Some days olive oil is healthier and other days coconut oil wins the title.

Oh, and how can we forget the ghee. Since the keto diet became popular, desi ghee has become a strong contender as well.

Nonetheless, with so many cooking oil fashions around us, it’s hard to keep up. They all claim to be “healthy” for your body. But what does that mean?

Do they have fewer calories?

Are they more nutrient dense?

Do they help with specific health conditions?

The true definition of what is healthy changes from person to person. However, today we are going to compare them, keeping in mind all the different aspects of our health.

Without further ado, let’s get started!

1. How many calories do they have?

The percentage of fat in your body is an important health factor for all of us. However, this is even more important if you have a specific goal in mind. Whether it’s gaining weight or losing weight, counting your calories can help you reach that goal faster.

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That being said, cooking oils can be a game-changer for your calorie deficit.

All three oils have the same number of calories. One tablespoon of coconut oil has 117 calories, one tablespoon of olive oil about 119 calories, and one tablespoon of ghee about 120 calories.

Therefore, it is safe to say that while the difference is not major, coconut oil is the one with the fewest calories.

2. Which is the most nutritious?

Besides macronutrients, you should also consider how much micronutrients they may contain.

Olive oil is not only high in saturated and monounsaturated fat, but also vitamin E and K. Coconut oil is high in saturated fat and also contains small amounts of vitamin E, K and calcium. . However, these are present in very small amounts compared to olive oil.

Finally, ghee also contains a similar amount of saturated and monounsaturated fat, but contains 13% of your DV for vitamin A, which is absent in olive and coconut oil. Small amounts of vitamin K and E are also found in ghee.

Technically, ghee contains more vitamins, followed by olive oil and then coconut oil. However, due to the high caloric value, we cannot really rely on these oils for our daily needs.

The difference is negligible. Getting your vitamins and minerals from fruits and vegetables or from supplements is a much healthier option.

3. Which one is best for your heart?

Choosing the right cooking oil is essential primarily for your heart health. Oils are rich sources of fat, which have a direct impact on your cholesterol levels as well as overall heart health.

A recent study found that olive reduced the risk of heart disease by 5%, but it did not particularly reduce the risk of heart attack. The reduced risk of heart disease is linked to the high amounts of monounsaturated fat present.

Strictly in terms of heart health, olive oil clearly wins, followed by ghee and then coconut oil.

Risk factors

The risk factor for all of these oils is that they are high in saturated and monounsaturated fat. However, as long as you balance the amounts with the rest of your diet, you have nothing to worry about. Overall, olive oil has the fewest risk factors, due to its low saturated fat content.

Final verdict: which is the healthiest oil?

Clearly, olive oil is winning this battle.

All three oils have their own health benefits. However, olive oil presents the least risk and is the safest choice for a regular diet.

You can use olive oil for dressing, cooking vegetables and even for baking. The only exception is deep frying because it has a low smoke point. Other than that, olive oil is versatile, healthy, and even has a delicious flavor.

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