Which nuts have MCT?: A Comprehensive Look at Medium-Chain Triglycerides in Nuts

October 4, 2025 •

4 min read

While many people assume all healthy fats offer the same benefits, research shows that medium-chain triglycerides (MCTs) are metabolized differently than the fats found in most nuts. This raises a common question: Which nuts have MCT? This article clarifies the distinction between MCTs and other fats, revealing why nuts are not a significant source and pointing you toward the best dietary options.

Quick Summary

Nuts are not a significant source of medium-chain triglycerides (MCTs), which are primarily found in coconut and palm kernel oils. Most nuts contain long-chain triglycerides (LCTs) that are processed differently by the body. This guide details where to find MCTs and clarifies the nutritional role of different fats.

Key Points

Primary Sources of MCTs: The most concentrated sources of MCTs are coconut oil and palm kernel oil, not nuts.
Nuts Contain Mostly LCTs: Most nuts are rich in long-chain triglycerides (LCTs), which are digested and metabolized differently from MCTs.
MCTs Are Rapidly Absorbed: MCTs are absorbed directly into the bloodstream and sent to the liver for quick energy, unlike LCTs.
Trace Amounts in Some Nuts: Some nuts like almonds, cashews, and macadamias contain only trace amounts of MCTs.
Nuts Offer Other Benefits: While not a significant MCT source, nuts provide valuable nutrients like fiber, protein, vitamins, and other healthy fats.
Best for Targeted Boosts: For a targeted MCT energy boost, consider coconut oil or a specific MCT oil supplement.

What Exactly Are MCTs and LCTs?

Medium-chain triglycerides (MCTs) are a type of saturated fat with a shorter carbon chain (6 to 12 carbon atoms) compared to long-chain triglycerides (LCTs), which have 12 or more carbon atoms. This difference in structure is key to how the body processes them. LCTs, found in most common dietary fat sources like nuts, require bile salts and pancreatic enzymes for digestion before being transported through the lymphatic system.

In contrast, MCTs are more water-soluble and can be easily absorbed directly from the gut into the bloodstream. They are sent straight to the liver, where they are either used as an immediate energy source or converted into ketone bodies, which can be used for fuel by the brain and body. Because of this rapid absorption and metabolism, MCTs are a popular supplement, particularly for those on ketogenic or low-carb diets seeking a quick energy boost.

The Truth About Nuts and MCTs

For those looking to increase their MCT intake, focusing on nuts can be misleading. While many nuts are excellent sources of healthy fats, they primarily contain LCTs, not MCTs. The health benefits of nuts, such as supporting heart health and providing essential vitamins and minerals, come from their high content of monounsaturated and polyunsaturated fats, as well as fiber and antioxidants.

Nuts with trace amounts of MCTs

Although no common nut is considered a significant source of MCTs, some contain trace amounts. This is often an incidental byproduct of their overall fat composition. Nuts that may contain small quantities of MCTs include:

Cashews: Some products that incorporate cashews, often alongside ingredients like coconut oil, may have a good amount of MCTs. However, the cashews themselves are not a reliable source.
Almonds: These nuts are rich in monounsaturated fats but contain very small amounts of MCTs.
Macadamia nuts: Praised for their high monounsaturated fat content, macadamia nuts contain a small proportion of MCTs.
Brazil nuts: Known for their selenium content, Brazil nuts, like other nuts, contain healthy fats, including trace MCTs.

Primary Food Sources of Medium-Chain Triglycerides

To truly increase your dietary intake of MCTs, you should turn to the food sources where they are most concentrated. The top sources are:

Coconut Oil: The most renowned natural source, coconut oil is composed of about 54% MCTs. It is a versatile cooking ingredient and can be added to many dishes.
Palm Kernel Oil: Another concentrated source of MCTs, palm kernel oil is extracted from the seed of the oil palm. Ethical sourcing should be considered due to environmental concerns related to palm oil production.
MCT Oil Supplements: These are highly concentrated sources of MCTs, produced by extracting and isolating the MCTs from coconut or palm kernel oils. Supplements are often standardized to contain high amounts of caprylic acid (C8) and capric acid (C10), which are thought to be more rapidly metabolized than lauric acid (C12).
Dairy Products: Full-fat dairy, including butter, ghee, milk, cheese, and yogurt from grass-fed sources, contains modest amounts of MCTs.

Comparing Sources of Healthy Fats

To illustrate the difference between getting healthy fats from nuts versus obtaining concentrated MCTs, consider this comparison table.


Feature	Nuts (e.g., Almonds, Walnuts)	Coconut Oil	MCT Oil Supplement
Primary Fat Type	Long-Chain Triglycerides (LCTs), Monounsaturated and Polyunsaturated Fats	Medium-Chain Triglycerides (MCTs), mainly Lauric Acid (C12)	Isolated Medium-Chain Triglycerides (MCTs), usually C8 and C10
MCT Content	Trace amounts, not a significant source	Very high, around 54% of its fat content	Extremely high, almost 100% pure MCTs
Absorption Speed	Slower; requires bile salts and pancreatic enzymes for digestion	Fast; quickly absorbed into the bloodstream	Very fast; bypasses typical digestive processes
Typical Use	Snacking, cooking, baking	Cooking, baking, adding to beverages	Supplementing; adding to coffee, smoothies
Overall Nutritional Profile	Provides fiber, protein, vitamins (E, B6), and minerals	Offers some vitamins and antioxidants	Provides pure MCTs without other nutrients

How to Incorporate MCTs and Healthy Fats into Your Diet

For a balanced approach, consider incorporating both nuts and dedicated MCT sources into your diet. Nuts offer a broad spectrum of nutrients, while MCTs can provide a targeted energy boost. Here are some strategies:

Start with Small Doses: If you are new to MCT oil, start with a small amount (e.g., 1 teaspoon) and gradually increase to avoid digestive discomfort.
Boost Your Beverages: Add a teaspoon of MCT oil or coconut oil to your morning coffee, tea, or smoothie for a quick source of energy.
Cook with Coconut Oil: Use coconut oil for cooking or baking to naturally increase your MCT intake. Its high heat stability makes it a good option for many recipes.
Snack Smart: While not a primary MCT source, a handful of almonds or macadamia nuts makes for a healthy, high-fat snack that provides other essential nutrients.
Use Full-Fat Dairy: Opt for full-fat yogurt or cheese from grass-fed cows, goats, or sheep to get modest amounts of MCTs.
Make Your Own Nut Mix: Combine healthy nuts like almonds and walnuts with a sprinkle of chia seeds for added nutrients. While not MCT-rich, this combination provides a variety of beneficial fats and fibers.
Consider Sustainable Sources: If using palm kernel oil, look for certified sustainable options to minimize environmental impact.

Conclusion

In summary, the notion that nuts are a primary source of MCTs is a common misconception. While nuts are a valuable part of a healthy diet, providing essential nutrients and beneficial long-chain fats, they are not a reliable way to significantly increase your MCT intake. The most concentrated and effective sources of medium-chain triglycerides are coconut oil, palm kernel oil, and specialized MCT oil supplements. By understanding the difference in fat composition, you can make informed nutritional choices that align with your specific health and dietary goals.

For further reading on the science behind medium-chain triglycerides, consult the comprehensive review in a peer-reviewed journal.

Frequently Asked Questions

Medium-chain triglycerides are fats with a shorter carbon chain length (6 to 12 carbon atoms). They are digested and absorbed more rapidly than other dietary fats, providing a quicker source of energy.

No. While some nuts, such as almonds and cashews, contain very small or trace amounts of MCTs, most nuts consist primarily of long-chain triglycerides (LCTs) and are not considered a reliable source of MCTs.

No common nut is a significant source of MCTs. For those specifically seeking MCTs, concentrated sources like coconut oil, palm kernel oil, or MCT oil supplements are far superior.

Yes. MCT oil is a highly concentrated supplement made by extracting and isolating MCTs from coconut or palm kernel oil. Coconut oil is a natural source that contains MCTs but also other fats.

Primary sources of MCTs include coconut oil, palm kernel oil, coconut cream, and some full-fat dairy products like grass-fed butter, ghee, and certain cheeses.

The confusion arises because nuts are widely known as a source of healthy fats. However, people often mistake the general 'healthy fat' category for a specific type, like MCTs. Most nuts contain LCTs, not MCTs.

For a significant increase, you can add coconut oil or MCT oil to smoothies, coffee, or use it for cooking. Start with small amounts to assess your tolerance.