The Healthiest Cooking Oils for 2021 (2024)

With plenty of conflicting advice doing the rounds, here at Men’s Health we wanted to know: which would win in a battle of the oils? So we asked dietitian Ro Huntriss (@dietitianro) to settle the score between coconut oil and extra virgin olive oil, once and for all.

Best coconut oil 2021

• Best for smoothies: My Protein 100% Coconut Oil
• Best 1L jar of coconut oil: Sevenhills Wholefoods Organic Raw Extra Virgin Coconut Oil
• Best budget coconut oil: Vita Coco Coconut Oil

Best extra virgin olive oil 2021

• Best extra virgin olive oil for salads: Picualia Organic Extra Virgin Olive Oil
• Best extra virgin olive oil on subscription: Abel and Cole Organic Extra Virgin Olive Oil
• Best extra virgin olive oil to buy in bulk: Odysea Greek PDO Kalamata Extra Virgin Olive Oil Tin

Which is better: coconut oil or extra virgin olive oil?

"If we start by looking at the stats, both coconut oil and extra virgin olive oil contain a similar number of calories. So in terms of weight management, same, same.”

“However, when it comes to saturated fat, coconut oil leaps ahead with around 78g per 100ml vs olive oil's respectable 12.8g per 100ml. ​​To put this into context, under current guidelines the average adult male should be limiting saturated fats to 30g per day.” Yikes! Although confusingly, experts are still trying to agree on whether saturated fats are even bad for us. Back to the drawing board then...

“On the flip side, olive oil is packed with monounsaturated fats (the healthy kind). This can reduce our risk of mortality from cardiovascular disease and stroke, and is a great source of antioxidants, which may reduce our risk of inflammation. It’s true what they say about the Mediterranean diet…”

“But coconut oil still has plenty going for it, as it contains something called medium chain fatty acids (MCFAs). These can be converted to energy quickly, almost like carbs, but without raising your blood sugar”

Coconut oil macros (per tablespoon)

135 calories
15g fat
13.1g saturated fat
0g protein
0g carbs

Extra virgin olive oil macros (per tablespoon)

135 calories
15g fat
2.1g saturated fat
0g protein
0g carbs

The MH verdict

Coconut oil’s ability to retain nutrients at high temperatures is its USP, so if you’re looking for an oil you can confidently cook with, coconut oil gets our vote.

Extra virgin olive oil is better saved for drizzling. You’ll lose vits and minerals — not to mention flavour — by applying heat to the more expensive stuff.

How we test

Aside from getting an expert to weigh up the pros and cons of each oil, we also wanted to know which was the tastiest. So we presented our 10-strong panel with 18 jars of coconut oil and 21 bottles of extra virgin olive oil, to see which you should be using in your next Lean in 15 masterpiece. These are the ones they recommend for smoothies, salads and frying...

Best coconut oil 2021

Take your chosen milk, add a scoop of nut butter, and whack a spoonful of this unrefined pure coconut oil into your next protein shake for a smooth, tropical hit. Coconut oil can help to increase the nutrient absorption from the fruit, while adding a fat and energy boost too.

Stock up with a no-nonsense one-litre jar you’ll use for baking, frying and roasting (we can almost smell the sweet potato fries already!). This one has a slightly nutty flavour that works well in savoury dishes.

Coconut oil can be really blimmin’ expensive, but Vita Coco is currently half price at Holland & Barrett, so we’d stock up while you can. Even at full price it’s a great purchase, with the brand using up the whole nut for water, oil and milk (even the husk gets used as a natural fertilizer — clever). Taste-wise it has a rich, deep-roast coconut vibe going on, with a short, clean finish.

Best extra virgin olive oil 2021

For a salad actually worth eating, you’re going to want the best-tasting extra virgin olive oil you can get your hands on — and good news, we’ve found it. Naturally rich in polyphenols and antioxidants, it’s like Picualia has bottled a Spanish holiday. Think big fresh green olives, freshly cut grass (yes, really), and almonds. You’ll barely need seasoning.

Olive oil is one of those ingredients we use every day — but always forget to replen. Abel & Cole’s inexpensive own-brand bottle can be bought as a one-off or on subscription (add to your fruit and veg box now, so you’re never caught short again). Aside from being really bloody convenient, it tastes great too — with our panel describing it as cool, peppery and super smooth.

Alternatively you could just go large from the off. Odysea’s Greek EVOO comes in a five-litre tin, which should leave even the most drizzle-happy stocked up for a good while. We think it’s a real crowd-pleaser, guaranteed to brighten any dish with its notes of tomato vine and fruity apple.