Best Coconut Oil Substitutes: Olive Oil & 7 Other Alternatives

Coconut oil had a remarkable run as a health food darling. For years, wellness influencers and natural health advocates promoted it as a miracle ingredient- good for everything from cooking to skincare to weight loss. It seemed like every recipe called for it, and health food stores couldn't keep it in stock.

But the pendulum has swung. Major health organizations now advise against routine coconut oil use, and the nutrition science community has largely moved on. Meanwhile, you might be standing in your kitchen with a recipe that calls for coconut oil, wondering what else you can use.

Whether you're looking for a substitute because of health concerns, allergies, flavor preferences, or simply because you ran out mid-recipe, you have excellent options. This guide covers the best coconut oil alternatives for baking, frying, sautéing, and raw applications with specific conversion ratios, research-backed health comparisons, and honest guidance on when each works best.

The short answer: for most cooking applications, extra virgin olive oil is your best choice. For baking that requires solid fat, butter works best. But the full picture is more nuanced, and we'll walk through exactly when and why to use each alternative.

Quick Comparison Table

If you're mid-recipe and need a fast answer, here's how the most common coconut oil substitutes compare:

Why You Might Want to Replace Coconut Oil

People seek coconut oil alternatives for several reasons. Health is increasingly at the top of the list.

Coconut oil is approximately 82% saturated fat- higher than butter (about 63%) or even lard (around 40%). While saturated fat's role in heart disease remains debated, this is a remarkably high percentage that gave many nutritionists pause even during coconut oil's peak popularity.

The Harvard T.H. Chan School of Public Health summarizes the current scientific consensus bluntly: "coconut oil should not be viewed as a heart-healthy food." A 2020 review they cite found that coconut oil raised LDL cholesterol compared to non-tropical vegetable oils, and the American Heart Association advises against routine use.

There's a revealing perception gap here. Harvard notes that while 72% of the American public rated coconut oil as "healthy" in one survey, only 37% of nutrition experts agreed. The public perception was largely shaped by marketing rather than evidence.

That said, the research isn't all negative. A 2018 randomized trial published in BMJ Open compared coconut oil, olive oil, and butter head-to-head over four weeks. The findings were nuanced: coconut oil did raise HDL ("good") cholesterol more than butter or olive oil. However, it also raised LDL cholesterol compared to olive oil, though not as dramatically as butter did.

The researchers concluded that "the effects of coconut oil are not as unhealthy as butter but not as healthy as extra virgin olive oil." That's a fair summary of where the evidence stands.

For a detailed breakdown, see our guide on Coconut Oil vs Olive Oil: What the Research Actually Says.

Beyond health concerns, you might need a substitute because of coconut allergies (which are more common than many realize), dislike of coconut's distinctive flavor, dietary restrictions, or simply because you're out of it and don't want to run to the store.

Best Overall Substitute: Extra Virgin Olive Oil

For most cooking applications, extra virgin olive oil is the best coconut oil substitute, and it's a significant health upgrade for everyday use.

The fatty acid profile tells the story. Where coconut oil is 82% saturated fat, olive oil is approximately 73% monounsaturated fat—the type consistently associated with heart health benefits across decades of research. EVOO also contains protective polyphenols and antioxidants that coconut oil largely lacks.

The Mediterranean diet—which uses olive oil as its primary fat, has been studied extensively. The landmark PREDIMED trial, involving over 7,000 participants, found that a Mediterranean diet supplemented with extra virgin olive oil reduced cardiovascular events by about 30% compared to a reduced-fat diet. Coconut oil has no comparable body of long-term intervention research supporting daily use.

The BMJ trial mentioned earlier provides a direct comparison: participants consuming EVOO saw improved cholesterol ratios compared to both coconut oil and butter groups. If you're substituting for health reasons, olive oil is the clear winner.

How to substitute:

Use a 1:1 ratio. The same amount of olive oil as the recipe calls for in coconut oil. This works for sautéing, roasting, stir-frying, salad dressings, marinades, and many baking recipes.

For baking, olive oil performs well in quick breads, muffins, cakes, and savory baked goods. It's less ideal for recipes requiring solid fat at room temperature (like pie crusts or certain cookies), where butter is a better choice.

Quality EVOO adds mild fruitiness to dishes. If you prefer neutral flavor, light or refined olive oil works well, though it lacks the polyphenols that make EVOO particularly healthful.

A note on cooking temperatures: despite persistent myths about smoke points, EVOO is remarkably stable for cooking. An Australian study by De Alzaa and colleagues found that EVOO produced significantly fewer harmful polar compounds than other oils when heated to frying temperatures—its natural antioxidants protect against thermal degradation. See our detailed analysis in Is Vegetable Oil Bad for You?

Best for Baking: Butter

When a baking recipe calls for coconut oil and texture is critical, butter is your best substitute.

Butter shares coconut oil's key physical property: it's solid at room temperature but melts when heated. This matters enormously in baking. Solid fats create structure, flakiness, and specific textures that liquid oils simply can't replicate. When you cream butter with sugar, you're incorporating air pockets that make cookies chewy and cakes tender. When you cut cold butter into flour, you're creating the layers that make pie crusts flaky.

Liquid oils can't do this. They produce denser, often greasier results in recipes designed for solid fats.

Butter also adds rich flavor that many bakers actually prefer to coconut oil's subtle sweetness. There's a reason butter has been the gold standard in pastry for centuries.

How to substitute:

Use a 1:1 ratio. Butter works beautifully in cookies, pie crusts, cakes, pastries, biscuits, and quick breads. You may notice slightly different textures—cookies might be a bit chewier, pastries slightly flakier—but the results are typically excellent.

Health note: butter is also high in saturated fat (around 63%), so if you're substituting specifically for cardiovascular health, olive oil is the better choice where the recipe allows it. For a detailed comparison, see Olive Oil vs Butter: Which Is Actually Healthier?

Best for Vegan Baking: Vegan Butter

If you need a plant-based substitute that mimics coconut oil's solid texture, vegan butter is an excellent option.

Like coconut oil, vegan butter is solid at room temperature- making it suitable for recipes where that property matters. It's entirely plant-based and dairy-free, fitting vegan and lactose-free diets.

Quality brands like Miyoko's, Earth Balance, and Country Crock Plant Butter perform similarly to dairy butter in most baking applications. Some taste remarkably close to the real thing.

How to substitute:

Use a 1:1 ratio for vegan cookies, cakes, pastries, frostings, and pie crusts.

Check ingredients if you have specific concerns. Some vegan butters contain palm oil (which raises environmental and ethical issues for some consumers) or are made primarily from seed oils. Others use coconut oil as a base which defeats the purpose if you're trying to avoid coconut entirely.

Best for High-Heat Cooking: Avocado Oil

For deep frying, searing, or other high-heat applications where you want neutral flavor, avocado oil offers excellent performance.

Avocado oil has a notably high smoke point of around 520°F compared to coconut oil's approximately 350°F. This makes it ideal for cooking methods requiring sustained high temperatures without the oil breaking down or smoking.

Like olive oil, avocado oil is high in monounsaturated fats, making it a heart-healthier choice than coconut oil. Its very neutral flavor won't compete with other ingredients in your dish.

How to substitute:

Use a 1:1 ratio for deep frying, stir-frying, searing, grilling, and high-heat roasting.

A quality warning is warranted here. Research from UC Davis found that approximately 82% of avocado oils tested were either rancid or adulterated with cheaper oils. The market is plagued by fraud and quality control issues. Stick to reputable brands with third-party testing—Chosen Foods, Primal Kitchen, and Marianne's have tested well in independent analyses.

For a detailed comparison of these two healthy alternatives, see Avocado Oil vs Olive Oil: Which Is Really Better for Your Health?

Best for Indian Cooking: Ghee

For cuisines where both coconut oil and clarified butter are traditional, particularly South Asian cooking, ghee is an excellent substitute that maintains cultural authenticity.

Ghee is butter that's been simmered until the milk solids separate and brown, then strained. This process removes most of the lactose and casein (making it suitable for many people with dairy sensitivity), concentrates the fat, and develops a distinctive nutty, rich flavor.

Ghee has a high smoke point—around 485°F—making it excellent for the high-heat cooking common in Indian cuisine. It's solid at room temperature like coconut oil, and it's been used in South Asian cooking for thousands of years.

How to substitute:

Use a 1:1 ratio for curries, dal, sautéing spices, Indian breads (naan, paratha), and rice dishes. The nutty richness complements South Asian spices beautifully.

Health note: ghee is still high in saturated fat as it's concentrated butter, after all. Use it for flavor and cultural authenticity rather than as a health upgrade from coconut oil. If heart health is your primary concern, olive oil remains the better choice for everyday cooking.

Budget Option: Vegetable or Canola Oil

If you need a simple, inexpensive, neutral-flavored substitute and health isn't your primary concern, vegetable or canola oil will get the job done.

It's cheap, widely available, has a neutral flavor that won't alter your recipe, and works at a simple 1:1 ratio. For many everyday cooking and baking applications, it's a perfectly functional substitute.

How to substitute:

Use a 1:1 ratio for baking (where neutral flavor is desired), frying, and everyday cooking.

The health caveats are significant, however. Refined vegetable oils are heavily processed and extracted with chemical solvents, then degummed, neutralized, bleached, and deodorized. They lack the antioxidant benefits of olive oil and the polyphenols that make EVOO particularly healthful.

They're also high in omega-6 fatty acids, specifically linoleic acid. While the inflammation hypothesis around omega-6s has largely not held up in clinical trials (see our analysis in Is Vegetable Oil Bad for You?), there are legitimate concerns about cooking stability—polyunsaturated fats produce more harmful aldehyde compounds when heated than monounsaturated fats do.

Vegetable oil is fine for occasional use. But if you're cooking regularly and have the budget for it, olive oil is a better choice for your everyday cooking fat. For more on the seed oil debate, see Are Seed Oils Bad?

Low-Fat Option: Applesauce

Looking to reduce fat and calories in your baking? Unsweetened applesauce can replace coconut oil while adding moisture and subtle sweetness.

This might sound strange, but it works. Applesauce provides the moisture that fat contributes to baked goods without the calories. The pectin in apples helps maintain structure. It works surprisingly well in many recipes, particularly those where a slightly denser, moister texture is acceptable or even desirable.

How to substitute:

Start with 3/4 cup applesauce per 1 cup coconut oil. You may need to adjust based on the recipe. For best results in texture-sensitive recipes, use half applesauce and half oil (like olive oil)—this maintains some fat content for structure while still reducing overall fat and calories.

Applesauce works best in muffins, quick breads, cakes, and brownies. It's less successful in cookies (which need fat for spread and chew) or pastries (which need fat for flakiness).

Use unsweetened applesauce to avoid adding excess sugar. Expect moister, denser results than you'd get with oil.

Other Options: Sunflower Oil & Grapeseed Oil

A few other oils can substitute for coconut oil in specific situations, though they're not our top recommendations.

Sunflower Oil: Neutral flavor with a high smoke point. Works at a 1:1 ratio for frying and baking where you want no flavor interference. However, it's very high in omega-6 fatty acids—the conventional high-linoleic variety is about 65-70% linoleic acid. This isn't ideal for regular use, particularly for high-heat cooking where oxidation is a concern.

Grapeseed Oil: Very neutral, almost tasteless. Works at a 1:1 ratio for baking, sautéing, and dressings. But it's even higher in omega-6s than sunflower oil- approximately 70% linoleic acid. Use sparingly if at all.

For more on why this matters, see Grapeseed Oil vs Olive Oil: The Omega-6 Problem No One Talks About.

Substitutes by Use Case

Not sure which substitute to grab? Here's a quick guide organized by what you're making:

For Baking Cookies and Pastries (where solid fat matters): Butter is your best choice—it mimics coconut oil's texture and adds rich flavor. Vegan butter works if you need dairy-free. Olive oil can work but will produce different textures.

For Sautéing and Stir-Frying: Extra virgin olive oil is the healthiest choice and adds subtle flavor. Avocado oil offers neutral flavor and very high smoke point. Ghee adds richness and is excellent for Indian cuisine.

For Deep Frying: Avocado oil offers the highest smoke point and good stability. Refined olive oil works well and is more affordable. Sunflower oil is a budget option with neutral flavor, though it has stability concerns.

For Salad Dressings and Raw Applications: Extra virgin olive oil is the clear winner. It has the best flavor, best health benefits, designed to be consumed uncooked.

For Vegan Recipes: Olive oil for cooking, vegan butter for baking requiring solid fat, applesauce for low-fat vegan baking.

For Recipes Requiring Solid Fat at Room Temperature: Butter, vegan butter, or ghee. These are the only true substitutes for coconut oil's ability to solidify—liquid oils won't work.

When NOT to Substitute

Honesty time: sometimes coconut oil really is the right choice, and substitutes won't deliver the same result.

Keep using coconut oil when:

Coconut flavor is essential. Thai curries, tropical desserts, coconut macaroons, piña colada anything—these recipes rely on coconut flavor as part of their identity. Substituting olive oil or butter won't taste right. If the recipe is built around coconut, use coconut.

The recipe requires solid fat at room temperature AND you want it vegan AND you want to avoid additives. No-bake desserts, chocolate truffles, and certain raw food preparations often rely on coconut oil's ability to solidify at room temperature. Vegan butter can sometimes work, but coconut oil may be the cleanest option.

Cultural authenticity matters. South Indian cooking, Filipino desserts, Thai cuisine, and other culinary traditions have used coconut oil for centuries. If you're cooking for cultural authenticity or family recipes passed down through generations, use the traditional fat.

The honest take: Coconut oil isn't poison. It's not the superfood it was marketed as, and it's not ideal as your primary everyday cooking fat given the saturated fat content. But if you enjoy it and use it for specific recipes where it belongs, that's perfectly reasonable. The concern is relying on it for everything when healthier options exist for routine cooking.

Frequently Asked Questions

What is the best substitute for coconut oil?

For most cooking applications, extra virgin olive oil is the best substitute. It's healthier (high in monounsaturated fats compared to coconut oil's saturated fat), works at a 1:1 ratio, and is suitable for sautéing, roasting, and many baking recipes. For baking that specifically requires solid fat—like pie crusts or certain cookies—butter is the best substitute because it mimics coconut oil's physical properties.

Can I substitute olive oil for coconut oil in baking?

Yes. Use a 1:1 ratio. Olive oil works especially well in quick breads, muffins, cakes, and savory baked goods. For recipes where solid fat is critical for texture (pie crusts, flaky pastries, certain cookies), butter is a better choice because olive oil is liquid at room temperature and won't create the same structure.

What can I use instead of coconut oil for frying?

For high-heat frying, avocado oil is excellent due to its very high smoke point. Extra virgin olive oil also works well for moderate-heat frying and sautéing—despite myths, research shows it's quite stable when heated. For deep frying, avoid butter due to its low smoke point.

Is butter or olive oil a better substitute for coconut oil?

It depends on the application. For cooking (sautéing, roasting, stir-frying), olive oil is better. It's healthier and substitutes seamlessly. For baking that requires solid fat, butter is better because it mimics coconut oil's physical properties. If you're substituting specifically for health reasons, olive oil wins in both cases, though baked goods may have slightly different textures.

Can I use applesauce instead of coconut oil?

Yes, for baking. Use approximately 3/4 cup unsweetened applesauce per 1 cup coconut oil, or use half applesauce and half oil for better texture. Applesauce adds moisture but not fat, so expect moister, denser baked goods. It works best in muffins, quick breads, and cakes rather than cookies or pastries.

What's the healthiest substitute for coconut oil?

Extra virgin olive oil is the healthiest substitute for most applications. It's high in heart-healthy monounsaturated fats, contains protective polyphenols and antioxidants, and has thousands of years of documented safe use as a dietary staple. The Mediterranean diet, built around olive oil, is one of the most well-researched and consistently beneficial dietary patterns.

Can I substitute coconut oil with vegetable oil?

Yes, vegetable oil works as a 1:1 substitute. It has a neutral flavor and is functional for most applications. However, vegetable oil is heavily processed, lacks beneficial compounds, and is high in omega-6 fatty acids. It's fine occasionally but not ideal as your go-to cooking fat if you have other options available.

The Bottom Line

Coconut oil isn't a villain, but it's also not the miracle ingredient marketing made it out to be. The science is clear: for everyday cooking, oils higher in unsaturated fats—particularly monounsaturated fats like those found in olive oil—are better choices for cardiovascular health.

For most recipes, extra virgin olive oil is the best coconut oil substitute. It's healthier, more versatile, backed by robust research, and works at a simple 1:1 ratio for cooking and many baking applications.

When you need solid fat for baking, reach for butter (or vegan butter for dairy-free). For high-heat cooking where you want neutral flavor, avocado oil offers excellent stability. And for specific cuisines where coconut oil is traditional, ghee provides authentic flavor and similar properties.

Use coconut oil when coconut flavor matters or cultural authenticity is important. For everything else, you have better options.

Looking for a high-quality olive oil to upgrade your cooking? Explore Hoji's single-serve EVOO packets—fresh, flavorful, and packaged to preserve the beneficial polyphenols that make olive oil such a healthy choice.