Hemp oil and coconut oil are not your typical, boring cooking oils! Both have gained popularity for their distinctive flavors and potential health benefits, but which one is better?
To answer this question, we’ll take a closer look at the composition, benefits, and drawbacks of each, explore their culinary uses, and more!
Comparing hemp oil vs coconut oil
|Hemp oil/hemp seed oil||Coconut oil, Virgin/Unrefined||Coconut oil, Refined|
|Solid or Liquid?||Liquid||Semi solid||Semi solid|
|Smoke Point (Fahrenheit)||330 degrees||350 degrees||400 degrees|
|Good for Cooking…||Raw, low heat||Raw, low heat, moderate heat||Raw, low heat, moderate heat|
|Allergens||Hemp seed, cannabis||Coconut, tree nut||Coconut, tree nut|
Differences between hemp oil and coconut oil
Hemp oil is extracted from the seeds of the hemp plant, typically using solvents like ethanol or CO2 to separate the oil from the hemp plant, resulting in a potent and rich oil with a distinct herbal flavor profile. Hemp oil has little to no CBD (the chemical in marijuana).
Coconut oil extraction generally involves pressing the white flesh of mature coconuts, resulting in a versatile and subtle coconut flavored oil that is widely used in cooking and baking. Hemp oil has a lower smoking point than coconut oil, making it more suitable for low-heat cooking and dressings.
Virgin/unrefined vs refined coconut oil
Unrefined (virgin) coconut oil is made by cold-pressing the coconut meat, resulting in a pure, unrefined oil that retains its natural flavor and aroma. Refined coconut oil undergoes a process of bleaching and deodorizing to remove impurities and create a more neutral flavor and scent.
While both types of coconut oil have similar health benefits, unrefined coconut oil is less processed and has a higher nutrient content. But refined coconut oil may be a better option for high-heat cooking due to its higher smoke point.
Baking and cooking with hemp oil vs coconut oil
Much like flaxseed oil, you don’t want to heat hemp oil, as it is very sensitive and will oxidize. It’s best used as a finishing oil for soups or added to salad dressings, marinades, and drizzles for dishes like roasted vegetables.
It has a grassy and nutty flavor which can be pretty intense, so if your recipe calls for a lot of oil, I recommend mixing it with another, more neutral oil, like olive oil.
Can hemp oil and coconut oil be substituted for each other?
Hemp oil and coconut oil can have some similarities, but they’re not exactly interchangeable. A big part of this is that hemp oil is best used raw, whereas coconut oil can be used raw or heated.
So, coconut oil can replace hemp oil in most cases, like in granola or adding it to smoothies for its nutritional benefits. But hemp oil can’t replace coconut oil in high-heat cooking applications or in large quantities because of its strong, earthy flavor.
So, depending on what you’re cooking or the flavor profile you’re aiming for, choose accordingly!
Nutrition: Hemp oil vs coconut oil
Hemp oil is rich in omega-3 and omega-6 fatty acids, which are essential for brain function and heart health. It also contains gamma-linolenic acid (GLA), which has anti-inflammatory properties.
On the other hand, coconut oil is high in saturated fat, which has raised concerns in the past. However, recent studies have shown that the type of saturated fat in coconut oil, called medium-chain triglycerides (MCTs), can be metabolized differently by the body and may offer certain health benefits, such as improved brain function and weight management. Ultimately, moderation is key when incorporating both oils into your diet.
|Per tablespoon (15mL)||Hemp oil/hemp seed oil||Coconut oil, Virgin/Unrefined||Coconut oil, Refined|
|Polyunsaturated||11 g||0 g||1 g|
|Monounsaturated||2 g||1 g||1 g|
|Saturated||1 g||13 g||12 g|
|Trans||0 g||0 g||0 g|
|Total Fat||14 g||14 g||14 g|
The primary fat source is bolded.
How to store hemp oil and coconut oil
Hemp oil is very sensitive to heat and oxidation, so be sure to keep it in the fridge. Cold storage helps to preserve its delicate flavors and maintain its nutritional properties.
Coconut oil is much more stable and can be stored at room temperature. However, it’s best to keep it in a cool, dry place away from direct sunlight. The shelf life of hemp oil is around 1-2 years, whereas coconut oil lasts a good 2 years or more.
Hemp oil vs coconut oil: The ultimate verdict
In my opinion, coconut oil is the best pick between the two oils. While hemp oil has its nutritional benefits, coconut oil’s higher smoke point and versatility make it the better choice overall. I love using it for everything from frying eggs to baking desserts. Plus, its tropical flavor adds a delicious twist to any dish. So if you’re looking for an oil that can do it all, coconut oil is definitely the way to go!
Yes, you can use hemp seed oil as a substitute for coconut oil in certain recipes, especially in those that don’t require high heat cooking. However, keep in mind that hemp seed oil has a distinct nutty flavor, so it may alter the taste of your dish.
It depends on your skin type and what you’re looking for! Hemp seed oil has a lower comedogenic rating than coconut oil, which means it’s less likely to clog your pores, but coconut oil can be more moisturizing. So, it’s worth trying out both and seeing which one works better for you!
Well, one downside of hemp oil is that it has a relatively short shelf life compared to other oils, so it can go rancid more quickly if not stored properly. Additionally, some people may be allergic to hemp or its derivatives, so it’s always good to do a patch test before using it extensively.