What is a good substitute for MCT oil?

November 15, 2025 •

5 min read

Did you know that while coconut oil contains medium-chain triglycerides, it is not a direct substitute for concentrated MCT oil, as its fatty acid composition is different? Understanding these differences is key when determining what is a good substitute for MCT oil, especially if you seek similar benefits like quick energy and ketone production. While pure MCT oil is a refined, concentrated supplement, several natural oils and whole foods can serve as effective alternatives, each with its own set of unique benefits and ideal uses.

Quick Summary

This guide explores effective alternatives to MCT oil, including natural fats like coconut oil, ghee, and whole foods. It breaks down the differences in fatty acid composition and how various substitutes can meet specific dietary or culinary requirements.

Key Points

Coconut Oil: A natural and affordable source of MCTs, but its higher lauric acid content means it is metabolized more slowly than pure MCT oil.
Grass-Fed Butter and Ghee: Excellent dairy-based alternatives that contain natural MCTs and are great for adding flavor and healthy fats to coffee and cooking.
Olive and Avocado Oils: Superior for heart health, with avocado oil being ideal for high-heat cooking due to its high smoke point, while olive oil is best for dressings and light sautéing.
Natural Food Sources: Full-fat dairy products, palm kernel oil, and certain nuts and seeds provide modest, whole-food sources of MCTs and other healthy fats.
Culinary Versatility: The best substitute depends on your intended use; coconut oil is great for baking, while avocado oil is perfect for frying, and olive oil excels in dressings.
Digestive Comfort: For some, alternatives like coconut oil or whole-food fats may be gentler on the digestive system than highly concentrated MCT oil.

Why Search for a Substitute for MCT Oil?

Medium-chain triglycerides (MCTs) are a type of fat that provides a rapid source of energy, particularly for those on a ketogenic diet. However, there are several reasons why one might seek a substitute. Some individuals may be sensitive to MCT oil, experiencing digestive issues like stomach discomfort or diarrhea. Others might be looking for a more cost-effective option, a broader spectrum of nutrients, or simply prefer to use less-processed, whole-food sources. Additionally, some people dislike the neutral flavor of MCT oil and prefer an oil that adds a richer taste to their dishes or beverages. Whatever the motivation, a variety of excellent alternatives exist to help you meet your nutritional and culinary goals.

Coconut Oil: The Most Accessible Alternative

Coconut oil is the most common and accessible alternative to MCT oil, primarily because it is the main source from which commercial MCT oil is derived. The key difference lies in concentration and composition.

How Coconut Oil Compares to MCT Oil

While MCT oil is a concentrated extraction of specific medium-chain fatty acids (primarily C8 and C10), coconut oil is a whole food that contains a mix of both medium-chain and longer-chain fatty acids. A significant portion of coconut oil's fat content is lauric acid (C12), which is technically an MCT but behaves more like a long-chain fatty acid in terms of digestion and absorption. This means that while coconut oil provides some MCT benefits, it does not offer the same rapid energy conversion as pure MCT oil.

Best Uses for Coconut Oil

Cooking and Baking: Unlike MCT oil, which has a low smoke point, coconut oil has a higher smoke point (around 350°F or 177°C). This makes it more suitable for high-heat applications like frying, sautéing, and baking.
Skin and Hair Care: Coconut oil's composition makes it an excellent natural moisturizer for skin and a conditioner for hair, thanks to its beneficial fatty acids.
Flavor: If you enjoy the mild, tropical flavor of coconut, virgin coconut oil can add a pleasant taste to your dishes.

Other Healthy Oils as Substitutes

For those seeking alternatives with different nutritional profiles or culinary properties, several other healthy oils are worth considering.

Grass-Fed Butter and Ghee

Dairy products, especially from grass-fed cows, contain naturally occurring MCTs. Grass-fed butter and ghee (clarified butter) are excellent high-fat options for those following a ketogenic diet. They can be added to coffee for a creamy texture and are also great for cooking. Ghee has an even higher smoke point than butter, making it a versatile cooking fat.

Olive Oil

Extra virgin olive oil (EVOO) is a cornerstone of the heart-healthy Mediterranean diet and is rich in monounsaturated fats and antioxidants. It is not a source of MCTs but is an extremely healthy fat choice, particularly for weight management and overall wellness. Due to its low smoke point, EVOO is best used for dressings, marinades, and light sautéing, rather than high-heat cooking.

Avocado Oil

High in monounsaturated fats and antioxidants, avocado oil is another mild, versatile oil with a very high smoke point. This makes it ideal for almost any cooking method, including frying, grilling, and roasting. Its neutral flavor also makes it a great base for homemade salad dressings and dips.

Natural Food Sources of MCTs and Healthy Fats

For a more whole-food approach, incorporating certain foods into your diet can provide a natural dose of MCTs and other beneficial fats.

Dairy Products: Full-fat dairy products from goats, sheep, and cows, including milk, yogurt, and cheese, all contain modest amounts of MCTs.
Palm Kernel Oil: Similar to coconut oil, palm kernel oil is a source of MCTs. However, due to environmental concerns related to its production, sustainably sourced options should be prioritized.
Other Healthy Fat Foods: For a variety of beneficial fats, consider including fatty fish (like salmon and tuna), nuts (macadamia nuts are an excellent choice), seeds (chia, flax), and avocados in your meals.

Comparison Table: MCT Oil vs. Common Substitutes


Feature	MCT Oil	Coconut Oil	Olive Oil	Avocado Oil
MCT Concentration	≈100% C8 and C10	≈60% MCTs (significant C12)	Very low (mostly LCTs)	None (mostly monounsaturated)
Primary Benefit	Rapid energy, ketone production	Antimicrobial properties, skin health	Heart health, inflammation reduction	Heart health, nutrient absorption
Best Culinary Use	Coffee, smoothies, low-heat dressings	Cooking, baking, sautéing	Dressings, low-heat sautéing	Frying, roasting, grilling, dressings
Smoke Point	Lower (not for high heat)	Medium-High (safe for cooking)	Low (not for high heat)	Very High (highly versatile)
Consistency	Liquid at room temperature	Solid at room temperature	Liquid at room temperature	Liquid at room temperature

Choosing the Right Substitute for Your Needs

The best substitute for MCT oil depends on your specific health goals and how you plan to use it. If your main objective is to achieve rapid ketosis for a ketogenic diet, pure MCT oil is the most direct and efficient option. However, if you are seeking a less concentrated source of medium-chain fats for general wellness or wish to save money, coconut oil is a great starting point. For those who need a versatile, heat-stable cooking oil, avocado oil is an excellent choice. To support heart health and enjoy robust flavor, extra virgin olive oil is unmatched for low-temperature dishes. A combination of different fats is often the most balanced approach, ensuring you get a variety of fatty acids, antioxidants, and other nutrients. Remember to consider your personal taste, budget, and dietary restrictions when selecting the right alternative.

Conclusion

While MCT oil is a highly concentrated source of medium-chain fats, it is far from the only option for those looking to reap similar health benefits. A variety of natural oils and whole foods, from the more readily available coconut oil to heart-healthy options like olive and avocado oils, can effectively serve as substitutes. Integrating a mix of healthy fats, such as grass-fed butter, ghee, and dairy, can provide a well-rounded approach to supporting energy levels, brain health, and overall wellness. The ideal substitute ultimately depends on your individual needs, from culinary applications to specific health objectives. For some, incorporating a variety of these alternatives offers a more balanced and sustainable approach than relying solely on a single supplement. It's always a good idea to consult with a healthcare professional or registered dietitian before making significant changes to your diet to ensure it aligns with your specific health needs.

For more scientific context on fatty acid metabolism, see this review: Effect of medium chain fatty acid in human health and disease.

Frequently Asked Questions

Yes, you can use coconut oil, but understand the difference. Coconut oil contains MCTs, but it also has longer-chain fats, meaning your body converts it to ketones less rapidly than pure MCT oil. It's a good alternative for overall healthy fat intake on a keto diet, but may not provide the same quick energy boost.

Olive oil is not a substitute for MCT oil in terms of its metabolic function. It's rich in monounsaturated fats, which are heart-healthy, but it does not provide the same rapid ketone production. Use it for different culinary purposes, like dressings, instead of expecting the same energy benefits.

For bulletproof coffee, good substitutes include grass-fed butter, ghee, or even coconut oil. They provide a high-fat content and creamy texture. If you want some MCTs, coconut oil is a direct, albeit less concentrated, alternative. For a vegan option, cacao butter is also a possibility.

Not necessarily. Concentrated MCT oil is designed for rapid ketone production. Substitutes like coconut oil or dairy fats offer a different profile of fatty acids and nutrients, providing benefits like enhanced flavor, better cooking versatility, or antimicrobial properties, rather than an identical metabolic response.

Yes, several dairy-free alternatives exist. Avocado oil, high in monounsaturated fat and with a high smoke point, is a great option. For whole foods, seeds like chia and flax, along with avocados, provide healthy fats and fiber.

Whole-food alternatives include full-fat dairy products like milk, yogurt, and cheese from grass-fed cows or goats. These foods contain natural MCTs, providing healthy fats as part of a balanced diet rather than a concentrated supplement.

You should not use MCT oil for high-heat cooking due to its low smoke point. Coconut oil, however, has a higher smoke point and is a better choice for frying, roasting, and other high-temperature applications.