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Guide to Cooking with Coconut Oil

Coconut Oil

Explore the comprehensive guide to cooking with coconut oil. Discover its nutritional benefits, why coconut oil is good for you, and the differences between refined and unrefined coconut oil. Uncover the science behind this versatile cooking oil.

Coconut oil, a staple in South Asian diets, has garnered attention for its potential health benefits. As a premium organic and specialty seed oil brand since 1938, Benvolio is dedicated to bringing you the finest coconut oil. In this extensive article, we delve into the science of cooking with coconut oil to help you make informed choices in your kitchen. It is extracted from the fruit of the coconut palm, is renowned for its unique composition of medium-chain fatty acids. This article explores the reasons why it is considered a healthy choice for cooking, its nutritional benefits, and the differences between refined and unrefined coconut oil.

Why Is Coconut Oil Good for You?

It is celebrated for several compelling reasons. It is a rich source of medium-chain fatty acids (MCFAs), which offer distinct advantages over the long-chain fatty acids found in other oils.

Antioxidant and Anti-Inflammatory: The oil’s antioxidant and anti-inflammatory properties may contribute to overall health and well-being.

Antidiabetic Properties: The oil may assist in stabilizing blood sugar levels, making it a consideration for individuals with diabetes.

Anticancer Potential: Some studies suggest that the compounds in it may possess anticancer properties, though further research is needed.

Antimicrobial Activity: It contains lauric acid, which exhibits antimicrobial properties and may help combat infections[1].

Coconut Oil
Coconut Oil

Nutritional Benefits of Coconut Oil

Beyond its potential health advantages, coconut oil boasts an array of nutritional benefits:

Medium-Chain Fatty Acids (MCFAs):It is abundant in MCFAs, such as lauric acid, capric acid, and caprylic acid. These MCFAs offer quick and efficient energy for the body

Rich Source of Calories: With 9 calories per gram, it can provide a quick energy boost for those in need of sustained vitality

No Trans Fats: It is naturally trans fat-free, making it a healthier alternative to oils containing trans fats

Stable at High Temperatures: When it comes to frying, it shines. Its high oxidative stability makes it resistant to degradation during cooking, ensuring your dishes remain delicious and nutritious[2].

Refined vs. Unrefined Coconut Oil

Coconut oil comes in two main varieties: refined and unrefined (virgin) coconut oil. Each type undergoes a different extraction process, resulting in distinct characteristics.

Unrefined coconut oil, often referred to as virgin coconut oil (VCO), is considered the purest form. It is extracted directly from fresh coconut meat using methods that avoid high temperatures and chemical processes. As a result, VCO retains its natural flavor and aroma, making it a popular choice for various applications. VCO preserves the coconut’s beneficial nutrients and compounds, making it a potential natural functional food. VCO preserves the coconut’s beneficial nutrients and compounds, making it a potential natural functional food. Its robust coconut flavor and aroma make VCO ideal for recipes and applications where the coconut taste is desired, such as baking and certain cuisines.

Refined coconut oil, also known as regular coconut oil (RCCO), is derived from dried coconut meat, often referred to as copra. The refining process involves bleaching and deodorizing the oil to remove impurities and neutralize its taste and smell.RCCO’s refining process results in a neutral flavor, making it a popular choice for cooking when you want the oil’s benefits without a pronounced coconut taste. The refining process may reduce the oil’s nutritional content compared to unrefined coconut oil[3].

Both refined and unrefined coconut oils are suitable for cooking, as they have high smoke points and can withstand high temperatures. However, they may behave differently when heated. For instance, when heated to 200°C, coconut oil exhibits the lowest Acid value, indicating minimal degradation of oil quality[4].

Coconut Oil

Guide to Cooking with Coconut Oil

Incorporating coconut oil into your cooking can add a delightful and healthy twist to your meals. Here are five simple steps to help you get started:


  • Choose the Right Type of Coconut Oil:
    Ensure you have the appropriate coconut oil for your recipe. Unrefined (virgin) coconut oil imparts a strong coconut flavor, making it ideal for dishes where that flavor complements the ingredients. Refined coconut oil has a neutral taste, making it suitable for recipes where you don't want the coconut flavor to dominate
  • Determine the Cooking Temperature:
    Coconut oil has a high smoke point (around 350°F or 175°C for unrefined, and 400°F or 205°C for refined), which makes it suitable for various cooking methods, including sautéing, frying, and baking. Select your cooking method based on the desired flavor and texture of your dish.
  • Substitute Coconut Oil for Other Oils:
    Replace other cooking oils or fats with coconut oil in your recipes. For example, you can use coconut oil instead of vegetable oil or butter when sautéing vegetables or frying. It works well in both savory and sweet dishes.
  • Add Coconut Oil to Smoothies and Baking:
    Enhance the flavor and nutrition of your morning smoothies by adding a spoonful of melted coconut oil. It can also be used in baking to create moist and flavorful treats. Simply substitute coconut oil for butter or other oils in your favorite recipes.
  • Blend Coconut Oil into Sauces and Curries:
    Coconut oil can be a key ingredient in homemade sauces and curries. It adds a rich, creamy texture and a subtle coconut flavor. When making curry, for example, sauté your spices and aromatics in coconut oil before adding the other ingredients for an authentic taste.


Remember that coconut oil solidifies at cooler temperatures and melts at warmer ones. This is a normal characteristic of coconut oil and does not affect its quality. To use it in a liquid state, simply heat it gently in a microwave or on the stovetop until it becomes a clear liquid.
Keyword: coconut oil, cooking with coconut oil
Benvolio Guide To Cooking With Coconut Oil


  1. Chemical composition and health benefits of coconut oil: an overview.
  2. Extra Virgin Olive Oil – A Biochemical Analysis of Health Benefits (Including a brief comparison with Coconut Oil).

  3. A Study on Chemical and Lubrication Properties of Unrefined, Refined and Virgin Coconut Oil Samples.
  4. Effects of Thermal Treatment on The Characteristics Quality of Some Ghanaian Vegetable Oils (Palm, Coconut and Groundnut).

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