Coconut Oil vs Olive Oil
Coconut oil versus olive oil for eating and for skin, based on trials and reviews we could read, with a plain statement of what has and has not been compared directly.
Content last updated . This page has not been medically reviewed.
Safety first. Natural products can cause side effects and interact with medicines. Read natural ingredient safety before you use anything on this page.
The question comes first
"Which is better?" has two different answers: one for eating and one for skin. Sources we read do not support one winner for everyone. Both are fixed oils pressed from plants, different from essential oils, which are covered in the Essential Oils section.
What each one is
Coconut oil comes from the coconut palm, Cocos nucifera L.; olive oil from the olive tree, Olea europaea L. [1] Studies of one type, such as virgin coconut oil or extra-virgin olive oil, do not automatically apply to refined versions or to other oils.
To eat
| Question | What the source found | Strength of evidence |
|---|---|---|
| Blood cholesterol | A meta-analysis of 16 trials found coconut oil raised LDL cholesterol by 10.47 mg/dL and HDL cholesterol by 4.00 mg/dL compared with nontropical vegetable oils. It did not significantly affect markers of blood sugar, inflammation or body fat. [2] | Established for LDL change (a biomarker, not a heart-attack outcome) |
| Heart disease | A meta-analysis of 27 studies, mostly prospective cohorts plus reports from one randomized trial, linked each extra 25 g a day of olive oil with a 16% lower relative risk of cardiovascular disease. [3] | Promising but limited: observational, so it cannot prove cause |
| Official dietary framing | NHS lists coconut oil among sources of saturated fat and olive oil among monounsaturated fats, and says too much fat, especially saturated fat, can raise cholesterol. [4] | Official statement |
Note that these two bodies of evidence ask different questions. The coconut result compares oils in trials; the olive result follows what people eat over years. Neither shows that one oil is better than the other in a head-to-head trial. Proper evidence not found for a randomized trial that fed coconut oil and olive oil against each other for heart outcomes: we searched PubMed on 2026-10-23 for coconut oil and olive oil head-to-head randomized trials and found none usable.
On skin
| Question | What the source found | Strength of evidence |
|---|---|---|
| Adults with atopic dermatitis (eczema), head-to-head | A double-blind trial randomized 26 adults per group to virgin coconut oil or virgin olive oil. After 4 weeks, 1 of 20 coconut oil users still carried Staphylococcus aureus on the skin compared with 6 of 12 on olive oil, and severity scores improved more with coconut oil. [5] | Promising but limited: one small trial, 4 weeks, test sites on skin |
| Olive oil and the skin barrier | In a study of 19 adult volunteers, olive oil applied for 4 weeks significantly reduced stratum corneum integrity, and the authors discouraged olive oil for dry skin and infant massage. [6] | Evidence of harm to the skin barrier in a small human study (19 adults, 4 weeks) |
| Oils on newborn skin | A systematic review of 14 trials, mostly sunflower and coconut with one olive oil trial, found most reported benefit but three had equivocal, negative or mixed findings. [7] | Mixed |
| General reading of the evidence | A review of 27 clinical studies reports that oils high in oleic acid may cause additional structural damage to inflamed skin. [8] A narrative review found limited but consistent evidence for coconut oil on atopic dermatitis. [9] | Promising but limited |
For skin, the documented findings come mostly from small studies, and they do not make either oil a treatment.
Related pages
Frequently asked questions
Is coconut oil or olive oil better for my heart?
No head-to-head trial was found. Coconut oil raised LDL cholesterol versus nontropical vegetable oils in a meta-analysis, and higher olive oil intake was linked to lower cardiovascular risk in mostly observational studies. [2][3]
Which is better for eczema?
One small trial in adults favored virgin coconut oil over virgin olive oil on skin bacteria and severity scores, and a skin barrier study found olive oil reduced barrier integrity. Neither replaces care from a clinician. [5][6]
Is olive oil safe for baby massage?
The authors of one barrier study discouraged olive oil for infant massage, and a newborn review found mostly sunflower and coconut oils studied, with mixed results. Ask a pediatric clinician. [6][7]
Does the type of oil matter?
Yes. We attribute each finding to the oil that was tested, and the trial above used virgin coconut oil and virgin olive oil. [5]
Does cold-pressed or extra-virgin mean healthier?
The sources we read for this page do not compare those label words with health outcomes. See raw, organic, cold-pressed and unrefined claims.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Limits and uncertainty
The coconut oil review found limited evidence does not support its use for Alzheimer's disease, bone loss or blood sugar control. [9] Marketing statements about "healing" or "detox" for either oil are marketing claims.
Safety and who should ask first
- Eczema, broken skin or a baby's skin: ask a clinician before using any oil, and see patch testing natural ingredients.
- High cholesterol or heart disease: ask your clinician how any dietary fat fits your care; do not change medicines yourself. See how interactions work.
- Allergy and irritation: natural does not mean hypoallergenic. A rash, swelling of the face or throat, or trouble breathing needs 911.
References
- GBIF Secretariat. GBIF Backbone Taxonomy. Names checked 2026-10-23 through the GBIF species match service. Read 2026-10-23.
- Neelakantan N, et al. The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis of Clinical Trials. Circulation. 2020. Read 2026-10-23.
- Martínez-González MA, et al. Effect of olive oil consumption on cardiovascular disease, cancer, type 2 diabetes, and all-cause mortality: A systematic review and meta-analysis. Clin Nutr. 2022. Read 2026-10-23.
- NHS. Different fats in food. Read 2026-10-23.
- Verallo-Rowell VM, et al. Novel antibacterial and emollient effects of coconut and virgin olive oils in adult atopic dermatitis. Dermatitis. 2008. Read 2026-10-23.
- Danby SG, et al. Effect of olive and sunflower seed oil on the adult skin barrier: implications for neonatal skin care. Pediatr Dermatol. 2013. Read 2026-10-23.
- Aksucu G, et al. Effects of Topical Oils on Neonatal Skin: A Systematic Review. Adv Skin Wound Care. 2022. Read 2026-10-23.
- Poljšak N, Kočevar Glavač N. Vegetable Butters and Oils as Therapeutically and Cosmetically Active Ingredients for Dermal Use: A Review of Clinical Studies. Front Pharmacol. 2022. Read 2026-10-23.
- Wallace TC. Health Effects of Coconut Oil: A Narrative Review of Current Evidence. J Am Coll Nutr. 2019. Read 2026-10-23.