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  • Nutrition Basics
  • Ingredient Spotlight
  • Functional Foods

Coconut Oil: Aroma, Stability and Smart Use

Plant-based fat with a pleasant coconut aroma (virgin) and high heat stability (refined). Use mindfully due to high saturated fat.

0.0(0)
FTINPWV
Coconut Oil: Aroma, Stability and Smart Use
VeganGluten-Free

What Is Coconut Oil?

Coconut oil is a **plant fat** pressed from coconut flesh. **Virgin** oil is minimally processed with a coconut aroma; **refined** oil is neutral in flavor and better for high-heat cooking.

Nutrition per 1 tbsp (14 g)

**~120 kcal**, **14 g fat** (about **12 g saturated**, incl. **lauric acid**), ~0 g carbs, ~0 g protein. Trace vitamin E and phytosterols. Solid below ~24°C.

Potential Benefits

- **Heat-stable:** refined coconut oil has a higher **smoke point** (≈200–230°C) than virgin (~175°C), useful for sautéing. - **Aroma & texture:** virgin oil adds coconut notes; solid-at-room-temp helps in **vegan baking** (flaky crusts). - **Lauric acid:** has **antimicrobial** properties; some medium-chain fats are quickly metabolized for energy.

Possible Downsides

- **High in saturated fat:** may raise **LDL cholesterol**; best used **in moderation** and within overall diet quality. - **Strong flavor (virgin):** can dominate delicate dishes. - **Allergy:** rare coconut allergy exists; avoid if sensitive.

How to Use

- **Refined**: stir-fries, roasting vegetables, pancakes. - **Virgin**: curries, granola, energy bites, chocolate coatings. - Swap part of butter/oil in **cookies, pie crusts** for crisp texture. - Melt with spices to bloom flavors in **South Asian or Caribbean** dishes.

Tip

Choose **refined** for neutral taste & higher heat; **virgin** for coconut aroma. Store cool and sealed; avoid overheating and reuse of burnt oil.
  • 1. Coconut Oil

    Coconut oil – biljna mast dobijena iz pulpe kokosa; **virgin** (hladno prešano, kokos aroma) i **refined** (neutralnije, viši smoke point); čvrsto ispod ~24°C, tečno na toplijem; pogodno za sotiranje, pečenje i deserte

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