To help you out in a pinch, mbg consulted registered dietitians and chefs to share the best coconut oil substitutes, and what type of cooking projects they work best with. “Coconut oil can be expeller-pressed (with heat) or cold-pressed (without heat),” chef and certified nutritionist Serena Poon, C.N., tells mbg. It can also be labeled as virgin or refined. “Cold-pressed and virgin are thought to best preserve the nutritional value and also maintain the coconut flavor,” Poon says. “Refined coconut oil is made with dried coconut meat, has a bit higher smoke point, and does not carry a flavor.” The latter is also more chemically processed and, therefore, less nutritious. MCTs, however, are a source of saturated fats. “Guidelines tell us to limit [saturated fats] to less than 10% of our total calories per day,” says Ginger Hultin, RDN, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. So if you’re worried about your intake, allergic to coconut, or simply don’t like the flavor, consider these comparable alternatives. EVOO is the least processed form of olive oil. It has been proven to improve cognitive functioning2 and support heart health by lowering bad cholesterol3. Because olive oil is high in monounsaturated fats, it’s a healthy swap for people keeping their saturated fat intake in mind. The smoke point in EVOO is notably lower than coconut oil (325 to 375°F versus 350 to 450°F), so it would not work as well in high-heat dishes, like those made by frying, grilling, or even baking. Almond oil has a similarly high smoke point to coconut oil (around 430°F), making it a good replacement for high-heat cooking processes. Though almond oil can hold up heat-wise, it may not substitute as seamlessly in baking projects because of its “distinctive nutty flavor,” registered dietitian Titilayo Ayanwola, MPH, R.D., L.D., previously told mbg. Anything else is pretty fair game, though. Avocado oil has a high smoke point (480 to 520°F) and a mild flavor. This makes it a good replacement in baking dishes, unlike the other oils mentioned above. According to Mascha Davis, R.D., MPH, registered dietitian and author of Eat Your Vitamins, avocado oil is high in antioxidants, carotenoids, vitamin E, and monounsaturated fats—so not only is it a good sub, but it’s also good for you. Here are a few of Poon’s favorite ways to substitute coconut oil for butter:
