Coconut Oil: Aroma, Stability and Smart Use

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.

**~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.

- **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.

- **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.

- **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.

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