Refined and unrefined coconut oil are both made by pressing coconut meat, but refined coconut oil undergoes additional processing such as bleaching, deodorizing, or chemical refining to improve the quality of the oil for cooking purposes. Unrefined coconut oil can also be labeled as “cold-pressed,” meaning no heat was used in the extraction method. Here are some key differences between refined and unrefined coconut oil:
Refined Coconut Oil
- Neutral flavor and aroma
- Higher smoke point, making it better for high-heat cooking and baking
- Mostly flavorless due to additional processing
- Can be used in almost any recipe
- Less pure than unrefined coconut oil
Unrefined Coconut Oil
- Tropical coconut flavor and aroma
- Lower smoke point, making it better for low-heat cooking and baking
- Minimally processed, retaining more of the natural nutrients and flavor of the coconut
- Can be used in place of butter or oil in almost any recipe
- Less pure than refined coconut oil
Both refined and unrefined coconut oils have similar nutrient profiles, providing 120 calories of pure fat per tablespoon (14 grams). The two types contain similar ratios of MCTs, lauric acid, and saturated and unsaturated fats. For the most part, choosing refined or unrefined coconut oil is a matter of personal preference. However, in certain applications, one type may be better suited than the other. For example, refined coconut oil is a better choice for high-heat cooking and baking due to its higher smoke point, while unrefined coconut oil may be better for skin and hair care, as well as certain dietary preferences.
