evidence: Coconut oil is a tropical oil made from fresh or dried coconut meat. Virgin coconut oil is cold-pressed, which maintains its coconutty taste. Refined coconut oil is stripped of the telltale tropical smell or flavor. [...] Is coconut oil good for you, or is coconut oil bad for you? Here's what the science says [...] You can certainly eat coconut oil, but be mindful of the amount you’re using. "Unlike industrial-made trans fats, which have no safe level of consumption, coconut oil can be incorporated in moderation," adds Syn. She suggests abiding by the AHA’s recommendation of limiting saturated fat to 5 to 6 percent of daily total calories, which is about 13 grams. One tablespoon of coconut oil has 11 grams.