Does Coconut Oil Have Omega-3s? The Truth About Its Unique Fats

Does Coconut Oil Have Omega-3s? The Truth About Its Unique Fats

Does Coconut Oil Have Omega-3s? The Truth About Its Unique Fats
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Updated on August 7, 2025
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Coconut oil and omega-3s are two sources of fat that are often touted for their health benefits. However, they are very different. While coconut oil contains fat (mostly saturated fat), omega-3s are a type of unsaturated fatty acid that certain oils contain.

Coconut oil doesn’t contain omega-3 fats. Omega-3s are mainly found in fatty fish and some plants. While coconut oil doesn’t contain omega-3s, it is one of the best sources of medium-chain fatty acids.

Here’s what you need to know about the benefits of coconut oil and medium-chain fatty acids, plus how to use it to reap its benefits.

What Types of Fat Does Coconut Oil Contain?

Coconut oil and omega-3s are two completely different types of dietary fats with different structures and functions.

Coconut oil is primarily made of saturated fats, specifically medium-chain fatty acids (MCFAs) like lauric acid, which your body processes quickly for immediate energy rather than storing as fat. Omega-3s, on the other hand, are unsaturated fatty acids that your body can't produce on its own, making them “essential” fats you have to get from your diet.

Food sources of omega-3s include fatty fish such as salmon, herring, anchovies, and mackerel, as well as some plants, including flax and chia seeds.

Coconut oil is high in saturated fats, which often get a bad rap. But the MCFAs found in coconut oil are rare in nature and may have potential health benefits.

About 56 percent of the MFCA in coconut oil is anti-inflammatory lauric acid, which is also found in human breast milk. Coconut oil also contains myristic and palmitic acids.

The Health Benefits of Coconut Oil

Coconut oil has a few potential benefits, but it’s not the panacea many believe it to be. For starters, just like other fats, coconut oil helps increase the absorption of fat-soluble vitamins A, D, E, K, and beta-carotene.

Coconut oil can also be used as a hair and skin moisturizer. Research shows that coconut oil helps promote a healthy scalp by increasing good bacteria in the scalp microbiome, as well as helping prevent dandruff.

Coconut oil is a source of those medium-chain fatty acids we mentioned earlier. MCFA are digested by the body in a different way than the common long-chain fatty acids (LCFA) found in most other foods. MCFA are quickly digested, producing energy instead of body fat. They have also been linked to lower total cholesterol levels and higher HDL cholesterol (the good kind).

However, the research around whether coconut oil is good for cholesterol levels is mixed. Some research suggests that coconut oil increases cholesterol levels.

What Type of Coconut Oil Should You Buy?

The type of coconut oil you should buy depends on what you plan to use it for.

Virgin or extra-virgin varieties, which are interchangeable terms, use fresh coconut meat instead of dried (called copra). Virgin and extra-virgin coconut oil have a smoke point of 350 degrees F, which is good for baking and sautéing but too low for deep-frying.

Cold-pressed virgin coconut oil is considered the highest quality option since it's extracted without heat (keeping temperatures below 120 degrees F), which may help retain more nutrients compared to expeller-pressed methods that use steam or heat.

Refined coconut oil, which is processed with steam, heat, and sometimes chemical solvents like hexane, results in a flavorless and odorless product. It therefore has a higher smoke point, at about 400 to 450 degrees F.

Avoid buying partially hydrogenated coconut oil, as this processing creates harmful trans fats that should be avoided entirely.

How to Use Coconut Oil

Although some people simply eat coconut oil by the spoonful, it can also be an excellent addition to many recipes. Coconut oil has a very mild coconut flavor. Coconut oil is in a soft, solid form at room temperature, but it will melt to a clear oil when heated.

Try replacing oil or butter with an equal amount of coconut oil in baking. Sauté anything from stir fry to eggs, or try some coconut oil in a smoothie.

You can also use coconut oil topically — many people love it in at-home beauty treatments. Try using some coconut oil on your skin as a moisturizer, especially after a shower or bath.

You can also use it in your hair as a leave-in conditioner or hair mask. Coconut oil helps promote good scalp health and may help prevent dandruff, research shows.

The Takeaway

  • Coconut oil has such a unique flavor, so you can try using it in small amounts occasionally — just don't make it your go-to for everything since it’s high in saturated fat.
  • Coconut oil can be used topically and is a great choice for moisturizing the skin and hair.
  • If you’re looking to add more omega-3s to your diet, eat more fatty fish and flax and chia seeds rather than coconut oil.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Omega-3 Fatty Acids. Cleveland Clinic. November 17, 2022.
  2. Ameena M et al. Biomedical Applications of Lauric Acid: A Narrative Review. Cureus. June 20, 2024.
  3. Youness RA et al. Fat-soluble vitamins: updated review of their role and orchestration in human nutrition throughout life cycle with sex differences. Nutrition & Metabolism. September 5, 2022.
  4. Saxena R et al. Longitudinal study of the scalp microbiome suggests coconut oil to enrich healthy scalp commensals. Scientific Reports. March 31, 2021.
  5. Zulkanain et al. Medium-chain fatty acids in nutritional therapy: A review. Malaysian Journal of Fundamental and Applied Sciences. June 2020.
  6. Spiazzi BF et al. Coconut oil: an overview of cardiometabolic effects and the public health burden of misinformation. Archives of Endocrinology and Metabolism. June 19, 2023.
  7. Coconut Oil. Harvard T.H. Chan School of Public Health.
  8. Should You Use Coconut Oil on Your Skin? Cleveland Clinic. December 29, 2022.
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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Sarah Bourque

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Sarah Bourque has been a freelance writer since 2006 and is based in the Pacific Northwest. She writes and edits for the local publisher, Pacific Crest Imprint and has written for several online content sites. Her work recently appeared in "The Goldendale Tourism and Economic Development Magazine" and "Sail the Gorge!" magazine. She attended Portland Community College where she studied psychology.

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