Which oils are MCT? A complete guide to sources and benefits

November 21, 2025 •

3 min read

Over 50% of the fat in coconut and palm kernel oils consists of medium-chain triglycerides (MCTs), making them the richest natural sources. For those wondering which oils are MCT, the primary options are coconut and palm kernel oil, though MCT oil supplements offer a more concentrated form of these beneficial fatty acids.

Quick Summary

Medium-chain triglycerides are a type of fat most abundantly found in coconut oil and palm kernel oil, with supplements offering a highly concentrated form of these fatty acids.

Key Points

Natural Sources: Coconut and palm kernel oils are the richest natural sources of MCTs, containing roughly 55% MCT content.
MCT Oil Supplements: These are highly concentrated, purified extracts of MCTs, typically sourced from coconut or palm kernel oil through fractionation.
Caprylic (C8) and Capric (C10) Acids: MCT oil supplements often contain higher concentrations of C8 and C10, which are metabolized most efficiently for energy and ketone production.
Lauric Acid (C12): While technically an MCT and abundant in coconut oil, C12 behaves more like a long-chain fatty acid and is not as rapidly converted to energy as C8 and C10.
Health Benefits: MCTs provide a quick energy source, support ketosis on low-carb diets, and may aid in weight management and cognitive function.
Dosage and Side Effects: Start with a low dose of MCT oil to avoid potential digestive side effects like diarrhea and cramping. Gradually increase intake as tolerated.
Consult a Professional: Individuals with certain health conditions, such as diabetes or liver problems, should seek medical advice before using MCT oil.

What Are Medium-Chain Triglycerides (MCTs)?

Medium-chain triglycerides (MCTs) are a type of saturated fatty acid with a shorter carbon chain (6–12 atoms) than long-chain triglycerides (LCTs). This structural difference means MCTs are digested differently; they bypass the lymphatic system and are sent directly to the liver. In the liver, MCTs are rapidly converted into ketones, serving as a quick energy source for the body and brain.

Natural Oils That Contain MCTs

Several natural oils contain MCTs, though in varying concentrations:

Coconut Oil

Coconut oil is a primary natural source, with approximately 55% MCT content. However, the composition includes a high percentage (42-54%) of lauric acid (C12), which, despite being technically an MCT, is metabolized slower than C8 and C10. Coconut oil also contains smaller amounts of caprylic acid (C8) and capric acid (C10).

Palm Kernel Oil

Palm kernel oil is another significant natural source, containing about 54% MCTs, with a fatty acid profile similar to coconut oil. Sustainable sourcing is a key consideration when choosing palm kernel oil products.

Dairy Products

Dairy fats from grass-fed animals, such as butter, ghee, and whole milk, contain smaller quantities of MCTs. Ghee is particularly noted for its relatively higher MCT concentration compared to regular butter.

MCT Oil Supplements: A Concentrated Source

For a higher concentration of rapidly metabolized MCTs, supplements are ideal. These oils are typically derived from coconut or palm kernel oil through fractionation to isolate specific fatty acids.

What's in Pure MCT Oil?

High-quality MCT oil supplements primarily contain caprylic acid (C8) and capric acid (C10). These are preferred for their efficient conversion to ketones. Some manufacturers remove lauric acid (C12) and caproic acid (C6) as they are either slower to metabolize or can cause digestive issues. The benefit of this concentration is a more potent and rapid energy boost compared to coconut oil.

MCT Oil vs. Coconut Oil: A Comparison

To highlight the differences, here is a comparison of MCT oil supplements and coconut oil:


Feature	MCT Oil Supplement	Coconut Oil
MCT Concentration	Around 100% pure MCTs	Roughly 55% MCTs
Primary MCTs	Primarily C8 (Caprylic) and C10 (Capric)	Primarily C12 (Lauric), with less C8 and C10
Digestion Speed	Very fast absorption and energy conversion	Slower absorption, similar to LCTs
Conversion to Ketones	Highly efficient due to C8 and C10 content	Less efficient due to high C12 content
Physical State	Liquid at room temperature	Solid at room temperature
Flavor	Generally tasteless and odorless	Distinctive coconut flavor and aroma
Culinary Use	Best for smoothies, coffee, or salad dressings	Suitable for high-heat cooking

Health Benefits of MCTs

MCTs offer several potential health benefits, particularly relevant for those on low-carb or ketogenic diets:

Quick Energy: MCTs are quickly converted into ketones in the liver, providing rapid fuel for the body and brain.
Ketosis Support: MCT oil can aid in increasing ketone levels, supporting ketosis in individuals on ketogenic diets.
Weight Management: Some research suggests MCTs may help increase satiety and enhance fat burning, potentially assisting with modest weight loss.
Antimicrobial Effects: Fatty acids found in MCTs, including lauric, capric, and caprylic acids, have shown potential against various pathogens.
Cognitive Support: By providing an alternative energy source (ketones) for the brain, MCTs may support cognitive function.

Potential Side Effects and Considerations

While generally safe in moderation, high doses of MCT oil can cause digestive issues like diarrhea, nausea, and cramping. It is recommended to start with a small dose and gradually increase it. Individuals with conditions such as diabetes, liver problems, or high cholesterol should consult a doctor before using MCT oil due to its effects on ketone and cholesterol levels. Remember that MCTs are still saturated fats and calorie-dense, so moderate intake is important.

For more detailed information on MCTs and their health impacts, consult reputable medical and nutritional sources.

Conclusion: Selecting the Right MCT Oil for You

In summary, MCTs are naturally present in coconut oil, palm kernel oil, and full-fat dairy. For a highly concentrated and easily metabolized source, MCT oil supplements, primarily composed of C8 and C10 fatty acids, are most effective. The choice between natural sources and a supplement depends on your goals. While coconut oil is useful in cooking and contains some MCTs, pure MCT oil is better for maximizing quick energy and ketone production. Always consider dosage to avoid side effects and consult a healthcare professional, especially if you have existing health conditions.

Frequently Asked Questions

No, MCT oil is not the same as coconut oil. While MCT oil is often derived from coconuts, it is a highly concentrated and purified extract containing 100% medium-chain triglycerides. Coconut oil contains only about 55% MCTs, with a significant portion being the slower-to-metabolize lauric acid (C12), and also includes other fats.

For a pure, concentrated source of MCTs that provides the fastest energy, a high-quality MCT oil supplement is best. These are typically processed to isolate the most beneficial C8 and C10 fatty acids. Natural sources like coconut oil offer MCTs but at a much lower concentration.

It is generally not recommended to cook with pure MCT oil at high temperatures. It has a lower smoke point than coconut oil, and heating it can cause it to break down and lose its beneficial properties. It is best added to coffee, smoothies, or salad dressings.

Most experts agree that MCT oils containing a higher concentration of caprylic acid (C8) and capric acid (C10) are the most effective for rapid energy and ketone production. C6 is often excluded due to its unpleasant taste and smell, while C12 (lauric acid) is less efficiently metabolized.

Common side effects of MCT oil, especially when consumed in large quantities, include gastrointestinal issues such as diarrhea, nausea, bloating, and stomach cramps. It is advisable to start with a small dose and increase it gradually to minimize these effects.

People with certain health conditions should be cautious or avoid MCT oil. This includes individuals with diabetes, as MCTs can increase ketones, and those with liver problems, as the liver processes MCTs. Always consult a doctor before beginning supplementation.

To incorporate MCT oil, start with a small amount, such as half a teaspoon per day, mixed into drinks or dressings. You can blend it into coffee for a 'bulletproof' style drink, add it to smoothies, or use it in salad dressings. Gradually increase your dosage up to a few tablespoons per day based on your tolerance.