Coconut oil and almond oil are both plant-based oils, making them both great options for cooking in the kitchen. In fact, many people opt to use these two oils for both cooking and personal care. Yet, when it comes to whether or not one is “better” than the other, it might all come down to your specific diet, taste preferences, or use.
So, what should you know? How do these oils stack up against one another? Let’s dive in!
Coconut Oil vs Almond Oil Nutrition
At first glance, coconut and almond oil have similar caloric, fat, carb, and protein content. They also have similar vitamin E content, which is why many people use these oils for skin and hair care. Both further are jam-packed with antioxidants. However, when we dig a bit deeper, there are subtle differences.
Both contain monounsaturated fats, with almond oil actually having much more of this type of fat than coconut oil. Coconut oil, on the other hand, contains more saturated fat than unsaturated fat. This is why coconut oil is often more solid than almond oil at room temperature.
| Per one tablespoon serving | Coconut Oil | Almond Oil |
| Calories | 117 calories | 120 calories |
| Total Fat | 14 grams | 14 grams |
| Carbohydrates | 0 grams | 0 grams |
| Protein | 0 grams | 0 grams |
| Vegan? | Yes | Yes |
| Keto friendly? | Yes | Yes |
| Allergens? | Coconut allergies | Nut allergies |
| Gluten free? | Yes | Yes |
From USDA
The Key Differences Between Coconut Oil and Almond Oil
Coconut oil is extracted from the coconut flesh via the use of pressure and heat or just pressure at a room-controlled temperature, which helps retain the majority of nutrients. Almond oil is actually made using similar processes, with unrefined almond oil using no heat or chemicals, which, again, helps retain more nutrients when compared to using heat.
The key difference between coconut oil and almond oil is their slightly different tastes and the differences in the type of fat they contain. As previously mentioned, almond oil primarily contains monounsaturated fats, while coconut oil contains saturated fats.
Ingredients in Coconut Oil vs Almond Oil
Coconut oil is made with the meaty flesh of the coconut. Almond oil is made from almonds, the seed of the almond tree. As mentioned above, pressure and heat may be used to create the oil from coconut or almonds. In general, I’d recommend being skeptical of lots of additional chemicals and additives in your oils. In fact, our #1 coconut oil has just one ingredient: Coconuts.
Comparing How Coconut Oil vs Almond Oil Taste
Almonds add a mild nutty flavor to dishes, making it a wonderful addition to baked goods, salads, veggies, and soups. Meanwhile, coconut oil adds a more sweet and nutty flavor, which is why it’s often used in sauteed dishes or baked treats. In fact, depending on the type of oil you choose, almond and coconut oil may have similar tastes. The more refined these oils are, the blander they may taste.
Cooking With Coconut Oil vs Almond Oil
Refined almond or coconut oil (the more processed variety) is best used for high heat due to its higher smoking point than unrefined or virgin options. However, if you’re looking to replace butter or ghee with an oil, coconut oil is usually best due to its consistency and flavor. If you decide to use almond oil, it’s recommended to 2:1 ratio of almond oil to vegetable oil. Almond oil’s smoke point is 450 degrees Fahrenheit, while coconut oil’s is between 350 (unrefined) and 400 (refined) degrees.
Frequently Asked Questions (FAQs)
This comes down to your definition of “better.” Everyone is different, and your diet may vary compared to the next person. Meanwhile, the definition of “better” for cooking or baking comes down to your personal taste preferences (or even what you have in the cupboard!).
This depends on your definition of healthy. For many, coconut oil offers a healthy alternative to other options. However, this may depend on the fat content (and type of fat) in your diet. It’s best to talk to a nutritionist or dietitian regarding your personal dietary needs.
Yes, you can definitely cook with almond oil! Refined almond oil is best for cooking due to its high smoke point than refined or virgin options. Unrefined almond oil can be a great option for salad dressing or other non-heat recipes.
This depends. Some disadvantages of almond oil include that it isn’t good to use for individuals with almond or tree nut allergies. With the over-consumption of any one thing, having too much almond oil may lead to weight gain (Although, not necessarily! This depends on what else is in your diet). The disadvantages of almond oil are truly up to the individual to determine based on their body, health, and lifestyle choices.
Leave a Comment