How much coconut oil should you put in your coffee?

October 6, 2025 •

5 min read

According to Healthline, most people who add coconut oil to their coffee eventually settle on a common amount, which provides calories. A person's tolerance and dietary goals, especially if following a ketogenic or low-carb diet, are key to determining how much coconut oil should you put in your coffee for optimal results.

Quick Summary

This guide outlines general recommendations for adding coconut oil to coffee, explaining the reasons for starting small. It details the benefits and potential side effects, highlights the difference between coconut oil and MCT oil, and provides instructions for creating a creamy, emulsified beverage.

Key Points

Start small: For beginners, start with a small amount of coconut oil and gradually increase the amount over time.
Consider a daily limit: Many people find a certain amount per day is appropriate to avoid potential digestive issues and excess calories.
Always blend it in: To achieve a creamy texture and prevent an oily separation, blend the oil into hot coffee with a blender.
Boosts energy and satiety: The MCTs in coconut oil provide sustained energy and can help you feel fuller longer, which can aid in appetite control.
Consider the downsides: Be aware of the high caloric and saturated fat content, and monitor your body's tolerance to avoid digestive distress.
Coconut oil is not MCT oil: While both are sources of healthy fats, MCT oil is more concentrated and may require even greater care when introducing it to your diet.

Starting small: General recommendations for beginners

When you first begin adding coconut oil to your coffee, it's generally recommended to start with a smaller amount. The body needs time to adjust to processing the medium-chain triglycerides (MCTs) found in coconut oil, and adding too much too quickly can lead to digestive discomfort. For this reason, many suggest beginning with a modest serving.

Beginner's approach: Start with a small amount of virgin coconut oil in your hot coffee.
Gradual increase: Over time, you may gradually increase the amount. Pay attention to how your body responds and scale back if you experience any side effects like nausea or diarrhea.
General daily amount: Many people find that a certain amount per day is sufficient to gain desired benefits without overdoing it on calories or saturated fat.

Blending is essential for achieving a creamy, delicious result. Simply stirring the oil into hot coffee can leave an unappetizing oily layer on top. For the best texture, a blender (either a countertop model or an immersion blender) is recommended to properly emulsify the oil with the coffee.

The benefits of adding coconut oil to coffee

Adding coconut oil to your daily cup of joe can offer several health benefits, particularly for those on specific diets like keto or intermittent fasting. The combination provides sustained energy and can promote feelings of fullness throughout the morning.

Sustained energy

The medium-chain triglycerides (MCTs) in coconut oil are metabolized differently than other fats. Instead of being stored as fat, they are sent directly to the liver and converted into quick, clean energy. This process, combined with the caffeine in coffee, provides a prolonged energy boost without the jittery peak and crash associated with consuming caffeine alone.

Increased satiety and appetite control

For those managing their weight, adding healthy fats can promote a feeling of fullness that lasts for hours. This can help reduce cravings and prevent snacking between meals, supporting overall calorie control. This is particularly beneficial for those practicing intermittent fasting, as it helps extend the fasting window without feeling hungry.

Supports ketosis

Individuals following a ketogenic diet add coconut oil to their coffee to increase their intake of healthy fats. The MCTs are readily converted into ketones, which the body uses for fuel in the absence of carbohydrates. A coconut oil coffee, sometimes called "bulletproof coffee," is a popular way to jump-start ketosis in the morning.

Improved taste and texture

Beyond the health benefits, coconut oil can dramatically improve the taste and mouthfeel of coffee. When properly blended, it creates a creamy, frothy beverage that many people find more satisfying than black coffee. For those looking to reduce their reliance on sugar-laden creamers, this can be a flavorful and healthier alternative.

Potential downsides and considerations

While adding coconut oil to coffee offers many benefits, it is not without potential drawbacks. It's important to weigh these factors before making it a daily habit.

High in calories: Coconut oil is very calorie-dense. While this can be beneficial for those who need extra energy, it can easily lead to weight gain if not accounted for in your total daily calorie intake.
Saturated fat content: Coconut oil is a saturated fat, and consuming it in excess can increase LDL ("bad") cholesterol for some individuals. The American Heart Association recommends limiting saturated fat.
Digestive issues: Especially when starting out, consuming too much coconut oil can cause unpleasant side effects such as nausea, bloating, and diarrhea. Starting with a small dose and building up slowly can help mitigate these issues.

Comparison: Coconut oil vs. MCT oil

Many recipes for "bulletproof coffee" call for MCT oil, not coconut oil. While related, there are key differences.


Aspect	Coconut Oil	MCT Oil
Composition	Contains various fats, including about 62% MCTs, with lauric acid being the most prominent.	A purified, concentrated form of MCTs, often containing C8 (caprylic acid) and C10 (capric acid).
Energy Source	Provides a quick and sustained source of energy, as its MCTs are converted to ketones.	Offers a more rapid and potent energy boost due to its higher concentration of C8 and C10 MCTs.
Digestive Impact	Can cause digestive distress in larger doses, especially for beginners.	More powerful; can cause more significant digestive issues if not introduced gradually.
Cost	Generally more affordable and widely available than pure MCT oil.	More expensive due to the specialized extraction and concentration process.
Flavor	Adds a subtle coconut flavor to your coffee, which can be a pro or con depending on preference.	Flavorless, making it an excellent choice for adding healthy fats without altering the taste of your beverage.

How to make coconut oil coffee: a step-by-step guide

Making a creamy, emulsified cup of coconut oil coffee is simple with the right tools.

Brew your coffee: Brew a cup of your favorite black coffee.
Add ingredients to a blender: Pour the hot coffee into a blender or an insulated mug suitable for blending. Add your chosen amount of coconut oil. You can also add other mix-ins like grass-fed butter or a dash of cinnamon for flavor.
Blend until frothy: Blend on high for a recommended duration. The mixture will become creamy and frothy as the fat emulsifies with the coffee.
Serve immediately: Pour into your mug and enjoy before the oil separates. Drinking it hot and fresh is key to the best experience.

Conclusion

Adding coconut oil to your coffee can be an effective way to introduce healthy fats into your diet and reap benefits like prolonged energy and increased satiety. The key is to start small and gradually increase your intake as your body adapts. By blending the ingredients, you can achieve a creamy, latte-like texture without the digestive issues that can come from adding too much too soon. For those on low-carb or ketogenic diets, this practice can be a powerful tool for supporting ketosis and energy levels throughout the day. Moderation remains essential, however, to manage the high calorie and saturated fat content.

Authoritative resource

For more information on the health aspects of incorporating coconut oil into your diet, visit Healthline's detailed guide: Coconut Oil in Coffee: Is It a Good Idea?.

Frequently Asked Questions

MCT oil is a more concentrated form of the medium-chain triglycerides found in coconut oil, providing a quicker and more potent energy boost. However, it is also more expensive and may cause more digestive upset if not introduced slowly. For most people, coconut oil is a great and more affordable option. The best choice depends on your specific health goals and digestive tolerance.

Adding coconut oil can support weight management by increasing metabolism and promoting feelings of fullness, which can help reduce overall calorie intake. However, it is high in calories, so it is not a magic bullet. For weight loss to occur, the extra calories must be balanced with a healthy diet and active lifestyle.

People add coconut oil to their coffee for several reasons, including gaining sustained energy from the MCTs, increasing satiety to control appetite, and enjoying the creamy texture it provides. It is a popular practice among those following ketogenic or low-carb diets.

Adding too much coconut oil, especially when first starting, can lead to unpleasant digestive side effects such as nausea, bloating, and diarrhea. It is important to increase your dosage gradually to allow your body to adjust.

While a blender is the most effective method for emulsifying coconut oil, you can still mix it in without one. Add the oil to very hot coffee and stir vigorously with a spoon or use a hand whisk. The results will be less frothy, and the oil will separate more quickly as the coffee cools.

It is generally recommended to consume a certain amount of coconut oil per day, often incorporated into one cup of coffee. Consuming too much fat or caffeine can lead to negative side effects, so being mindful of overall intake is advisable.

Organic, unrefined, or 'virgin' coconut oil is recommended, as it retains more of its natural nutrients, flavor, and aroma. While refined coconut oil can be used, it lacks some of the beneficial compounds and may not have the same nutritional profile.