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Coconut oil is the fat from coconut flesh. Virgin oil tastes of coconut, refined is neutral – good for frying, baking and curries. It's 80–90 % saturated fat.
Per 100 g, coconut oil provides around 892 kcal and is almost entirely fat. What stands out is the very high share of saturated fatty acids, mainly lauric acid. It counts as one of the medium-chain fatty acids (MCTs), which are studied in connection with how the body uses energy; there are also smaller amounts of caprylic and capric acid. Coconut oil contains hardly any relevant amounts of vitamins, minerals or fibre. In practice, that means: use it as a cooking fat where it suits the dish, not as a source of nutrients.
Depending on processing, coconut oil ranges from distinctly coconutty to almost neutral. Virgin coconut oil has a warm, slightly sweet note that goes well with curry, rice dishes, baking, banana or cocoa. In cold dressings it's often impractical, because it sets quickly and can feel waxy. For Mediterranean dishes with a delicate olive oil flavour, it's usually less suitable than for Asian-inspired or sweet dishes.
Coconut oil is often marketed for its MCT content, but it doesn't consist only of the medium-chain fatty acids found in special MCT oils. Research is looking at how individual fatty acids from coconut oil relate to blood fats, fullness and how the body uses energy. The evidence is mixed and doesn't support calling it a particularly beneficial everyday fat. The popular idea that coconut oil is always the better choice compared with other plant oils, regardless of amount and diet, is not backed up.
In practice, usually 1-2 tsp per dish or baking recipe – not meant as your only source of fat.
As a processed cooking fat, coconut oil can be eaten without heating, for example as a spread or in cold dishes; just bear in mind that it sets when stored somewhere cool.
Botanically, coconut is not one of the EU's 14 major allergens, but individual intolerances are still possible. During pregnancy or breastfeeding, normal cooking amounts are generally fine; if you have specific dietary questions, talk to your doctor.
Based on current studies, you can't say that. Olive oil is better studied overall with regard to cardiovascular risk and contains far more monounsaturated fatty acids. Coconut oil can make sense for certain uses, but it isn't a better default.
Not in the strict sense. The most common fatty acid in coconut oil is lauric acid, which is counted as a medium-chain fatty acid. Pure MCT oil mainly contains the shorter fatty acids C8 and C10 (caprylic and capric acid), which are only found in smaller amounts in coconut oil.
Yes, it works well over a low to medium heat. For very high temperatures: as a rule, don't heat any fat more than you need to.
There's no single amount for everyone. In small amounts, as part of an overall balanced diet, it's fine for many people. As your main everyday fat, from a nutrition science point of view, it's usually not the first choice.