Is Olive Oil Considered an MCT Oil? The Truth Revealed

November 13, 2025 •

3 min read

According to nutritional science, most dietary fats, including olive oil, are comprised of long-chain triglycerides (LCTs), not the medium-chain variety. This fact immediately clarifies the common misconception: no, olive oil is not considered an MCT oil, as its fatty acid structure and metabolic pathway are fundamentally different.

Quick Summary

Olive oil is predominantly composed of long-chain monounsaturated fats, whereas MCT oil is a concentrated source of medium-chain triglycerides. The body processes these fats differently, affecting energy use and absorption.

Key Points

Composition: Olive oil is composed of long-chain triglycerides (LCTs), primarily heart-healthy monounsaturated fat (oleic acid), whereas MCT oil is a supplement concentrated with medium-chain triglycerides (MCTs).
Metabolism: Due to their shorter chain length, MCTs are rapidly absorbed and metabolized by the liver for quick energy, while LCTs in olive oil follow a slower, more complex digestive process.
Digestion: Unlike LCTs, MCTs do not require bile salts for digestion and bypass the lymphatic system, going directly to the liver.
Usage: Olive oil is ideal for low-to-medium heat cooking and dressings, prized for its flavor, while neutral-tasting MCT oil is added to foods or drinks for a fast energy source.
Benefits: Olive oil offers long-term health benefits like heart health and reduced inflammation, whereas MCT oil is valued for fast energy, ketosis support, and weight management.
Substitution: These oils are not interchangeable due to their different compositions and metabolic effects, though they can be combined.
For further information on the key differences and benefits, visit {Link: Bubs Naturals https://www.bubsnaturals.com/blogs/creamers/is-olive-oil-mct-understanding-the-differences-and-benefits}.

Understanding the Fundamental Difference: LCTs vs. MCTs

All dietary fats, including olive oil and MCT oil, are triglycerides, made of a glycerol backbone and three fatty acid chains. The length of these chains is key to how the body metabolizes them. Olive oil primarily contains long-chain triglycerides (LCTs), while MCT oil is a supplement concentrated with medium-chain triglycerides (MCTs) from natural sources.

The Fatty Acid Profile of Olive Oil

Olive oil is rich in monounsaturated fatty acids (MUFAs), mainly oleic acid (over 70%), contributing to its health benefits. These are long-chain fatty acids (16-20 carbons) and require a complex digestive process involving bile salts and pancreatic enzymes. They are absorbed via the lymphatic system before entering the bloodstream.

The Fatty Acid Profile of MCT Oil

MCT oil is specifically produced to concentrate medium-chain fatty acids (6-12 carbons), like caprylic (C8) and capric (C10) acids. Their shorter chains allow for quicker metabolism. They are absorbed directly from the gut to the portal vein, going straight to the liver. This makes MCTs a fast energy source and capable of converting into ketones, useful in diets like the ketogenic diet.

Metabolism: A Tale of Two Paths

Metabolic pathways highlight a major difference. LCTs from olive oil are digested and absorbed slowly, providing sustained energy. They are also more likely to be stored. MCTs are metabolized quickly, offering a rapid energy boost and are less likely to be stored as fat, which is why they are popular for energy and weight management.

Comparison Table: Olive Oil vs. MCT Oil


Characteristic	Olive Oil	MCT Oil
Primary Composition	Long-chain triglycerides (LCTs), mainly monounsaturated fats like oleic acid.	Concentrated medium-chain triglycerides (MCTs), primarily caprylic (C8) and capric (C10) acids.
Source	Cold-pressed from olives.	Fractionated from coconut or palm kernel oil.
Metabolism Speed	Slower; requires bile salts for digestion and travels via the lymphatic system.	Rapid; bypasses typical digestion and goes directly to the liver.
Primary Benefit	Heart-healthy fats and antioxidants for long-term health.	Quick energy boost and support for ketosis and weight management.
Culinary Use	Best for salad dressings, marinades, sautéing, and low-medium heat cooking.	Ideal for adding to coffee, smoothies, or dressings; not suitable for high-heat cooking.
Taste Profile	Distinctive, robust, and sometimes peppery flavor.	Generally neutral and flavorless.

The Role of Each Oil in a Healthy Diet

Both olive oil and MCT oil offer unique health benefits and can be part of a healthy diet. They are not substitutes but complement each other. Olive oil, a staple of the Mediterranean diet, is known for its heart-health benefits and anti-inflammatory properties due to its MUFAs and antioxidants. It's versatile for cooking at lower heats. MCT oil is favored in ketogenic diets for its quick conversion to ketones, which serve as brain fuel. It may also aid weight management by promoting fullness and calorie burning. Its neutral taste makes it easy to add to foods and drinks.

Can you mix olive oil and MCT oil?

Mixing olive oil and MCT oil is safe. This can combine olive oil's heart benefits with MCT oil's quick energy properties, for example, in a salad dressing.

Conclusion

Olive oil and MCT oil differ in origin, fatty acid makeup, metabolism, and use. Olive oil provides heart-healthy LCTs and antioxidants for long-term health. MCT oil provides rapid energy and supports ketosis with its MCTs. Both can benefit a balanced diet, but understanding their distinct functions is key for optimal health outcomes. For more details on the differences, you can refer to {Link: Bubs Naturals https://www.bubsnaturals.com/blogs/creamers/is-olive-oil-mct-understanding-the-differences-and-benefits}.

Frequently Asked Questions

The main difference lies in their fatty acid chain length. Olive oil contains long-chain triglycerides (LCTs), while MCT oil is a concentrated source of medium-chain triglycerides (MCTs), which are metabolized much more rapidly for energy. For a detailed comparison, see {Link: Bubs Naturals https://www.bubsnaturals.com/blogs/creamers/is-olive-oil-mct-understanding-the-differences-and-benefits}.

No, MCT oil is not suitable for high-heat cooking due to its lower smoke point compared to olive oil. It's best used in low-heat applications or added to foods and drinks, like smoothies or coffee.

Both offer different benefits. Olive oil, rich in monounsaturated fats, is widely recognized for its heart-healthy properties and has been linked to a reduced risk of heart disease. MCT oil, while beneficial for energy and weight management, does not possess the same heart-health profile based on monounsaturated fats.

MCT oil is absorbed directly from the gut to the liver for quick energy conversion, bypassing much of the digestive process required for LCTs. The LCTs in olive oil require bile and enzymes for digestion and travel through the lymphatic system.

No. While coconut oil is a primary source from which MCT oil is fractionated, they are not the same. Coconut oil contains about 60% MCTs, including lauric acid (C12), which acts more like an LCT during digestion. Pure MCT oil concentrates the more rapidly metabolized C8 and C10 MCTs.

Some studies suggest that MCT oil may lead to greater body weight and fat loss than olive oil when part of a weight-loss diet, potentially by increasing satiety and thermogenesis. However, both can be part of a healthy diet.

No. Olive oil has a distinctive, often robust or peppery flavor depending on the variety. MCT oil is generally neutral in taste and odorless, making it a versatile additive.