3 Seamless Swaps For Coconut Oil + Exactly Where They Work Best

We've all been there: You've landed on a recipe, gathered the cooking supplies, and rounded up the ingredients, only to find your bottle of cooking oil has run dry. If the recipe calls explicitly for coconut oil, you may be wondering what type of replacements would work. 

To help you out in a pinch, mbg consulted registered dietitians and chefs to share the best coconut oil substitutes, and what type of cooking projects they work best with.

First of all, what is coconut oil?

Coconut oil is a natural, plant-based cooking oil made from pressed coconut meat. Many dietitians and health experts consider it one of the healthier options among cooking oils, depending on how it's made. 

"Coconut oil can be expeller-pressed (with heat) or cold-pressed (without heat)," chef and certified nutritionist Serena Poon, C.N., tells mbg. It can also be labeled as virgin or refined. 

"Cold-pressed and virgin are thought to best preserve the nutritional value and also maintain the coconut flavor," Poon says. "Refined coconut oil is made with dried coconut meat, has a bit higher smoke point, and does not carry a flavor." The latter is also more chemically processed and, therefore, less nutritious. 

Is coconut oil a healthy fat?

MCTs, however, are a source of saturated fats. "Guidelines tell us to limit [saturated fats] to less than 10% of our total calories per day," says Ginger Hultin, RDN, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. So if you're worried about your intake, allergic to coconut, or simply don't like the flavor, consider these comparable alternatives.

What can you substitute for coconut oil?

Best for: Low heat (salad dressings, sauces, pestos)

The smoke point in EVOO is notably lower than coconut oil (325 to 375°F versus 350 to 450°F), so it would not work as well in high-heat dishes, like those made by frying, grilling, or even baking.

Best for: High heat (roasted veggies, grilled meat, stir fry)

Almond oil has a similarly high smoke point to coconut oil (around 430°F), making it a good replacement for high-heat cooking processes. Though almond oil can hold up heat-wise, it may not substitute as seamlessly in baking projects because of its "distinctive nutty flavor," registered dietitian Titilayo Ayanwola, MPH, R.D., L.D., previously told mbg. Anything else is pretty fair game, though.

Best for: High heat and neutral flavor (baked goods)

Avocado oil has a high smoke point (480 to 520°F) and a mild flavor. This makes it a good replacement in baking dishes, unlike the other oils mentioned above. According to Mascha Davis, R.D., MPH, registered dietitian and author of Eat Your Vitamins, avocado oil is high in antioxidants, carotenoids, vitamin E, and monounsaturated fats—so not only is it a good sub, but it's also good for you.

How to substitute coconut oil for butter

Butter and coconut oil have a lot of similar properties since they're both high in saturated fats (this is why coconut oil can become solid at room temperature). Aside from flavor, the main difference is that coconut oil is a plant-based option. Anyone with a dairy allergy or intolerance should opt for coconut oil, Hultin says, which can usually be subbed on a 1:1 basis.

Here are a few of Poon's favorite ways to substitute coconut oil for butter:

The takeaway

Coconut oil is a relatively healthy and versatile kitchen staple, but these three other oils are a great replacement. Where other oils don't stack up, though, is in their similarities to butter. If you're seeking to make a baking project vegan-friendly, coconut oil may be the way to go.