Here’s What You Need to Know About the Ketogenic Diet and Coconut Oil

Updated on October 22nd, 2020
Is Coconut Oil Keto Friendly

Coconut oil is a fat extracted from coconuts, which has burgeoned in popularity over the past few decades. As such, you may wonder whether it is appropriate for the high fat, low carb keto diet. Our body enters ketosis on this diet, a metabolic state where we burn fat for fuel rather than carbs.

This process helps to lose weight and stabilize our blood sugar levels, though it’s also used to help patients with epileptic seizures [1]. The keto diet usually restricts carb intake to 20–50 grams per day. You should get around 70–75% of your daily calories from fat and 20% from protein.

This article discusses whether coconut oil is keto-friendly.

Is coconut Oil  Keto Friendly?

Coconut oil is absolutely keto-friendly. Because it is pure fat, it can help you meet your increased fat requirements without adding any carbs to your diet. Coconut oil also has saturated fats, most of which are MCTs (medium-chain triglycerides), a type of fat that may boost fat burning [3].

However, if you’re using Keto for weight loss, you’ll want to restrict your coconut oil intake. It’s a very calorie-high food, packing 120 calories per 14 grams (1 tablespoon).

Even on the keto diet, you won’t shed weight if you consume more calories than you burn. If you’re on a Mediterranean-centric keto diet, focus more on polyunsaturated and monounsaturated fats, such as nuts, avocado, and seeds. Overall, a moderate intake of this oil [4].

What are the advantages of Coconut Oil on the Ketogenic Diet?

  • Healthy skin and hair 
  • stress relief
  • raises HDL cholesterol (the right kind)
  • boosts immune system
  • helps weight loss
  • regulates metabolism


Coconut oil is best suited for pan-frying and baking. Remember that virgin coconut oil has a mild coconut flavor that may affect your dish’s flavor. For a more neutral taste, go for refined coconut oil.

[Also Read: Health Benefits of Coconut Oil]

How to Use Coconut Oil for Keto Diet

Coconut oil also has an extremely high smoking point. This means that you may fry stuff in it, and it doesn’t oxidize and break down. Remember, we want anti-oxidants.  Keto Coffee with Coconut Oil

is one of the best ways to use coconut oil on Keto; it is used to make Keto Coffee. You need to take a cup of coffee and put it in the blender with 1 tbsp coconut oil and 1 tbsp cream or butter and whip it up in a blender. You’ll love it!

One fascinating thing about it is that you don’t usually eat your first meal until 3-4 hours after waking up. So this gives you a little high-fat boost to get you through that first part of the day where you rush to get ready and get to your office job.

Other methods to use coconut oil on the keto diet:

  • Eat it straight up
  • Fry the eggs in it, in fact, cook anything with it!
  • Keto Coffee
  • Smoothies and Shakes 
  • Make fat bombs and keto treats. 

[Also Read: Keto Diet for Vegetarians]

Which Type of Coconut Oil is best on the Keto Diet?

In the markets, you’ll now see multiple brands and price points, but unfortunately, some of them are not that great. The most crucial consideration is unrefined or refined. Refined coconut oil is prepared from dried coconut. It doesn’t have the coconut taste or smell and can be used for high heat cooking.

It has an extended shelf life. If refined is your choice, then be sure to look for one that is refined by cold-pressed extraction. Virgin coconut oil,  also called unrefined coconut oil,   is pressed from fresh coconut meat.

It has the taste and aroma of coconut and retains all the health and nutrition benefits of the coconut’s Medium Chain Fatty Acids (MCFAs).

Unrefined organic virgin cold-pressed oil is the most preferred one. You’ll love the taste and fresh aroma of coconut, so it’s great for some recipes that use raw coconut oil, and it’s still great for higher heat cooking.

Other keto-friendly oils

Apart from coconut oil, a few other oils are suitable for the keto diet:

1. Avocado oil 

Its high smoke point makes avocado oil suitable for frying food. It can reach hot temperatures without smoking, resulting in a crispier product. It also boasts a nutty, deep flavor.

2. Olive oil 

Olive oil is specifically suited for salad dressings. It has a comparatively low smoke point, so it’s not suitable for cooking, but it can be used to prepare simple vinaigrettes.

Olive and avocado oils are high in monounsaturated fatty acids, decreasing inflammation, and supporting heart health.

Although all cooking oils are cent percent fat, it’s recommended that you avoid seed oils like corn, soybean, and sunflower oil, as they may introduce cell-damaging free radicals and promote inflammation.

[Also Read: Olive Oil for Weight Loss]

Bottom Line

Coconut oil is a cooking oil for the keto diet. It has medium-chain triglycerides, which can help you burn more fat. Other healthy keto-friendly oils include olive and avocado oils.

Nonetheless, you should moderate your oil intake to keep your calories in control, particularly if you are on the keto diet for weight shedding and depend more on whole food unsaturated fats like nuts, avocado,  and seeds.

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