Honey and Coconut Oil: Kitchen Uses, Skin Care and Saturated Fat
Honey and coconut oil became a popular duo during the coconut oil boom, appearing in granola, energy balls, hair masks and lip scrubs. Both are natural, both feel indulgent, and they combine easily. But coconut oil's reputation as a health food has been challenged by heart experts because it is very high in saturated fat. This article covers what research says about coconut oil, how honey and coconut oil work in the kitchen and in skin care, and sensible ways to use them. For a heart-friendlier oil, see honey and olive oil.
For general education only, not medical advice. Our honey is a food and is not intended to diagnose, treat, cure or prevent any disease.
Coconut oil and saturated fat
Coconut oil is mostly saturated fat, more than butter. In 2017, the American Heart Association published an advisory on dietary fats that recommended replacing saturated fats with unsaturated fats and advised against coconut oil because it raises LDL cholesterol. Harvard's Nutrition Source also explains why coconut oil is best used sparingly.
Claims about medium-chain triglycerides (MCTs) in coconut oil often rely on studies of special MCT oils, which differ from regular coconut oil.
Where honey and coconut oil shine in cooking
Coconut oil is solid at cool room temperature and melts around 76°F. Mixed with honey, it helps bind granola, energy bites and no-bake bars. Its mild coconut flavor suits tropical dishes.
| Use | How |
|---|---|
| Granola | Toss oats with melted coconut oil and honey, bake until golden |
| Energy bites | Oats, nut butter, honey, a little coconut oil |
| Roasted sweet potatoes | Coconut oil, honey and a pinch of chili |
| Popcorn | Drizzle melted coconut oil and honey, then salt |
Honey coconut granola
Mix three cups of oats, one cup of nuts and half a cup of coconut flakes. Warm three tablespoons of coconut oil with a third of a cup of honey and pour over. Bake at 325°F for 20 to 25 minutes, stirring halfway. Let it cool to crisp.
For a heart-friendlier version, swap half the coconut oil for olive or canola oil.
Honey and coconut oil for lips
A little coconut oil mixed with honey makes a soft lip treatment. Apply a thin layer, leave a few minutes, then wipe off. Our article on honey for lips has more ideas.
Honey and coconut oil hair mask
Mix two tablespoons of melted coconut oil with one tablespoon of honey. Apply to damp hair lengths, cover for 20 to 30 minutes, then shampoo well. Coconut oil may help reduce protein loss in hair, and honey attracts moisture.
Rinse thoroughly. Our article on honey for hair covers more.
Skin care cautions
Coconut oil can clog pores, so people prone to acne should avoid it on the face. Honey is a humectant that attracts moisture, as a review of honey in dermatology describes. Patch test any mixture first.
- Avoid coconut oil on acne-prone facial skin
- Patch test on the inner arm
- Use on body, hands, lips or hair ends
- Stop if irritation occurs
Oil pulling claims
Some people swish coconut oil in the mouth, called oil pulling, sometimes with honey. Dental groups do not recommend oil pulling as a replacement for brushing and flossing. Honey adds sugar, which is not ideal for teeth.
Coconut oil and weight claims
Coconut oil is often marketed for weight loss. It has about 120 calories per tablespoon, like other oils, and evidence does not support it as a weight loss food. Honey adds more calories, so energy bites and granola are best kept as occasional snacks.
How much coconut oil is reasonable
The AHA suggests keeping saturated fat to about 6 percent of daily calories, roughly 13 grams on a 2,000-calorie diet. One tablespoon of coconut oil has about 12 grams. Using it occasionally is fine; daily large amounts are not recommended.
Choosing coconut oil
Virgin coconut oil tastes and smells of coconut. Refined coconut oil is neutral and has a higher smoke point. Both have similar fat profiles.
Choosing honey
Mild honeys pair best with coconut's delicate flavor. Orange blossom adds a tropical, citrusy note. Wildflower works in granola. Buckwheat may overpower coconut.
Safety notes
Never give honey to babies under 12 months, including in homemade skin products that babies could lick. People with tree nut allergies can usually eat coconut, but check with an allergist if unsure.
The takeaway
Honey and coconut oil are a tasty pair for occasional treats and DIY care. Treat coconut oil as a flavor fat, not a health food, and choose unsaturated oils for everyday cooking.
Honey and coconut oil energy bites
Stir together one cup of oats, half a cup of nut butter, a third of a cup of honey, two tablespoons of melted coconut oil and a handful of dark chocolate chips. Chill for 20 minutes, then roll into small balls. Coconut oil firms up in the fridge, helping the bites hold their shape.
Keep them refrigerated and treat them as a snack rather than a meal, since they are rich in calories.
Honey for your granola
Al Safa's raw honeys are never heated above hive temperature until you bake with them. Pick one for your next batch of granola in our shop.
Sources
Outside health sources we used for this article. They open in a new tab.
- Coconut Oil (The Nutrition Source) · Harvard T.H. Chan School of Public Health
- Honey in dermatology and skin care: a review · PubMed
- How much sugar is too much? · American Heart Association
Frequently asked questions
- Is honey and coconut oil healthy?
- Coconut oil is high in saturated fat. Enjoy it occasionally rather than as a health food.
- Can I use honey and coconut oil on my face?
- Coconut oil may clog pores. Avoid it if you are acne-prone, and patch test.
- How do I make honey coconut granola?
- Toss oats and nuts with melted coconut oil and honey, then bake at 325°F.
- Is coconut oil good for hair?
- It may reduce protein loss in hair. Combined with honey, it can soften dry ends.
- Does coconut oil help weight loss?
- Evidence does not support coconut oil for weight loss.
- What does the AHA say about coconut oil?
- It advises limiting coconut oil because it raises LDL cholesterol.
- Which honey pairs with coconut?
- Mild or citrusy honeys like orange blossom.
Al Safa Honey is a food producer, not a medical provider. Nothing here is medical advice, and these statements have not been evaluated by the Food and Drug Administration. Talk to your doctor about any health concern. Never give honey of any kind to a baby under 12 months old.