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It's good by the spoonful, for frying, to massage your scalp, or as a moisturizer. In several places it's even been used as a form of suntan lotion. Coconut oil is primarily saturated (over 90%), with the bulk of it coming from lauric acid, a medium chain saturated fatty acid; it's incredibly heat-stable. Use it for stir-frying and sautéing, or drop a spoonful in your coffee. Makes a good base for an energy bar. A tablespoon gets you 14 grams of fat, 12 of them saturated. Refined coconut oil starts with copra, or dried coconut meat, that gets bleached for sanitation purposes and deodorized to neutralize taste and smell. Some companies use chemicals to extract more oil and elongate shelf-life, while others use all natural processes (like clay bleaching and steaming) and physical means of extraction to achieve similar results, so read labels carefully. Virgin oil (also labelled as "pure" or "unrefined") starts with raw coconut meat instead of copra, which then gets quickly dried before expelling the oil or pressed to make coconut milk, which gets separated and strained to extract the oil-no bleaching or deodorizing necessary. Refined coconut oil will have a higher smoke point (about 400° F) and a more neutral taste. Virgin oil will have a medium smoke point (about 280° F) and a richer coconut flavor. There is no difference between "Extra Virgin Coconut Oil" and "Virgin Coconut Oil"-it's just a marketing trick. And as far as labels that say "cold-pressed," "expeller-pressed," and "centrifuged," these terms simply refer to methods of extraction.