Refined vs. Unrefined Coconut Oil: What’s the Difference?

Refined coconut oil has a subtler taste and can tolerate higher heat, whereas unrefined coconut oil is less processed, carries a pronounced coconut aroma, and has a lower smoke point.

Over recent years, coconut oil has become one of the globe’s most widely used cooking fats, and it remains a staple fat source in many Pacific and Asian cuisines.

This plant-derived fat displays characteristics that set it apart from many other culinary oils. For example, because it is predominately saturated fat, it is solid at room temperature rather than liquid.

It also provides medium-chain triglycerides (MCTs) and lauric acid, compounds that may support fat metabolism and cardiovascular health (1).

You might be wondering which variety is more appropriate for your needs.

This article outlines the distinctions between unrefined and refined coconut oil and suggests which is best for particular uses.

How they’re made

The primary distinction between refined and unrefined coconut oil lies in their production methods, which influence attributes like scent and smoke point.

Unrefined coconut oil

Often called virgin coconut oil, unrefined coconut oil is extracted from coconut flesh and is not subjected to further refining steps.

There are two common extraction techniques for unrefined coconut oil (2):

• Dry. This approach presses oil from dried coconut meat, known as copra.
• Wet. This method extracts coconut milk and oil from fresh coconut, then separates them.

The wet method is used for most unrefined coconut oils. Products labeled “cold pressed” indicate that no heat was applied during extraction.

Unrefined coconut oil remains solid at room temperature and carries an intense coconut flavor and aroma that can transfer to foods. Its smoke point is about 350°F (177°C) (3).

Refined coconut oil

Refined coconut oil is subjected to extra processing to make it more suitable for a variety of cooking tasks.

Production typically starts by pressing crude oil from copra, similar to the dry extraction used for some unrefined oils. Then one or more refining steps may be performed depending on the manufacturer (4):

• Degumming. A degumming agent is added to remove gums that affect oil texture and quality; the oil is washed to separate these gums.
• Neutralizing. Sodium hydroxide (lye) reacts with free fatty acids to form soap, which is washed away, lowering the oil’s susceptibility to rancidity.
• Bleaching. The oil is filtered through activated clay to remove pigments—this process doesn’t actually use bleach.
• Deodorizing. Heat treatment eliminates remaining coconut odor and flavor.

The end product is more highly processed but has a higher smoke point of roughly 400–450°F (204–232°C), making it better for high-heat cooking. It is also largely tasteless and odorless (5).

Refined and unrefined coconut oils are nutritionally alike, supplying about 120 calories from fat per tablespoon (14 grams). Both varieties contain similar proportions of MCTs, lauric acid, and saturated versus unsaturated fats (3, 6, 7, 8).

Summary: Unrefined coconut oil is produced via dry or wet extraction, whereas refined coconut oil undergoes further refining steps. Refined oil tends to be nearly flavorless and has a higher smoke point compared with unrefined oil.

Which should you pick?

Often the choice between refined and unrefined coconut oil comes down to taste and intended use. Still, some situations call for one type over the other. Examples follow.

Baking

Because unrefined coconut oil has a noticeable coconut aroma and taste, refined coconut oil can be preferable for baking when you don’t want a coconut note in your pastries. Using refined oil keeps the finished product free of coconut flavor that might clash with other ingredients.

If you enjoy the coconut taste, unrefined oil works fine for baked recipes—the relatively low smoke point isn’t usually an issue since baked items won’t reach extremely high surface temperatures, even in ovens set above 350°F (177°C).

Either oil is a useful plant-based substitute for butter in baking because both are solid at room temperature.

This characteristic makes coconut oil useful in recipes like vegan biscuits and pie crusts, where solid fat helps produce a flaky, tender texture.

Cooking

For cooking, refined coconut oil’s higher smoke point makes it the preferred option, particularly for high-heat techniques like stir-frying and sautéing.

This allows you to cook at elevated temperatures to achieve crispness without burning the oil.

You can cook with unrefined coconut oil too, but you may need to use lower heat for longer cooking times.

Alternatively, avocado oil can be even better for very high-heat tasks such as deep-frying; it has a smoke point around 488–520°F (253–271°C) and a mild, nutty scent that complements fried dishes (9).

For dressings or finishing oils, extra-virgin olive oil is a top pick because it’s mild and liquid at room temperature.

Olive oil can also be used for many cooking applications since its smoke point ranges from about 350–410°F (175–210°C) (9).

Skin and hair uses

Coconut oil is commonly applied to skin and hair as a natural moisturizer or conditioner.

If the coconut aroma of virgin oil is off-putting, refined coconut oil is an acceptable alternative. Still, many prefer unrefined coconut oil for topical use because it is less processed and may be gentler on skin and hair.

Dietary considerations

Some people choose coconut oil to fit dietary patterns. For example, it’s popular among those following low-carb, high-fat ketogenic diets because it supplies MCTs that may aid fat burning (1).

Because the nutrient profiles of both forms are very similar, either refined or unrefined coconut oil is suitable for keto plans (6, 7).

However, those who prioritize minimally processed foods may favor unrefined coconut oil due to its gentler processing.

Summary: Refined coconut oil’s neutral taste and higher smoke point make it preferable for many cooking and baking tasks. Conversely, minimally processed unrefined coconut oil may be better for topical use and for people who prefer less-processed foods.

Bottom line

Although refined and unrefined coconut oils are nearly identical nutritionally, they differ notably in processing, flavor, and heat tolerance.

Refined coconut oil offers a milder aroma and flavor with a higher smoke point, while unrefined coconut oil is less processed and brings a distinct coconut taste and a lower smoke point.

Which one is right for you depends on your intended use. Given their similar nutrient makeup, both refined and unrefined coconut oils are solid sources of dietary fat.