What Kind of Oil to Put in Coffee? A Guide to Healthy Additions

October 9, 2025 •

5 min read

Over 60% of American adults drink coffee daily, and a growing number are adding oils to their morning cup to boost energy and mental focus. This guide explores what kind of oil to put in coffee to align with various health and diet goals.

Quick Summary

Explore the best oils for coffee, including MCT oil for rapid energy, coconut oil for a gentler fat source, ghee for a dairy-free creamy texture, and olive oil for heart health. Learn benefits, risks, and how to emulsify for the best result.

Key Points

MCT Oil: Offers a quick and clean energy boost, enhancing mental clarity, making it ideal for those seeking a fast ketone source for ketogenic diets.
Coconut Oil: A versatile and gentler option with metabolism-boosting MCTs, providing a creamy texture and mild tropical flavor to your brew.
Ghee: A lactose- and casein-free clarified butter rich in butyrate, which supports gut health and adds a smooth, buttery flavor for a satisfying, dairy-free coffee.
Emulsification: Using a blender or frother is essential to properly mix the oil into your coffee, preventing separation and creating a smooth, creamy texture.
Calorie Management: Be mindful of the high calorie content in oils. Replacing a nutritious meal with oily coffee can lead to an excess calorie intake if not properly managed within your diet.
Start Slow: For beginners, it's recommended to start with a small amount, like 1 teaspoon, and gradually increase your intake to avoid potential digestive issues.
Nutrient Awareness: While oily coffee provides energy, it is not a complete meal. Ensure you are still consuming a balanced diet rich in other essential nutrients.

Why Add Oil to Your Coffee?

Adding healthy fats to your coffee is a popular trend, particularly within low-carb and ketogenic circles, but its appeal extends beyond these diets. The practice is intended to provide sustained energy, enhance mental clarity, and promote feelings of fullness. Unlike the rapid energy spike and crash associated with sugary additions, healthy fats are digested more slowly, leading to a more consistent energy release throughout the morning.

The Bulletproof Coffee Phenomenon

The trend was popularized by entrepreneur Dave Asprey, who coined the term "Bulletproof Coffee". His recipe typically involves blending coffee with grass-fed butter and Medium-Chain Triglyceride (MCT) oil to create a high-fat, high-energy beverage. This creation is inspired by ancient traditions, such as Tibetan butter tea, and is intended to be a satisfying morning ritual that replaces a carb-heavy breakfast. While the initial hype included bold claims about cognitive performance, limited studies have shown similar alertness effects to black coffee, though the satiety effect is supported.

The Best Oils for Your Brew

When deciding what kind of oil to put in coffee, several options offer distinct benefits. Your choice should depend on your dietary needs, taste preference, and tolerance.

MCT Oil: The Fuel for Ketosis

MCT oil is a supplement made from specific medium-chain triglycerides (usually C8 and C10) found in coconut or palm kernel oil.

Rapid Energy: Unlike other fats, MCTs are quickly absorbed and transported directly to the liver, where they can be converted into ketones for a fast, clean energy source.
Cognitive Enhancement: Ketones provide fuel for the brain, and many users report improved focus and mental clarity.
Considerations: MCT oil is potent. Start with a small dose (1 teaspoon) and gradually increase, as too much too soon can cause digestive discomfort like diarrhea.

Coconut Oil: A Versatile and Accessible Option

Coconut oil is the most common oil added to coffee, containing a blend of medium-chain and long-chain fatty acids.

Metabolism Boost: The MCTs in coconut oil can still help speed up metabolism, although they are less concentrated than in pure MCT oil.
Gentle Digestion: Since coconut oil contains longer-chain fats (like lauric acid), it is metabolized more slowly and is often gentler on the digestive system for beginners.
Taste: It imparts a mild, tropical flavor and a creamy texture when blended.

Ghee: The Clarified Butter Alternative

Ghee is clarified butter that has had milk solids and water removed, making it a good option for many with dairy sensitivities.

Gut-Friendly: Ghee is a source of butyrate, a fatty acid that supports gut health and can help soothe the acidity of coffee.
Nutrient-Dense: It contains fat-soluble vitamins like A, D, E, and K.
Flavor: Ghee offers a rich, nutty, and buttery flavor profile that creates a luxurious, latte-like texture.

Olive Oil: A Surprising but Heart-Healthy Option

The recent Starbucks "Oleato" craze brought olive oil in coffee into the spotlight, but it has been a practice in some cultures for years.

Heart Health: Extra-virgin olive oil is packed with heart-healthy monounsaturated and polyunsaturated fats, as well as antioxidants and polyphenols.
Sustained Energy: Like other fats, it can help slow caffeine absorption, providing longer-lasting energy.
Taste: Choose a high-quality, mild olive oil to avoid an overpowering flavor. Blending is essential to emulsify the oil and prevent a greasy texture.

Comparison of Popular Coffee Oils


Feature	MCT Oil	Coconut Oil	Ghee	Olive Oil
Best For	Fast energy, ketosis, mental clarity	Metabolism support, creamy texture	Gut health, dairy-sensitive, rich flavor	Heart health, antioxidants
Fat Profile	Concentrated C8/C10 MCTs	Blend of MCTs and LCTs	Primarily saturated fat, butyrate	Monounsaturated fats
Digestion	Absorbed quickly, can cause discomfort	More gradual, gentler on stomach	Contains butyrate for gut health	Can cause issues in large amounts
Calorie Density	High, concentrated source	High, less concentrated than MCT	High, similar to butter	High, around 119 kcal per tbsp
Flavor	Flavorless, easily masked	Mild, tropical, can be noticeable	Rich, nutty, buttery	Nutty, buttery, depends on quality

How to Blend Your Perfect Oily Coffee

Proper emulsification is crucial to prevent the oil from separating and floating on the surface of your coffee. For a rich, creamy, and palatable result, follow these steps:

Brew your coffee: Start with freshly brewed, hot coffee.
Add your oil and fat: For one cup, begin with 1 teaspoon of your chosen oil (MCT, coconut, etc.) and add 1-2 teaspoons of grass-fed butter or ghee if desired.
Blend thoroughly: Pour the coffee, oil, and other additions into a blender. Blend on high for 20-30 seconds until the mixture is frothy and creamy. Alternatively, a handheld immersion blender or milk frother can work for single servings.

Potential Risks and Considerations

While adding oil to coffee can be beneficial, it's not for everyone and has some potential drawbacks:

High Calorie Intake: Fats are calorie-dense. Adding a tablespoon of oil can significantly increase your daily calorie consumption, potentially leading to weight gain if not accounted for.
Digestive Issues: Large amounts of oil, especially potent MCT oil, can cause digestive distress, including bloating, gas, and diarrhea.
Not a Meal Replacement: Replacing a balanced breakfast with oily coffee means missing out on vital nutrients like fiber, protein, vitamins, and minerals. It is not a complete nutritional meal.
High Saturated Fat: Bulletproof-style coffee can be high in saturated fat. While keto diets use fat for energy, those with a history of cardiovascular issues should be cautious.

Conclusion

Adding oil to coffee can be an effective way to provide sustained energy, improve mental clarity, and boost satiety, particularly for those on low-carb or ketogenic diets. The best oil for you depends on your goals: MCT for a fast energy boost, coconut oil for a gentler alternative, ghee for gut health and a rich flavor, and olive oil for added heart health benefits. Regardless of your choice, proper emulsification is key for a creamy, enjoyable drink. It is important to start with a small amount to assess your tolerance and remember that oily coffee is not a nutritional substitute for a balanced meal. Always consider the added calories and potential digestive effects. For those concerned about their fat intake or with pre-existing conditions, it is wise to consult with a healthcare professional before making this a regular habit.

Frequently Asked Questions

MCT oil is the best oil for a ketogenic diet because it is composed of specific medium-chain triglycerides (C8 and C10) that are rapidly converted into ketones, providing quick energy for the body and brain.

Yes, you can use regular coconut oil, but it is less concentrated in the specific MCTs that provide rapid energy. Coconut oil also contains lauric acid, which behaves more like a long-chain fat and is digested more slowly.

To prevent the oil from separating, you must emulsify it by blending it with your coffee. A high-speed blender, immersion blender, or milk frother will combine the fat and coffee into a smooth, creamy, latte-like drink.

While oil in coffee, particularly MCT oil, can support ketosis and increase satiety, it is not a magic bullet for weight loss. Weight loss ultimately depends on a calorie deficit, and oily coffee is high in calories that must be accounted for.

Common side effects, especially for beginners or those who use too much oil, include digestive discomfort like gas, bloating, and diarrhea. It can also lead to unintentional weight gain due to its high calorie density.

Yes, ghee is clarified butter with the milk solids (including lactose and casein) removed during processing. This makes it a suitable, dairy-free alternative for many people with lactose sensitivity.

Food-grade essential oils, like peppermint, can be added for flavor, but in moderation, as they are highly concentrated. It's important to use oils specifically marked for ingestion and to start with just a drop or two.