If you’ve spent any time cooking with coconut oil, chances are good you’ve heard of or come across coconut manna. Coconut manna is usually presented as an alternative to coconut oil – so what is it, what are the differences in coconut manna vs coconut oil, and when should you use each?
First off, let’s define some terms. Coconut manna is another name for coconut butter, which contains pureed and dried coconut meat ground up into paste. Meanwhile, coconut oil is made by pressing or heating coconut meat to extract the oil. So coconut oil and coconut manna are both made from the same underlying ingredient – coconut – but they’re processed and created differently.
So, what else should you know about coconut manna vs coconut oil? Let’s take a closer look!
Comparing coconut manna vs coconut oil
Coconut manna, also called coconut butter, can actually easily be made at home. All you need is shredded coconut, which, with a high-powered blender, can be made into butter. Coconut oil is a little more complicated as it requires heat or friction for the extraction process. (Here’s a simple recipe for making coconut oil.) Because of these differences, coconut manna and coconut oil cook and taste differently.
The nutritional content between these two also varies, with coconut oil having a higher caloric content and more fat.
Coconut manna vs coconut oil nutrition
When it comes to coconut manna vs coconut oil, coconut manna has about 15 fewer calories per tablespoon due to its lower fat content, which is primarily saturated fat. Another important thing to note here is that coconut manna, or coconut butter, also has carbohydrates whereas coconut oil doesn’t. This further means that coconut manna has a bit of fiber, something which coconut oil doesn’t contain at all.
At the same time, both of these entities are vegan, keto friendly, and gluten-free, making them great go-tos for these kinds of recipes.
| Per 1 tablespoon | Coconut Manna | Coconut Oil |
| Calories | 105 calories | 120 calories |
| Total Fat | 10.5 grams | 13 grams |
| Carbohydrates | 4 grams | 0 grams |
| Protein | 1 gram | 0 grams |
| Vegan? | Yes | Yes |
| Keto friendly? | Yes | Yes |
| Allergens? | Coconut and tree nut allergies | Coconut and tree nut allergies |
| Gluten free? | Yes | Yes |
From USDA
The key differences between coconut manna vs coconut oil
The biggest (and most obvious) difference between coconut manna and coconut oil is that coconut oil is solid at room temperature, whereas coconut manna is more of a paste. Of course, when you heat either, they can become more liquidy. However, both of these also have differing ingredients, taste, and cooking uses. So, what should you know?
Ingredients in coconut manna vs coconut oil
As previously mentioned, coconut oil is made by pressing or heating the meat of the coconut to produce oil. Coconut butter, on the other hand, is made by grinding and pureeing coconut meat so that it becomes a spread or paste. While both use coconut meat to create the end product, they also both have very different processes to do so!
I’ve talked a fair amount about the process of making coconut manna and coconut oil, but the fact of the matter is that no one can home-make all of their ingredients. Store-bought coconut manna or coconut oil can be a great option if you buy organic, but be sure to check the label to ensure it contains only one ingredient (coconut), no additives or preservatives, and that the container is safe (no BPA lining for cans).
If that sounds like a lot to remember, we’ve done all the hard work of identifying the best coconut oil and best coconut butter brands you can buy.
Comparing how coconut manna and coconut oil taste
Coconut oil, generally, has a mild coconut flavor. In contrast, coconut butter, largely due to its coconut meat contents, has a stronger coconut taste and flavor. In fact, I’ve found that when cooking with coconut butter that the odor itself is much stronger than oil as well. That’s something to keep in mind depending on the dish you’re making.
Cooking with coconut manna vs coconut oil
Coconut oil can be used primarily in place of almost any other cooking oil. It’s best to use refined coconut oil if you plan on cooking at a higher temperature due to its higher smoke point. Refined coconut oil is great for frying or sauteeing, such as for veggie and meat stir-fries. And just as a signal for how good of a replacement coconut oil can be for, say, olive oil — you can even make coconut oil mayonnaise.
Coconut manna can be used as butter and spread on almost anything like you would with butter. Try it on your morning bagel, or simply add it to a smoothie, yogurt, coffee, or oatmeal. Coconut manna can also be great for baking and making desserts, like cookies, fudge, and more.
Storing coconut manna and coconut oil
Both coconut manna and coconut oil will keep just fine for months (and in coconut oil’s case, about two years, depending on the conditions) in a cool, dark place like your pantry. You don’t need to refrigerate either of them.
(Of course, you CAN freeze coconut oil if you prefer – it may extend the life a little.)
Frequently Asked Questions
Coconut manna, also called coconut butter, is made from dried coconut which is pureed to remove the water.
Coconut manna can be used in a variety of ways, including in rice, smoothies, and smoothies, and even as a replacement for milk, cream, butter, or yogurt in many recipes. In fact, coconut manna is a great substitute for regular butter.
Coconut manna doesn’t need to be refrigerated. It will typically last for a few months in your pantry, meaning there are no worries if you accidentally leave it out.
Coconut manna is coconut butter, which means its made by grinding up coconut meat and removing the water to form a paste. Coconut oil, on the other hand, is made via friction or heat to extract the oil from the coconut meat.
