There are a plethora of options when it comes to selecting the right fat for your recipe. Two popular options that have sparked debate are margarine and coconut oil.
Margarine has been a staple in households for decades, while coconut oil has gained popularity in recent years due to its potential health benefits.
With both options claiming to be the healthier and more versatile choice, let’s settle this debate by comparing them side-by-side to come to the ultimate decision.
Comparing margarine vs coconut oil
| Margarine (hard stick) | Margarine (soft) | Coconut oil, Virgin/Unrefined | Coconut oil, Refined | |
| Solid or Liquid? | Solid | Solid | Semi solid | Semi solid |
| Smoke Point (Fahrenheit) | 410-430 degrees | 410-430 degrees | 350 degrees | 400 degrees |
| Primary Fat | Monounsaturated | Monounsaturated | Saturated | Saturated |
| Taste | Buttery | Buttery | Coconutty | Neutral |
| Good for Cooking… | Raw, low heat, moderate heat | Raw, low heat, moderate heat | Raw, low heat, moderate heat | Raw, low heat, moderate heat |
| Allergens | Soy, corn, etc | Soy, corn, etc | Coconut, tree nut | Coconut, tree nut |
| Gluten-free? | Yes | Yes | Yes | Yes |
| Keto? | Yes | Yes | Yes | Yes |
| Paleo? | No | No | Yes | No |
| Vegan? | Yes | Yes | Yes | Yes |
Differences between margarine and coconut oil
Margarine is usually made from a blend of vegetable oils, while coconut oil is derived purely from coconuts. The extraction methods for margarine typically involve chemical processing, while coconut oil is typically extracted using either heat or a cold-press method.
Coconut oil can be solid or liquid depending on the room temperature. Margarine has a higher melting point than coconut oil and comes in either a hard stick (for baking) or a soft spread (for spreading on toast or cooking). The soft spreadable kind is higher in unsaturated fats, whereas the sticks are higher in saturated fats.
Virgin/unrefined vs refined coconut oil
When it comes to coconut oil, there are two main types: virgin/unrefined and refined.
Virgin coconut oil is extracted from fresh coconuts using a cold-press method, while refined coconut oil undergoes a process that involves bleaching and deodorizing the oil. This process removes any impurities and gives the oil a higher smoke point, but it can also remove some of the beneficial nutrients found in virgin coconut oil.
So, if you’re looking for a more natural option with potential health benefits, go for virgin coconut oil. But if you’re looking for a higher smoke point and neutral flavor, refined coconut oil may be a better option for you.
Baking and cooking with margarine vs coconut oil
Margarine has a higher smoke point than coconut oil (unrefined and refined), making it a better option for high-heat cooking techniques like frying. Coconut oil is better suited for lower-heat cooking techniques like sautéing and baking.
Margarine is a common substitute for butter and can be used in a variety of baked goods, such as cookies, cakes, and bread. It can also be used for sautéing vegetables and frying eggs.
I find coconut oil’s distinct flavor works well in stir-fries, curries, and baked goods like coconut macaroons. It can also be used as a substitute for butter or margarine in vegan or dairy-free recipes.
Can margarine and coconut oil be substituted for each other?
In my experience, margarine and coconut oil can be substituted for each other in some recipes, but not all. If a recipe calls for a neutral-tasting fat, like in baking or sautéing, margarine can be a good substitute for coconut oil. However, if a recipe specifically calls for coconut oil for its flavor, or if you’re using it in a no-bake recipe like a raw dessert, margarine may not work as well.
In general, vegan butter or regular butter are the best substitutes for margarine.
Nutrition: Margarine vs coconut oil
Margarine is lower in saturated fat than coconut oil, but it may contain trans fats due to the hydrogenation process.
Coconut oil, on the other hand, is higher in calories and saturated fat but doesn’t contain trans fats. Coconut oil also contains medium-chain triglycerides, which some studies suggest may have health benefits.
Overall, olive, avocado and coconut oil are healthier choices than most margarines which are heavily processed. But as with any food, moderation is key, and it’s always a good idea to talk to your healthcare provider to determine what’s best for your individual health needs.
| Per tablespoon (15mL) | Margarine (hard stick) | Margarine (soft) | Coconut oil, Virgin/Unrefined | Coconut oil, Refined |
| Calories | 100 | 102 | 120 | 120 |
| Polyunsaturated | 3.4 g | 3.0 g | 0 g | 1 g |
| Monounsaturated | 5.5 g | 6.3 g | 1 g | 1 g |
| Saturated | 2.1 g | 1.6 g | 13 g | 12 g |
| Trans | 0 g | 0 g | 0 g | 0 g |
| Total Fat | 11.3 g | 11.2 g | 14 g | 14 g |
| Cholesterol | 0 | 0 | 0 | 0 |
The primary fat source is bolded.
How to store margarine and coconut oil
Both should be kept in a cool, dry place away from direct sunlight.
Margarine will keep in the refrigerator for 2-3 months or more than that if it’s sealed.
Coconut oil can be stored at room temperature or in the refrigerator, depending on its consistency. If you store coconut oil in the refrigerator and it solidifies, simply place the jar in warm water to liquefy it again. When stored properly, coconut oil can last for up to 2 years!
Margarine vs coconut oil: The ultimate verdict
In my personal opinion, coconut oil comes out on top (here are our top picks). While margarine is a good option for those looking for a lower saturated fat content, coconut oil contains MCTs and no trans fats. Plus, it’s a natural, way less processed oil that you can even make yourself at home!
I love the unique flavor that coconut oil adds to dishes, particularly in baking and curries. Plus, it can be used as a healthy replacement for margarine or butter in most recipes!
Next, what about butter vs coconut oil? Or margarine vs butter?
FAQs
There is no simple answer as it depends on your individual health needs and dietary preferences. While coconut oil is considered to have some potential health benefits, it is still high in saturated fat. Margarine can be a better option if you’re looking for a lower-fat alternative, but it’s important to choose a brand that is trans-fat-free and made with healthy oils.
In most cases, you can use coconut oil as a substitute for margarine, but keep in mind that it may affect the flavor and texture of your recipe. Coconut oil has a distinct flavor and can make your baked goods taste slightly coconutty.
It depends on the type and quality of the margarine or oil. Generally, it’s better to choose a margarine made from plant-based oils that are high in unsaturated fats, such as olive oil, or use healthier oils such as olive or avocado oil in moderation.
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