined coconut oils that are hydrogenated or partially hydrogenated, or use harsh chemical solvents or additives. This is a good option for those who dislike the flavor of coconut or are on a limited budget.
- When possible, buy certified organic
- For household uses, especially cooking, avoid anything marketed as “liquid” coconut oil and stick with the real, complete coconut goodness that contains lauric acid.
I am happy to announce, this officially makes you a certified coconut pro! Congratulations on today’s accomplishment. We need more people like you in our society today.
Questions about how to choose a good coconut oil? Let me know below!
Vinia o. Marquez says
Thank you for the article. I hope you won’t mind if I comment on some of the content. Here we go:
MCT and MCFA are not the same;
MCT does not have monounsaturates nor polyunsaturates.
There is no international standard for virgin coconut oil. I know APCC has one but it is not recognized (unfortunately) worldwide.
As far as I remember, I wrote the first definition/terminology for virgin coconut oil. It was submitted early in 2000 (a group ran by a company that you mentioned).
We or I in particular started the concept of virgin coconut oil; introduced the first virgin coconut oil on the market in 1998; that was virgin oil de coco-crème(R).
Thanks,
Vinia O. Marquez, MSc.
Noelle says
Hi Vinia! Thanks for your thoughts! 🙂 You’re right, medium-chain triglycerides are technically three medium-chain fatty acids on a glycerol backbone, which is called a medium-chain triglyceride. For the general purposes of this post, however, using them interchangeably helps to explain things more clearly. Since coconut oil is about 6% monounsaturated fatty acids, and 3% polyunsaturated fatty acids, I can’t actually guarantee that all manufacturers that make MCT oil remove these fats in the processing. Not a big deal, of course – but, given the way it’s processed, I don’t recommend that anyone cook with MCT oil. Thanks for being a part of the coconut business! SO appreciate what you do! 🙂
Vinia O. Marquez says
Your welcome Noelle! When you make MCT, those remaining unsaturates are guaranteed isolated and not within the MCT finish product . Can you imagine Lauric acid of around 50% that removed how much more of 6% unsaturates. BTW, you can ask for the fatty acid profile and you can bring it to the lab to test too (in our case we do using HPLC). The percentage of capric and caprylic are crucial in the formulation using MCT. If some companies have to do esterification with polyunsaturates (only 2 companies in the world), they have to declare it and it is declared with a different name on it not just MCT. That product is not known and not being circulated in the natural market (and they don’t care anyway). MCT has never been recommended for cooking..never since of its inception. So there is no competition actually with virgin coconut oil. Although I prefer to use whole coconut oil, for some applications, MCT has an advantage (not cooking off course). Anyway, thanks for a good job/service in the natural coconut oil world. ..Vinia
Carrie says
Thank you for the help. What is the difference between wet mill fermented and cold pressed virgin coconut oil?
Noelle says
Hi Carrie! Both are processes that extract coconut oil from fresh coconut meat. In both methods, the “coconut milk” is expressed first by pressing it out of wet coconut meat. Cold-pressed generally means the coconut oil is separated without being exposed to a high temperature, and typically uses a centrifuge for separation. Here is the information from Tropical Traditions on the wet-milled fermentation process:
“The wet-milling fermentation method grates the fresh coconut, expresses the coconut milk, and then separates the oil overnight by allowing the heavier water to fall to the bottom of the container, while the lighter, crystal clear oil, remains on top. Coconut “curds” also form from coconut solids.
The top part containing the coconut oil and coconut solids is then scooped out and put into a large “wok,” and the oil is heated for a short time until the curds fall to the bottom. Because the oil is constantly stirred during this time, it does not reach boiling point, but it allows the coconut solids to fall to the bottom. The oil is then filtered and ready to be bottled.”
Hope that helps!
Vinia O. Marquez says
Noelle, as of fermentation process, you have to use a fermentation aid and additional steps to do the process, to avoid oxidation and off course to stop fermentation after. There are quite a few choices actually. I believe they made it simple and I understand why they did not include it in the summary of the process. Sometimes, simplicity is better.
Aliyah says
I read that the heating of the coconut milk characteristic of the fermentation process also adds to the antioxidant content from a study done. It was worth the read. Thanks for your comments here. It helps me to make a better-informed decision about the type of coconut oil I want to buy in the future. 🙂
Vinia O. Marquez says
Carrie, in the strict sense of oil processing they can not be compared, WHY? Cold-pressing is not actually a complete process and therefore not a type of process. It simply indicates that there is no high heat used during the extraction process. So wether it is wet process, dry process, or combination of, the term cold-pressed is applicable if it does not use high temperature. It is a term developed by seed oil industry since wet-process is not applicable to them. The word became a marketing term which is sad. And further unfortunate, even sophisticated centrifuge technology will use the term “cold-pressed” since that is what the people know (or marketers know). To summarize: there are three major steps in oil processing and pressing/expression is only one of them. So if it is cold-pressed, it does not tell you if the heat is applied before pressing and after pressing. AND yes, purification stage comes next after pressing stage since after pressing the oil is not 100% oil yet. Bottom line: you need to know more than cold-pressing. Is it cold-press dry process? is it cold-press-wet process? What was the process before pressing, what was the process after pressing? I tried to summarize this as much as possible but I hope it answer your question.
Aimee says
I LOVE Trader Joe’s coconut oil. $5.99 for a pound of organic, virgin, cold-pressed, unrefined coconut oil. =] We use it as a moisturizer. Love it. =]
Noelle says
Awesome, Aimee! I love using coconut oil as a moisturizer too! And as my face wash. 🙂
Liz says
Hello,wet-milling fermentation other then tropical tradition what other company (brand) does the same process?
Noelle says
Hi Liz! Not many use this method. But, it doesn’t mean that other processes don’t produce high-quality coconut oil. One other than Tropical Traditions, I’ve found Wilderness Family Naturals’ Centrifuged Virgin Coconut Oil does advertise that it uses wet-milling fermentation. Hope that helps!
Kameron says
Thank you for your wonderful research. I’m wondering, however, would your personal choices be different if you were not receiving payment from the companies from which you chose to purchase.
Thanks, K
Noelle says
Hi Kameron! Such a good question! I actually don’t get paid from any company to recommend any brand. I’m flattered that you’d think so, though! 🙂 I just have a passion for coconut oil (and how it is sourced), and in my research, I found brands I trusted based on their processes, how they treat the people who harvest the product (VERY important to me!), and the people who work for the company. Anything linked above are the brands I use in my own home. If you choose to purchase through some of the links above (which, you absolutely don’t have to!), I sometimes make a small commission because I have a basic affiliate account with Amazon.com. I’ve stopped using Nutiva recently because I like to get them in gallon sizes because it saves me a ton of money – so right now I’m just going with Tropical Traditions. Hope that helps!
Kameron says
Thank you for your clarification. Right now, Tropical Traditions is have a 2 for 1 sale. Again, thank you for doing the research. Kameron
Erin says
Great research, thanks Noelle !! Question for ya… I apply some coconut oil to my hair and scalp every night before I go to sleep, so a jar always stays in my shower. I’ve found that after a few weeks the coconut oil begins to sour almost. It loses its sweet smell and instead smells kind of burnt (looks fine tho). Do you have any idea what this is and why it happens?
My guess is that I continually alter the oil between liquid and solid from the steam of the shower, and this affects the quality of the oil over time. But that’s just a guess, let me know!
Noelle says
Hi Erin! Very interesting! My guess is it is reacting that way because it is exposed to water. The constant exposure to heat may make it go rancid, but I doubt that because the heat from the shower is far too low to cause that. I would keep the jar of coconut oil out of the shower, and access it from a shelf or counter with a spoon.
sandra says
Wet mill fermentation heated virgin coconut oil is the best!!!
Aliyah says
I would have been using coconut oil a long time ago in all my cooking for all my family members and in my cosmetics if I had known the benefits. Glad I do now, and I am so glad to see these great blogs on the web such as this one.
Yesenia says
Thank you so much for your research its awesome. I currently use the Artisana brand and I love it! My question is this. Do I have to heat the oil before I put it on my hair? if yes how do I heat? Because normally I just put a little in my hand and just massage it into my hair. I sometimes leave it in for a few hours or overnight and then wash. I just don’t know if its beneficial to heat before use or it doesn’t really matter?
Noelle says
Heating it beforehand simply makes it more viscous – you actually don’t HAVE to, unless it’s so hard that you can’t actually use it. When using it for skin care, I warm it up in my hands. When using it in recipes – I warm it up for a few seconds over the stove or in the microwave (stirring every few seconds!) Hope that helps!
cinq says
I would be interested about your thoughts of the preferred EVCO capsules for supplements.
Noelle says
I use this cod liver oil. 🙂
Marietta Hermosa says
Hi Noelle. Thanks for your thorough definitions. I actually make my own coconut oil to moisturize my hair
What I do is blend the coconut, when its thoroughly blended I separate the liquid fron the shaft then proceed to boil the liquid until the water is completely dried and all that remains is the brown oil. What would you call this type of processing and do you think its good for consumption?
Noelle says
Hi Marietta! I would not recommend consuming this. It’s best to purchase coconut oil that has been processed through a safe and sanitized method. Hope that helps!
Noelle says
Right—this is done in a kitchen and not done in a large facility, which I think is obvious. 🙂 My reference to refined coconut oil was to equate it to one of the few extraction methods. It’s a high heat removal, without the “purification” process afterwards and it remains brown. Regardless, I do not feel comfortable recommending this oil for cooking or consumption.
Maria says
Let’s not forget that Coconut oil is NOT A WHOLE FOOD, even if you buy the highest quality, it is still a processed food, and all the buzz about coconut oil these days can be misleading and making people over consume this product. Like all oils, their nutritional value is not very high, and the caloric value very high. From a Holistic perspective, let take a minute to think about the ecological, and environmental consequences of consuming too much coconut oil by using it for cooking, personal care routine, etc…
Nature provided us with whole Coconuts, and we should think about how hard it is to extract only the oil in coconuts, as well as with other vegetable oils, I believe there is a reason why these oils are not readily available in nature. Ideally we eat the whole coconut (the water, and meat which contains the oil), this will have a better balance in our diet because we would consume less, and get the full nutritional value of that food (fiber, vitamins, minerals, and the fat).
As mentioned in the book “Staying healthy with Nutrition” by Elson M. Hass, One of the most natural concepts of eating is that of consuming locally grown and seasonally appropriate fresh foods.
I invite everyone who reads this blog, to think a little bit more before deciding how much coconut oil you are going to consume. A few experts in the field recommend two teaspoons a day as an amount that is usable by the body. Anything more than that is just extra calories, and fat that the body has to process.
Noelle says
Hi Maria! Thank you for sharing your opinion. If you’re a regular reader of this blog, you know I do not recommend only eating coconut oil, nor do I believe that just because a food is “processed” (plenty of perfectly healthy foods must be processed before consumption, to include things like olive oil, almonds, seeds, and other nuts, cacao powder, and coconut meat for that matter) does not mean it is “bad” or does something “bad” to the body. If someone choses to eat more than two teaspoons a day, it does not make it “extra” calories. If those calories are fueling the body, they are used appropriately. The body needs fat, and whether that comes from olive oil, avocados, coconut milk, or coconut oil, it’s not “extra” when the body uses it as fuel. Also, the body processes fat quite well, and it’s an incredible energy source, especially the medium chain fatty acids found in coconut oil. I suggest reading Why Saturated Fat Isn’t Bad For You, or The Complete Guide to Fats. Also, the book “Know Your Fats” by Mary Enig is one of the most comprehensive books on the nutritional science of fats. Some preliminary research is showing high doses of coconut oil can drastically improve brain function for those suffering from brain diseases, and regular supplementation can aid in fat loss. Oddly enough, I read through Elson Hass’s entire 800 page book while in school for Nutritional Therapy, and unfortunately, since it is 10 years old, there’s a lot of outdated information–especially in her recommendations on fat intake and the consumption of saturated fat. Hope that helps! 🙂
Maria says
Hi,
I am currently looking for a new coconut oil supplier. They don’t offer many known brands in my country and if the do, they are too expensive. A couple of people produce it here and have small companies that sell it. I am looking into one right now. I asked how they extract the oil and her explanation was “We extract oil how it was done over 100 years ago in Costa Rica. My family has always done it this way, all done by hand by grating the coconut and then cooking it to extract the oil”. That’s all they said, not much more to it. Is this ok?
Noelle says
Hi Maria! I’m not sure what their process is specifically, so I can’t comment on that. But, if it’s local—and it’s available and affordable, then I would use it! Hope that helps!
Anne says
Hi Noelle, thanks. I like your article. How about grated coconut kernel, sun dried quickly for around 3hrs. It is then cold-pressed manually via mechanical means. The oil looks colourless and crystal clear. Is it good to consume and used on skin? Does the quick drying destroy some nutrients?
Noelle says
Hi Anne! Unfortunately, I’m not an expert in all the varieties of coconut oil production and haven’t seen this done personally. As stated in this article, most all coconut oil is beneficial and has beneficial properties. If that’s a coconut oil that is available to you and is sanitary and says it’s fit for human consumption, then I would use it. Hope that helps!
Tom says
Hi Noelle,
I am thinking of producing unrefined organic coconut oil here in Kenya on the East coast of Africa. Millions of coconuts l go unused and unharvested along the coast and these gems are surrounded by 100,s of villagers needing work. One of the concerns is marketing and where and to whom in the states might we sell our products, preferably in bulk. Thanks for any feedback.
Noelle says
Tom, LOVE your idea! Unfortunately, I do not know the contacts you would need as I am not a producer. I recommend reaching out to tropicaltraditions.com. The owners would definitely be able to help you.
Eva SEaton says
Hi was wondering if you could advise me , I have started taking raw wet milled milled coconut oil but I don’t like the taste , can you tell me is it possible to get the same benefits of this excellent product in tablet form without losing any of the benefits ?
Noelle says
Hi Eva! I’d recommend using a different coconut oil. Refined coconut oil doesn’t have a coconut-y taste. Hope that helps!
Dina says
Hi Noelle
What do you think of the brand coco natura? Says it’s unrefined, chemical free, unhydrogenated & cold pressed. Is this good for skin problems? To take internally & use externally?
Noelle says
Unrefined coconut oil is a great option. 🙂 I don’t have any experience with that brand personally, but if it’s what is available to you and it says unrefined and cold press, I’d give it a try!
Vikki says
I have a question about the Tropical Tradition’s gold label coconut oil. I am making several skin care products for Christmas gifts and wanted to know if it would work in a lip balm/gloss that will be going into rollerball bottles? Will it stay melted or will it solidify again after melting?
Noelle says
Hi Vikki! You’ll need to add other ingredients to it for it to remain solid. I recommend shea butter and/or beeswax. There are plenty of natural lip balm recipes that will show you how to do this! 🙂 Good luck!
Vikki says
Hey Noelle! Thank you for your reply to my question about the lip balm/gloss that I am making for Christmas gifts. I think you misunderstood my question, though. I am wanting to keep the coconut oil in liquid form. So my question was regarding the gold label coconut oil by tropical traditions. I know it comes in solid form and wanted to know once melted and becomes a liquid, will it stay liquid or does it solidify again?
Noelle says
Hi Vikki! Coconut oil is solid at room temperature. So, it’s melting point is about 77 degrees F. If it’s in a room that’s cooler than that, it will be solid. Does that answer your question?
Damon says
Hi Noelle,
Just wanted your opinion on what you’d think of this Coconut oil.
I am stuck in between this one and the Tropical Island one
Noelle says
Hi Damon! I think Organic, Unfiltered Coconut Oil is a great choice! 🙂
R.A Chudhri says
Hello Noelle,
Thanks for this article. I need your help in finding a suitable coconut oil avilable in Italy. I tried but couldn’t found a suitable.
I need it for my cooking and hairs. Please suggest
1: which kind of oil will be best for me? is it Wet mill fermentation heated virgin coconut oil? or any other?
2: Any brand that can be found in Italy?
Noelle says
Hi there! I recommend going with an organic, unrefined coconut oil. Good luck!
R.A Chudhri says
And what is “Gold Label Virgin Coconut Oil” available at “tropicaltraditions”? they claim “Wet-milled Traditionally Made Coconut Oil with heat”.
Noelle says
Please click the link to Tropical Traditions (hyperlinked all throughout the article) to be taken to the page where this is.
Aisha Nana says
Please,can i get the tips on how to make coconut oil in a solid form?
Waiting for your feed back
Thanks!
Noelle says
Coconut oil is solid at temperatures below 77 degree F.
sylvia resnick says
This arruckwe wAS informative but did not really answer my question. which organic unrefined coconut oil used for oil pulling is best :solid or liquid?
Noelle says
Coconut oil that is solid or liquid is the same. Coconut oil’s melting point is 77 degree F. So, whether it is liquid or solid really just has to do with the temperature.
Soyo says
Hi Noelle,
Thank you for the informative post.
Is it possible to start a cosmetic line based on wet milled virgin coconut oil, more precisely the cold pressed process, or is it just for domestic use?
What process would you recommend for a cosmetic business based on coconut oil?
Noelle says
I don’t personally have any recommendations as I know virtually nothing about the requirements for cosmetic products. I will note that coconut oil is pretty much that same no matter how it’s made in terms of texture and substance.
Robin says
Does anyone have any comments on KTC brand “100% pure coconut oil, premium quality”, made and sold in UK. (It’s obviously refined etc.)?
KTC say they were one of the first companies to stop having trans fats in their products, which sounds positive.
Also I notice a funny thing when re-solidifying it – there are just about discernable (on breaking up) two equal layers only weakly joined together. I wonder whether these represent fractionating into different sorts of MCTs and if so what.