In recent years, the world of cooking oils has expanded beyond traditional staples like olive and vegetable oil to include a wide variety of options. With so many options, it can be challenging to know which oil to choose.
Today, I’ll focus on two popular options: cashew oil and coconut oil. We’ll explore their main differences, examine their culinary applications and nutritional values, and ultimately determine which oil comes out on top!

Comparing cashew oil vs coconut oil
Cashew oil | Coconut oil, Virgin/Unrefined | Coconut oil, Refined | |
Solid or Liquid? | Liquid | Semi solid | Semi solid |
Smoke Point (Fahrenheit) | 410 degrees | 350 degrees | 400 degrees |
Primary Fat | Monounsaturated | Saturated | Saturated |
Taste | Nutty | Coconutty | Neutral |
Good for Cooking… | Raw, low heat, moderate heat | Raw, low heat, moderate heat | Raw, low heat, moderate heat |
Allergens | Tree nuts, cardanol, cardol and anacardic acid | Coconut, tree nut | Coconut, tree nut |
Gluten-free? | Yes | Yes | Yes |
Keto? | Yes | Yes | Yes |
Paleo? | Yes | Yes | No |
Vegan? | Yes | Yes | Yes |
Differences between cashew oil and coconut oil
Cashew oil and coconut oil come from entirely different sources, leading to distinct characteristics.
Cashew oil is derived from cashew nuts, while coconut oil is extracted from mature coconuts. The extraction process for cashew oil typically involves roasting the nuts, followed by pressing to release the oil. On the other hand, coconut oil can be obtained through two main methods: cold-pressed from fresh coconuts or extracted from dried coconut flesh.
Cashew oil typically has a golden or amber color and a smooth, liquid consistency, while coconut oil is often white or clear when solid and turns into a transparent liquid when heated, with a smooth and creamy texture.
Virgin/unrefined vs refined coconut oil
When it comes to coconut oil, there’s a key distinction between virgin/unrefined and refined varieties.
Virgin coconut oil is extracted from fresh coconuts without undergoing extensive processing, preserving its natural aroma and flavor. It’s a great choice for raw preparations like smoothies, salad dressings, and raw desserts.
Refined coconut oil, however, undergoes further processing to remove impurities and neutralize its flavor and aroma. This makes it more suitable for high-heat cooking methods, such as sautéing and frying, where you don’t want the coconut taste to overpower other ingredients.
Baking and cooking with cashew oil vs coconut oil
Cashew oil has a rich, slightly nutty taste that’s amazing with chocolate. But it’s also a delicious addition to salad dressings, marinades, and sauces. It’s especially great for Asian cuisines like Thai curries or Indian dals. It has a moderate smoke point, so it’s safe for frying, sautéing, and baking.
Coconut oil adds a tropical twist to both sweet and savory dishes. Its rich aroma pairs wonderfully with curries, stir-fries, and baked goods (it makes a good butter substitute). Use unrefined coconut oil for baking and refined coconut oil for higher-temperature cooking.
Can cashew oil and coconut oil be substituted for each other?
Cashew oil and coconut oil can be substituted for each other in some cases, but there are a few things to consider. Cashew oil has a mild, nutty flavor and a high smoke point, making it great for stir-frying and sautéing. On the other hand, coconut oil has a distinct tropical taste and is solid at room temperature, making it suitable for baking and adding richness to dishes like curries or smoothies. So, if you’re making a stir-fry and want a nutty flavor, you can swap cashew oil for coconut oil. Similarly, if you’re baking and prefer a tropical twist, you can try coconut oil instead of cashew oil.
Nutrition: Cashew oil vs coconut oil
Cashew oil contains a higher percentage of monounsaturated fats, which are considered heart-healthy. It’s also a good source of vitamin E, an antioxidant that supports skin health.
On the other hand, coconut oil is rich in saturated fats, which, when consumed in moderation, can provide a quick source of energy. It also contains lauric acid, a medium-chain fatty acid believed to have antimicrobial properties. Remember, balance is key when incorporating any oil into your diet!
Per tablespoon (15mL) | Cashew oil | Coconut oil, Virgin/Unrefined | Coconut oil, Refined |
Calories | 130 | 120 | 120 |
Polyunsaturated | 3 g | 0 g | 1 g |
Monounsaturated | 10 g | 1 g | 1 g |
Saturated | 2 g | 13 g | 12 g |
Trans | 0 g | 0 g | 0 g |
Total Fat | 15 g | 14 g | 14 g |
Cholesterol | 0 | 0 | 0 |
The primary fat source is bolded.
How to store cashew oil and coconut oil
Cashew oil and coconut oil should be kept in a cool, dark place, away from direct sunlight. Coconut oil doesn’t need to be refrigerated and has a longer shelf life due to its saturated fat content, whereas cashew oil is more delicate and should be stored in the fridge and used within a few months to ensure optimal flavor and quality.
Cashew oil vs coconut oil: Which is better
Both oils have their benefits and can be used to elevate a wide range of dishes. However, if I had to choose one, I would lean towards coconut oil. Its versatility, nutritional benefits, and unique tropical flavor make it a winner in my kitchen. That being said, cashew oil certainly has its place, especially when it comes to dressings, marinades, and moderate-heat cooking.
FAQs
Cashew oil can be a healthy addition to your diet in moderation due to its high levels of monounsaturated and polyunsaturated fatty acids, vitamin E, and antioxidants. However, it should be consumed in moderation as it is high in calories and may not be suitable for people with nut allergies.
Coconut oil is not necessarily the healthiest oil as it is high in saturated fats, which should be consumed in moderation. While it does have some potential health benefits, overall dietary balance and moderation are important for optimal health.
Peanut oil is generally considered healthier as it has a higher content of monounsaturated fats and a more favorable fatty acid profile. However, moderation and overall dietary balance are key!
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