Coconut oil is made by pressing the oil out of dried coconut. Coconut oil is high in natural saturated fats. It is 92 percent saturated fat. Roughly 66% of coconut oil’s saturated fats come from medium chain triglycerides (MCTs). MCTs are smaller in molecular weight, making them easier for our body to use for energy and less likely to be stored as fat.
Both unrefined and refined coconut oils have the same nutritional benefits. Coconut oil has antiviral properties that come from its lauric acid when broken down in our body; it may help your body fight off pathogens and viruses.
Even though the saturated fat of coconut oil is mainly from MCTs, coconut oil ranks #5 because of the overall amount of saturated fat.
Virgin (unrefined) coconut oil has a delicious, tropical coconut scent flavor. Refined coconut oil has a neutral scent and flavor.
Virgin oil, 350° smoke point, is best for baking and sautéing. Refined oil, 400° smoke point, is better for frying and high heat cooking.