What cheeses have MCT in them?

November 21, 2025 •

3 min read

Molecular analysis reveals that milk fats contain approximately 10–20% medium-chain fatty acids, the building blocks of MCTs. This means all cheeses naturally contain a small amount of MCTs, but certain varieties, particularly those from goat and sheep milk, are known to have higher concentrations.

Quick Summary

All cheeses contain some MCTs from their milk fat, but the content is generally low compared to sources like coconut oil. Goat and sheep milk cheeses contain notably higher levels of MCTs than cheeses made from cow's milk.

Key Points

Goat Cheese: Contains significantly higher MCT levels compared to cow's cheese, with up to 35% of its fat consisting of MCTs.
Sheep Cheese: Also a notable source of MCTs from non-bovine milk, which can aid in ketosis.
All Cheese: Contains some MCTs as part of its natural milk fat composition, though the amount is often modest.
Source Matters: Cheeses made from grass-fed cow's milk can have a better fat profile, potentially including more MCTs than conventional options.
MCT vs. LCT: MCTs in cheese are metabolized more quickly than the long-chain fats, providing a rapid energy source.
Not a Primary Source: Concentrated sources like coconut oil and MCT supplements provide far more MCTs than cheese.
Pairing for Health: Enjoying cheese with whole-grain crackers or vegetables is a good way to balance the higher saturated fat content.

The Source of MCTs in Cheese

Medium-chain triglycerides (MCTs) are a type of saturated fat that, due to their shorter length, are digested and metabolized more rapidly than long-chain triglycerides (LCTs). This makes them a highly efficient energy source, which is particularly beneficial for those on a ketogenic diet. Dairy products, including cheese, are a natural dietary source of MCTs. The specific content of MCTs, however, varies significantly based on the animal species the milk comes from.

The Influence of Milk Source

Generally, the milk fat from goats and sheep has a higher proportion of medium-chain fatty acids compared to cow's milk. This compositional difference means that cheeses produced from goat and sheep milk will naturally have higher MCT content. The MCTs found in dairy, regardless of the source animal, are primarily made up of caprylic (C8) and capric (C10) acids. While beneficial, it is important to remember that even the richest cheeses are still secondary sources of MCTs, with concentrated supplements and coconut oil containing far greater amounts.

Goat and Sheep Cheeses: The Best Natural Sources

If you are looking to maximize your MCT intake from cheese, focusing on varieties made from goat and sheep milk is the most effective strategy. These cheeses not only offer a unique flavor profile but also contain a superior proportion of medium-chain fatty acids.

Notable examples include:

Goat Cheese: Praised by many for its nutritional benefits, goat cheese is widely recognized as having higher MCT content than many cow's milk counterparts. Some sources suggest goat milk can contain 20-35% MCTs.
Feta Cheese: This brined cheese is traditionally made from sheep's milk, or a blend with goat's milk, making it a good natural source of MCTs.
Other Sheep's Milk Cheeses: Varieties like Manchego (a Spanish sheep's cheese) also contain notable levels of MCTs due to the milk's inherent composition.

Cow's Milk Cheeses with Modest MCT Content

While goat and sheep cheeses stand out, many popular cow's milk cheeses also contain small amounts of MCTs, especially those derived from full-fat or grass-fed sources. These are more accessible and can still contribute to your overall MCT intake, though in smaller proportions. Cheeses like Cheddar, Gouda, and Brie all contain trace amounts.

Comparison of Common Cheeses by MCT Content


Cheese Type	Milk Source	Key MCT Advantage	Note on Content
Goat Cheese	Goat	Higher MCT concentration	Contains 20-35% MCTs in its fat content
Feta	Sheep/Goat	Solid natural source	Offers modest but consistent levels
Cheddar	Cow	Easily accessible	Contains relatively low amounts
Grass-Fed Butter/Cheese	Grass-fed Cow	Enhanced nutrient profile	Offers slightly higher MCTs than conventional dairy

Nutritional Considerations for MCT-Rich Cheeses

For those following a ketogenic diet, incorporating MCT-containing cheeses can be a flavorful and effective way to increase fat intake and support ketosis. However, it is crucial to balance your diet and consider the overall fat profile of cheese. The majority of the fat in any cheese is still long-chain saturated fat, which has a different metabolic pathway. For individuals with high cholesterol or specific health concerns, it is wise to consume these high-fat dairy products in moderation. Consulting with a registered dietitian can help you personalize a meal plan that incorporates MCT-rich foods responsibly.

Incorporating higher-MCT cheeses into your meals can be a delicious experience. Crumbled feta or goat cheese adds a tangy flavor to salads, while a hard sheep's cheese can complement a charcuterie board. While they may not provide the concentrated kick of an MCT oil supplement, these cheeses offer a tasty and natural source of medium-chain triglycerides.

Conclusion

All cheese contains MCTs, but the amount varies widely based on the animal's milk. Goat and sheep cheeses consistently offer higher levels of these beneficial medium-chain fatty acids compared to cow's milk cheeses. While they are not the most concentrated source of MCTs, selecting these types can be a great way to boost your intake through whole foods, especially for those on low-carb or ketogenic diets. Remember to enjoy them as part of a balanced diet and in moderation.

Learn more about how the fat composition of different milks can impact health at the NIH: The Role of Bovine and Non-Bovine Milk in Cardiometabolic Health

Frequently Asked Questions

All full-fat cheeses contain some amount of MCTs, but the concentration varies depending on the animal milk used. Goat and sheep cheeses generally have higher levels than those from cow's milk.

Goat cheese is consistently cited as having a higher MCT content than cow's milk cheeses. Additionally, sheep's milk cheese is also a recognized source with beneficial MCT levels.

No, while cheese contributes some MCTs, it is not a major source compared to concentrated options like coconut oil or MCT supplements. The total MCT intake from cheese is relatively small.

Yes, feta cheese, which is typically made from sheep or goat milk, is considered a good natural source of MCTs due to its milk base.

Yes, for those following a ketogenic diet, the MCTs in cheese can be beneficial as they are quickly converted into ketones for energy, supporting the metabolic state of ketosis.

Research suggests that dairy products from grass-fed animals, including cheese and butter, can contain slightly higher amounts of beneficial fats like MCTs compared to conventional dairy.

Relying on cheese alone is not an efficient way to significantly increase your MCT intake. It is best used as a supplemental source alongside other healthy fats or supplements.

MCTs in dairy products have a higher proportion of caprylic (C8) and capric (C10) acids, while coconut oil contains a higher concentration of lauric acid (C12).