Refined vs. Unrefined Coconut Oil: What's the Difference?

Let's start with one of the big questions.

You might think that unrefined coconut oil is automatically more nutritious. This isn't necessarily the case!

The healthy fats in both types of coconut oil are the same. Refined coconut oil also has many of the health benefits of coconut oil that people enjoy!

However, if you are looking for other health benefits of coconut oil, such as antioxidants, more of those will be retained in the unrefined version.

Unrefined coconut oil has a fruity coconut taste. Refined coconut oil is a neutral oil, and you can cook with it without adding much (or any) coconut flavor to your food. If you are cooking with coconut oil, then this is an important difference to know about! Coconut flavor might be welcome in some dishes, like desserts or tropical recipes. But you may want to avoid it in foods that you don't want to taste of coconut.

Oils with high smoke points are better for high heat cooking. So, if you plan to sautee veggies until they are crispy and golden in the skillet, you might want to reach for the refined coconut oil. It will be less likely to turn your kitchen into a smoky mess.

If you don't cook with coconut oil very much, then you might be interested in this point. You can count on refined coconut oil to last longer in your pantry than unrefined coconut oil. So, you don't have to worry as much about using all of the coconut oil up before it goes bad.

Refined coconut oil can pose less of a problem for those who have a coconut sensitivity. The refining process strips out many of the allergens and other potential contaminants that cause reactions. So it can be a great option if you want the health benefits of coconut oil, but you've had a reaction to coconut products in the past. Of course, use your best judgment and consult with your doctor as needed if you have allergies.

Refined coconut oil is the best choice for thrifty shoppers. You will usually find it priced below unrefined coconut oil. And, since it also lasts longer on the shelf, you can also save money by preventing food waste.

Coconut oil is great for cooking a variety of dishes. And it is also an important component of some special diets, such as the keto diet. Which type of coconut oil is best for frying, preparing keto-friendly foods, and more? Find out here!

Best Coconut Oil for Cooking - Either
If you love the flavor of coconut, and you're willing to spend a little more money, unrefined coconut oil is great for cooking. Use it to gently sautee vegetables, use it to add a little richness to smoothies, or use it when roasting nuts for an added dose of healthy fat.

Best Coconut Oil for Frying - Refined
If you're doing some serious stir frying, then refined coconut oil is your best bet. Unrefined coconut oil, with its low smoke point, can have you frantically opening windows before your veggies are cooked. Refined coconut oil is also a little more affordable.

Best Coconut Oil for a Neutral Flavor - Refined
Whether you don't like the flavor of coconut at all, or just don't want a particular recipe to taste like coconut, it can be good to have a neutral flavor in your cooking oil. Refined coconut oil has little-to-no coconut flavor and is a great option. Unrefined coconut oil, on the other hand, will taste like coconut.

You might wonder what exactly it means to refine coconut oil. There are some differences in how these two products are made.

Refined coconut oil is made from dried coconut meat, or copra. The dried coconut can then be refined in a variety of ways, depending on the brand. The copra is heated and pressed to extract the coconut oil, and then the oil is filtered in order to remove contaminants and odor.

Some brands do this using more natural processes, without any added chemicals, and some brands use a chemical solvent to extract even more oil from the copra. Read your labels to find out how the coconut oil is refined!

Rarely, refined coconut oil may be hydrogenated in order to make it solid at room temperature. If you wish to avoid this, be sure to check the label before you buy.

Unrefined coconut oil is simply made by pressing fresh coconut meat, extracting the oil. This is what leaves the coconut flavor in the product.

Now that you know how to pick a great coconut oil, be sure to try it out with some delicious recipes! These recipes will be delicious with any type of coconut oil, but choose unrefined coconut oil if you want just a hint of coconut flavor (yum!).

Coconut Oil Peanut Butter Cookies - These classic cookies get an upgrade with a dose of healthy fatty acids and antioxidants.
3-Ingredient Coconut Oil Popcorn - This super easy recipe is just what you need for your next movie night.
No Bake Chocolate Cookies with Coconut Oil - This list now includes chocolate and peanut butter. These coconut oil recipes can't get much better than that.