What is the healthiest oil to add to coffee? A guide to making better bulletproof brews

October 5, 2025 •

4 min read

The addition of oil to coffee gained popularity with the rise of the ketogenic diet and intermittent fasting, with 'bulletproof coffee' being a prime example. This nutrient-rich trend raises the question: what is the healthiest oil to add to coffee? The answer depends on your specific health goals, from boosting brain function to supporting heart health.

Quick Summary

Several oils, including MCT, coconut, olive oil, and ghee, offer distinct health benefits when added to coffee. The best choice depends on your dietary needs, whether that's sustained energy, heart health, or enhanced nutrient intake.

Key Points

MCT Oil for Focus: MCT oil, a concentrated form of medium-chain triglycerides, is rapidly absorbed and converted into ketones, providing a quick and sustained energy source for enhanced mental clarity.
Olive Oil for Heart Health: Extra Virgin Olive Oil (EVOO) adds heart-healthy monounsaturated fats and powerful antioxidants to your coffee, which can help reduce inflammation.
Ghee for Gut Health: Clarified butter (ghee) is rich in vitamins A, D, E, and K, and contains butyrate, which has anti-inflammatory properties that support intestinal health.
Coconut Oil for Balanced Energy: Coconut oil offers a balanced source of MCTs for energy and satiety, along with antioxidants, and provides a creamy texture and mild flavor.
Emulsify for Best Results: Always blend the oil with your hot coffee for about 30 seconds to ensure it is properly emulsified, creating a smooth and creamy texture instead of an oily layer.
Start Slow: To avoid digestive discomfort, start with just one teaspoon of oil and gradually increase the amount as your body adjusts to the added fat intake.

The Rise of Healthy Fat Coffees

The practice of adding fats to coffee, often referred to as 'bulletproof coffee', is a dietary strategy that has moved from a niche market to a widespread wellness trend. This movement is fueled by the pursuit of sustained energy, enhanced mental clarity, and improved satiety, which can support weight management and fasting protocols. Instead of a rapid energy spike from sugar, healthy fats provide a slower, more even release of energy that can help avoid a mid-morning slump. The high-quality fats also make the coffee drink exceptionally creamy and satisfying, which is a bonus for many.

MCT Oil: The Brain-Boosting Choice

Medium-chain triglycerides (MCTs) are a type of fat that is rapidly absorbed and metabolized by the body for energy. Derived most commonly from coconut oil, MCTs are known for providing a quick, clean source of fuel for the brain, leading to enhanced focus and mental clarity. For those following a ketogenic diet, MCT oil is particularly beneficial as it is quickly converted into ketones, which the body uses for fuel in the absence of carbohydrates. For beginners, it is recommended to start with a small amount, such as one teaspoon, to allow your digestive system to adapt, and then gradually increase to one or two tablespoons.

Quick Energy Boost: Provides a fast and efficient energy source for the brain.
Enhanced Focus: Helps improve mental clarity and cognitive function.
Supports Ketosis: Essential for those on a ketogenic diet by promoting ketone production.
Neutral Flavor: Tasteless and odorless, it won't alter the coffee's flavor profile.

Coconut Oil: The Accessible Alternative

Coconut oil is a popular and readily available option for adding to coffee. It naturally contains MCTs, although in lower concentrations than pure MCT oil. When added to coffee, coconut oil provides a similar but less intense energy and satiety boost. Many people enjoy the mild, creamy, and slightly tropical flavor it imparts to their brew. Aside from the energy benefits, coconut oil is also associated with antioxidant support and can act as a natural lubricant to aid digestion.

Extra Virgin Olive Oil: A Heart-Healthy Twist

While it might seem unconventional, adding extra virgin olive oil (EVOO) to coffee has been popularized by trends such as the Starbucks 'Oleato' beverage. EVOO is a staple of the Mediterranean diet and is rich in heart-healthy monounsaturated fats and antioxidants like polyphenols. These compounds help reduce inflammation and lower the risk of chronic diseases, including heart disease. For the best results, use a high-quality EVOO to ensure a refined, less bitter taste. Adding it to coffee can give the drink a velvety texture and a fresh, sometimes nutty, note.

Ghee: For a Rich, Buttery Experience

Ghee, a clarified butter, is made by simmering butter to remove the water and milk solids. This process makes it lactose- and casein-free, which is ideal for those with sensitivities. Ghee is a fantastic source of fat-soluble vitamins (A, D, E, and K), conjugated linoleic acid (CLA), and butyrate, a fatty acid with anti-inflammatory properties that can support gut health. For individuals with sensitive stomachs, ghee can also help neutralize some of coffee's harsh acidity. Its rich, buttery flavor provides a smooth and creamy texture similar to traditional butter coffee, and you can even add a sprinkle of cinnamon for extra flavor.

How to Properly Add Oil to Coffee

To ensure the oil emulsifies properly and avoids a greasy, separated mess, a blender or a frother is recommended. Simply pouring the oil in and stirring will not achieve the desired creamy consistency. Here is a simple method to get the best results:

Brew your coffee as you normally would.
Add 1 tablespoon of your chosen oil to the hot coffee.
Blend the mixture for about 30 seconds to a minute using a blender or immersion blender. A handheld frother can also work well.
Enjoy your creamy, emulsified coffee immediately.

Are there any risks?

While adding healthy fats to coffee can be beneficial, there are some considerations. Primarily, adding too much oil too quickly can cause digestive upset, such as nausea or a laxative effect. It is important to start with a smaller amount and gradually increase to see how your body reacts. For those monitoring calorie intake, remember that adding fat significantly increases the calorie count of your coffee. Moderation is key to reaping the benefits without any unwanted side effects.

Conclusion: Determining the Healthiest Oil

Ultimately, there is no single 'best' oil, as the healthiest option depends on your individual nutritional needs and taste preferences. If your primary goal is a quick and efficient mental energy boost, MCT oil is the most effective choice. For heart health benefits and a unique flavor profile, extra virgin olive oil is a scientifically-backed option. If you prefer a traditional, creamy buttery taste, ghee offers fat-soluble vitamins and gut-friendly properties. Finally, coconut oil provides a balance of MCTs and flavor, making it a great accessible option. Regardless of your choice, emulsifying the oil properly is essential for the best experience. By understanding the distinct advantages of each oil, you can select the one that best aligns with your health and wellness objectives. To learn more about the specific health benefits of various fats, consider exploring resources from nutritional experts.

Comparison of Healthy Oils for Coffee


Feature	MCT Oil	Coconut Oil	Extra Virgin Olive Oil	Ghee
Primary Benefit	Rapid Energy, Cognitive Function	Energy, Satiety, Antioxidants	Heart Health, Anti-Inflammatory	Digestion, Vitamins (A, D, E, K)
Flavor Profile	Neutral	Mild, Tropical	Nutty, Floral, Slightly Bitter	Rich, Buttery, Creamy
Fatty Acid Profile	Concentrated Medium-Chain Triglycerides	Medium-Chain Triglycerides	Monounsaturated Fats, Antioxidants	Butyrate, CLA, Fat-Soluble Vitamins
Best For	Keto, Focus, Sustained Energy	General Wellness, Creaminess	Heart Health, Anti-Inflammatory	Gut Health, Lactose/Casein Sensitivity
Digestion	Rapidly absorbed; may cause upset if too much is used	Easier to digest than long-chain fats	Slows digestion, increases satiety	Can neutralize coffee acidity; lactose/casein-free

Frequently Asked Questions

People add oil to coffee, often called 'bulletproof coffee', to incorporate healthy fats into their diet for sustained energy, mental clarity, and increased satiety, which can help with weight management and fasting.

MCT oil is a concentrated form of medium-chain triglycerides, which offers a faster energy boost and more potent cognitive benefits. Coconut oil contains MCTs but in lower concentrations and has a distinct tropical flavor.

Yes, it is generally safe to add high-quality extra virgin olive oil to coffee. It provides heart-healthy fats and antioxidants, and many people enjoy its unique, nutty or floral flavor.

Adding healthy fats to coffee can increase feelings of fullness and reduce cravings, which may help with weight management. However, it is not a magic solution and should be paired with a balanced diet and regular exercise.

To prevent separation, it's essential to emulsify the oil and hot coffee together. The most effective method is to use a blender or a handheld frother for about 30 seconds until the mixture becomes creamy and foamy.

Yes, ghee is a clarified butter with the milk solids removed, making it virtually free of lactose and casein. This makes it a suitable alternative for many people with dairy sensitivities.

Adding too much oil too quickly, especially MCT oil, can cause digestive upset like nausea or a laxative effect. It is best to start with a small dose (e.g., one teaspoon) and increase gradually as your body tolerates it.

Besides oil, you can add spices like cinnamon for blood sugar regulation, or mix in collagen peptides for added protein and benefits for skin and joints.