Coconut oil is ideal for cooking because almost 90% of its fatty acids are saturated, making it extremely stable at high temperatures.

It also has a high smoke point of 350°F (175°C).

Coconut oil is semi-solid at room temperature and melts at 76°F (24°C). So store it in a cupboard, rather than the refrigerator, to keep it pliable.


Here are several cooking ideas:

Sautéing or stir-frying: Use 1–2 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 pop-corn recipe

Baking: Use it to coat poultry or meat before rubbing with 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 add to smoothies and protein shakes gradually.


Add to Coffee or Tea

Another way to take this oil is in coffee or tea. Aim for a small amount (about a teaspoon or two). 



Coconut oil provides valuable benefits, but there are limits to how much you should eat.

In fact, each tablespoon contains 130 calories.

And although medium-chain triglycerides may boost metabolic rate slightly, eating more calories than needed could still lead toe right gain

Research has shown that coconut oil is most effective when it replaces less healthy fats in the diet, rather than being added on top of the fat you’re currently consuming.

Taking about 2 tablespoons daily seems to be the best strategy for optimizing health.