How Much Coconut Oil Should You Put in Your Morning Coffee?

December 8, 2025 •

5 min read

According to research published by Healthline and other sources, starting with a small amount of coconut oil is key to avoiding digestive upset, with 1 teaspoon being a common recommendation for beginners. This guide will help you determine how much coconut oil should you put in your morning coffee, while explaining the benefits and best practices.

Quick Summary

This article explores the ideal quantity of coconut oil to add to your coffee, outlining a gradual dosage progression and explaining the benefits of incorporating medium-chain triglycerides. It covers potential side effects and provides practical tips for a safe and effective morning routine.

Key Points

Start Small: Begin by adding just one teaspoon of coconut oil to your coffee and gradually increase the amount to let your body adjust.
Target 1-2 Tablespoons: For most people, a daily intake of 1 to 2 tablespoons is a beneficial and manageable amount.
Blend for Creaminess: Always use a blender or frother to combine the oil with your hot coffee for a smooth, creamy texture and to avoid a greasy layer.
Choose Unrefined Oil: Select virgin or unrefined coconut oil to retain the natural flavor, aroma, and a higher concentration of beneficial nutrients.
Factor in Calories: Be mindful that each tablespoon contains a significant number of calories (approx. 120), which should be accounted for in your daily intake to prevent weight gain.
Monitor Your Health: If you have high cholesterol or pre-existing medical conditions, consult a doctor before making it a regular habit, as coconut oil is high in saturated fat.
Listen to Your Body: Pay attention to how your body reacts, especially regarding digestive comfort, and adjust the amount of coconut oil accordingly.

Starting with the Right Dose

Adding coconut oil to your coffee is a popular trend, especially within ketogenic and paleo diets, often referred to as 'bulletproof coffee'. The goal is to combine the stimulating effects of caffeine with the sustained energy provided by medium-chain triglycerides (MCTs) found in coconut oil. However, the amount of coconut oil you add is critical, especially when you are just starting out. Begin with a single teaspoon to allow your body to adjust to the increased fat intake. This helps prevent potential digestive issues such as stomach cramps, bloating, or diarrhea that can occur with a sudden, large increase in fat.

Gradually Increasing Your Intake

Once your body has adapted, you can slowly increase the amount of coconut oil. A common and beneficial dosage for many people is between 1 to 2 tablespoons per day. This quantity is generally enough to reap the benefits of the MCTs without overwhelming your system. For those aiming to maintain ketosis, a higher dose might be appropriate, but it's important to monitor your overall calorie intake. Each tablespoon contains approximately 120 calories, so these calories must be factored into your daily diet to avoid unintended weight gain.

The Importance of Blending

Simply stirring coconut oil into hot coffee can lead to a greasy, unappetizing texture, as oil and water do not mix. For a smooth, creamy, and frothy result, it is essential to blend the mixture. A regular blender or a handheld immersion blender works perfectly for this task. Blending emulsifies the oil, ensuring it is properly integrated into the coffee for a pleasant drinking experience. Some people also find a frother to be a sufficient tool for achieving the desired texture.

Benefits of Adding Coconut Oil to Coffee

The practice of adding coconut oil to coffee is linked to several potential health benefits, primarily due to the concentration of MCTs. These fats are metabolized differently than longer-chain fatty acids, providing a rapid and sustained source of energy.

Here are some key benefits:

Enhanced Energy Levels: MCTs are quickly absorbed and transported directly to the liver, where they can be used for energy or converted into ketones. This offers a clean energy boost that helps you feel alert and focused.
Appetite Suppression: Studies suggest that MCTs can increase feelings of fullness and reduce appetite, potentially leading to a lower calorie intake throughout the day. The combination of caffeine and MCTs can effectively curb hunger.
Support for Ketosis: For those on a ketogenic diet, adding coconut oil to coffee can help maintain or achieve ketosis, the metabolic state where the body burns fat for fuel instead of glucose.
Metabolism Boost: The synergistic effect of MCTs and caffeine can slightly increase your metabolic rate, which may contribute to a higher daily calorie burn.
Improved Brain Function: Ketones produced from MCTs can serve as an alternative energy source for the brain, potentially improving cognitive function and mental clarity.
Aided Digestion: Some research indicates that the MCTs in coconut oil, combined with the natural components of coffee, can help stimulate the bowels and promote regularity.

Choosing the Right Type of Coconut Oil

Not all coconut oil is created equal. The type you choose will affect the taste and nutritional profile of your coffee. For the best results, opt for unrefined or virgin coconut oil. Unrefined coconut oil is minimally processed and retains its natural coconut flavor and aroma, along with more beneficial compounds and antioxidants. Refined coconut oil, on the other hand, is processed to have a neutral flavor and higher smoke point. While it still contains MCTs, it lacks some of the nutritional integrity of the unrefined version.

Comparison Table: Virgin Coconut Oil vs. Refined Coconut Oil


Feature	Virgin (Unrefined) Coconut Oil	Refined Coconut Oil
Processing	Cold-pressed from fresh coconut meat. Minimal processing.	Made from dried coconut meat. Processed using heat and potentially deodorized.
Flavor	Distinct coconut flavor and aroma.	Neutral flavor and aroma.
Nutrients	Retains more beneficial compounds and antioxidants.	Some nutrients, like polyphenols and antioxidants, are reduced during processing.
Smoke Point	Lower smoke point, around 350°F.	Higher smoke point, around 400°F.
Best For	Adding coconut flavor to coffee, smoothies, and medium-heat cooking.	High-heat cooking, baking, and dishes where a neutral flavor is desired.

Potential Downsides and Considerations

While adding coconut oil to your coffee offers several benefits, it is not without potential drawbacks. It is crucial to be mindful of these to ensure your morning ritual remains a healthy one.

High Calorie Count: As mentioned, each tablespoon of coconut oil is calorie-dense. If you consume it in addition to your regular meals rather than as a replacement, you may gain weight.
High Saturated Fat Content: Coconut oil is high in saturated fat. While opinions on saturated fat are evolving, the American Heart Association still recommends limiting intake, as high levels can raise "bad" LDL cholesterol. It is wise to monitor your cholesterol levels if you consume it regularly.
Digestive Discomfort: Too much too soon can lead to digestive issues. Always start with a small amount and increase slowly to assess your tolerance.
Not a Complete Meal: Replacing a balanced breakfast with just coconut oil coffee can lead to nutrient deficiencies. It lacks essential vitamins, minerals, protein, and other nutrients.
Pre-existing Conditions: Individuals with certain medical conditions, such as gallbladder issues or pancreatitis, should consult a healthcare professional before significantly increasing their fat intake.

Conclusion

For most people, a good starting point for adding coconut oil to morning coffee is 1 teaspoon, gradually increasing to 1 to 2 tablespoons per day as tolerated. The key is a gradual introduction to avoid digestive discomfort. By blending the oil with your hot coffee, you can achieve a creamy, palatable texture. Opt for virgin or unrefined coconut oil for the best flavor and nutritional benefits. While there are many potential benefits, such as enhanced energy and metabolism, it is vital to be aware of the high calorie and saturated fat content. By incorporating it mindfully and listening to your body, you can determine the right amount of coconut oil for your perfect morning brew.

Visit Healthline for more detailed information on the benefits and side effects of coconut oil.

Frequently Asked Questions

When you first start, it is best to add just one teaspoon of coconut oil to your coffee. This allows your body to get used to the increased fat intake and helps prevent digestive upset.

Most people find that 1 to 2 tablespoons of coconut oil per day is sufficient. Increasing beyond this amount should be done carefully, considering the high calorie count and saturated fat content.

Adding coconut oil to coffee can provide several benefits, including enhanced and sustained energy from MCTs, appetite suppression, support for ketosis on low-carb diets, and improved mental clarity.

To prevent a greasy texture, you should blend the coconut oil with your hot coffee using a regular blender, immersion blender, or a milk frother. This process emulsifies the oil for a smooth, creamy result.

Coconut oil's MCTs can help with weight loss by boosting metabolism and increasing feelings of fullness, which can reduce overall calorie intake. However, it is also high in calories, so it's important to consume it in moderation as part of a balanced diet.

For the best flavor and nutritional benefits, opt for unrefined or virgin coconut oil. It is minimally processed and retains more of the coconut's natural properties and taste compared to refined oil.

Potential side effects include digestive issues like diarrhea or bloating, especially when consuming too much too fast. Its high calorie and saturated fat content can also lead to weight gain or raise cholesterol levels if not monitored carefully.