Refined vs. Unrefined Coconut Oil: Similarities, Differences & When To Use Each

Unrefined coconut oil, also called virgin coconut oil, is the purest version of coconut oil you can get.

In the dry method, Chaudry adds, fresh coconut is heated, then a machine presses the coconut oil from the flesh. In the wet method, coconut oil is pressed out with the milk and then the two are separated.

You may also see unrefined coconut oil labeled as cold-pressed. This means the coconut oil was extracted from coconut milk without any heat. To do so, the outer husk of a matured coconut, which can yield more oil2 than young coconuts, is removed and then pressed to slowly pull out the oil. 

Aside from having a better nutritional profile, this method helps reduce production costs and takes less energy, which makes it more environmentally friendly. The downside for producers is that cold-pressing creates lower yield than other methods of extraction. That's why this type of oil is often more expensive than refined or expeller-pressed varieties.

Unrefined coconut oil is rich in vitamin E, vitamin K, and a specific type of saturated fat called medium-chain triglycerides, or MCTs. More specifically, it's loaded with an MCT called lauric acid, which makes up about 48 to 53% of its fatty acid content1.

Lauric acid is a good, quick energy source that our body can use and is easier to digest, according to Chaudry. Lauric acid is also antimicrobial, antifungal, and anti-inflammatory3. In addition, coconut oil provides a natural source of caprylic acid4, which also provides antimicrobial properties5.

There is debate on whether or not coconut oil can be good for heart health. In one study6, researchers compared the effect of butter, olive oil, and coconut oil on cholesterol levels. They found that, despite its higher saturated fat content, coconut oil didn't raise LDL cholesterol levels. It also increased HDL, or "good cholesterol" levels, even more so than olive oil.

If you can find it, Cording recommends opting for organic, extra-virgin unrefined coconut oil. While it used to be a bit difficult to track down, there are lots of brands available at most major retailers now. (See a few options below.)

When storing unrefined coconut oil, you want to make sure to keep it in a cool, dark, dry place (not next to the stove!) so it stays fresh. "Light can impact oil quality and cause oils to go rancid more quickly," says Cording.

Refined coconut oil goes through more processing than its unrefined counterpart. "It's similar to dry extraction, but it goes through some additional processing. There are different degumming agents used to remove some of the thickness of unrefined coconut oil. When it's done, it tends to have no odor or coconut flavor," says Cording.

When buying refined coconut oil, the same tips apply (looking for a glass container, for instance), but Chaudry says it is especially important to choose an organic version here.

Either type can be used for cooking. However, unrefined oil will deliver more health benefits, while refined coconut oil has a higher smoke point—there's about a 100-degree difference. If you're doing any high-heat cooking, like sautéing or stir-frying, you might want to use refined over unrefined (or use avocado oil, which has a higher smoke point than both), says Cording.

Adding coconut oil to coffee is one of the most popular (and delicious!) uses. Take advantage of the antioxidant benefits of unrefined coconut oil by blending it up with your favorite cold brew, or stir the unrefined version into hot coffee for a more subtle coconut taste.

Healthy fats are a key element of the Mediterranean diet. Again, refined vs. unrefined doesn't matter as much as switching up your fat sources. Make sure you're getting plenty of monounsaturated fats, too.

When it comes to skin health, any coconut oil can be super creamy and hydrating, but it may be better to go with an unrefined version. "Coconut oil is rich in vitamin E, which has been linked to protecting the skin barrier from premature aging and sun damage," says Chaudry. "Using heat to process [a refined oil] can affect some of its nutrients (like vitamin E). On the other hand, if you're using cold-pressed oils, a lot of the nutrients are retained and make their way into your skin8."

It also has an emollient effect that may be helpful to those with skin conditions, like atopic dermatitis9.

As for whether it clogs pores: That depends on the individual, according to Cording. "Our gut microbiomes dictate a lot of what happens with our skin health. One person might react one way, while another reacts completely differently," she says. 

Another tip to keep in mind. "If you're going to be wearing anything where oil stains are a possibility, wait until [the oil] seeps in" before getting dressed, says Cording.

Cording recommends using unrefined coconut oil for your hair care, too, since the higher nutrient content can help nourish your strands. But she does mention that because it's solid at room temperature, it can impact your hair texture. Try a little at a time to see how it feels, and then go from there.

Some studies10 show that oil pulling with coconut oil can have a beneficial effect on dental health and hygiene when combined with other preventive measures like regular brushing and flossing. However, more research is needed to make conclusive statements here. "Oil pulling is believed to have a saponification benefit (cleaning, reducing plaque). When you're swishing with coconut oil, it can trap bacteria and plaque," says Chaudry. 

There hasn't been an abundance of research on coconut oil and sexual health, but there are a handful of studies that show that coconut oil can be effectively used in place of commercial vaginal lubricants. One thing to note is that coconut oil doesn't directly kill off E. coli11 (one of the main contributors to urinary tract infections) as much as commercial lubricants, but it maintains Lactobacillus crispatus better. This preservation contributes to a balanced vaginal ecosystem that may reduce the risk of UTIs.

Functional medicine gynecologist Wendie Trubow, M.D., recommends using unrefined coconut oil in the bedroom, previously telling mbg that "the less messed with, the better."

Unrefined and refined coconut oils both have their place, but unrefined has an edge when it comes to nutritional profile—it's higher in antioxidants and polyphenols, compounds that give the oil many of its health benefits. It's also free of additives that may be used during the refining process.