Health nuts everywhere freaked out last week when coconut oil — a popular dairy-free butter substitute — was dubbed “pure poison” by Karin Michels, Ph.D., of the Harvard T.H. Chan School of Public Health. Michels said that the spread’s high saturated-fat content could raise “bad” LDL cholesterol and pose a major risk to heart health.

But is it that much worse than other cooking oils? That depends, says New York nutritionist Keri Glassman. “Some naturally occurring saturated fats can have a place in your diet,” she tells The Post.

Glassman says the key to cooking with fats is making sure that you’re using the right amount: no more than 2 tablespoons a day, enough to help you absorb nutrients and stay energized.

Here, she and Manhattan-based nutritionist Tanya Zuckerbrot break down the nutritional pros and cons of go-to cooking oils.

The culinary mainstay is a staple of the Mediterranean diet, the plant-heavy, heart-healthy meal plan favored by nutritionists. Its monounsaturated fats can raise HDL (“good”) cholesterol levels. Glassman says that the best kind of olive oil is extra virgin, which is cold-pressed and maintains more of the oil’s original antioxidants.

This dairy product doesn’t have the healthiest nutritional bona fides: 1 tablespoon has more than 11 grams of fat total, 7 of which are saturated. But you can “eat it in moderation,” says Zuckerbrot, and its solid form helps with portion control. “A pat of butter is just 45 calories,” she says — far fewer than a liberal glug of olive oil.

Of all of the vegetable oils, neutral-tasting canola has the lowest saturated-fat composition — about 7 percent, compared to coconut oil’s whopping 82. Plus, it has an impressive health perk, Zuckerbrot adds: “1 ½ tablespoons of canola oil a day may reduce the risk of coronary heart disease when used instead of oils heavy in saturated fats,” such as butter or coconut oil.

This pricey, earthy-tasting cooking oil has even more heart-healthy monounsaturated fats than olive oil. Zuckerbrot points out that it also has a higher smoke point than olive oil, making it ideal for high-heat cooking methods like searing, sauteing and stir-frying.

Glassman wouldn’t prescribe cups of coconut oil every day, but she’s not so sure “pure poison” is fair. While the oil is high in saturated fats — 11 grams per tablespoon — “a person [eating a healthy diet], who then adds a little bit of coconut oil . . . that would not be a problem,” she says. She suggests using it sparingly, like butter.

Vegetable shortening, lard and palm oil are “highly processed” and “should be avoided,” says Glassman. They can contain trace amounts of the most dangerous kinds of fats: trans fats, a k a partially hydrogenated fats. These dangerous compounds raise bad cholesterol while dragging down the good kind, increasing your risk for heart disease and stroke.