Top Natural Sources of MCT Oil: What Foods to Eat

Introduction
What Exactly Are Medium-Chain Triglycerides?
The Top Food Sources for MCTs
The Superiority of Goat and Sheep Dairy
Why Supplementation is Often Preferred
How to Incorporate MCT Foods into Your Routine
The Potential Benefits of High MCT Intake
Conclusion
FAQ

Introduction

Whether you are prepping for a morning rucking session or trying to sharpen your focus before a deep-work block, you’ve likely heard of MCT oil. Medium-chain triglycerides, or MCTs, have become a staple in the wellness and fitness communities because of how efficiently our bodies use them for fuel. While many people reach for a bottle of processed oil, these unique fats actually occur naturally in several common foods.

At BUBS Naturals, we believe in keeping things simple and effective. Understanding where your nutrients come from is the first step toward better performance and recovery. In this guide, we will break down the specific foods that contain high levels of MCTs, how they differ from one another, and how you can incorporate them into your daily routine. We want to help you identify the best natural sources so you can fuel your lifestyle with intention and clarity.

Quick Answer: The foods highest in MCT oil are coconut oil (about 55%), palm kernel oil (about 54%), and various dairy products like whole milk, butter, and goat cheese (roughly 8–12%). While these whole foods provide MCTs, concentrated supplements are often used to reach specific performance or metabolic goals.

What Exactly Are Medium-Chain Triglycerides?

To understand which foods are best, we first have to look at what makes an MCT different from other fats. Most of the fats in the American diet are long-chain triglycerides (LCTs). These have 13 to 21 carbon atoms in their molecular chains. Because they are long, they take a significant amount of work for your body to digest. They require bile and pancreatic enzymes to break down before they can be absorbed into your system.

MCTs are shorter, containing only 6 to 12 carbon atoms. Because of this shorter structure, they skip much of the traditional digestive process. Instead of being slowly broken down, they go straight to your liver. Once there, your liver can quickly convert them into ketones—a highly efficient energy source for both your muscles and your brain. For a deeper explanation, explore this guide to how to choose the best MCT oil for your lifestyle.

There are four specific types of MCTs found in food:

C6 (Caproic Acid): The shortest chain, converted very quickly to energy but often has a harsh taste.
C8 (Caprylic Acid): Many consider this the "gold standard" for energy and cognitive support.
C10 (Capric Acid): Slightly slower to turn into energy than C8, but still very effective and easy on the gut.
C12 (Lauric Acid): The longest of the medium chains. It behaves a bit more like a long-chain fat in the body but offers unique antimicrobial benefits.

Key Takeaway: The shorter carbon chain of MCTs allows them to bypass traditional digestion and move directly to the liver for immediate energy, making them a preferred fuel source for athletes and those seeking mental clarity.

The Top Food Sources for MCTs

While you can find MCTs in supplement form, several whole foods are naturally rich in these fats. If you are looking to diversify your intake, these are the primary sources to consider.

Coconut Oil

Coconut oil is the most famous source of MCTs for a reason. About 55% of the fat in coconut oil comes from medium-chain triglycerides. It is a versatile fat that stays solid at room temperature and has a high smoke point, making it excellent for cooking.

However, there is a catch. The majority of the MCTs in coconut oil are C12 (lauric acid). While C12 is technically a medium-chain fat, it takes longer to process than C8 or C10. If your goal is an immediate "kick" of energy, coconut oil is a great whole-food option, but it won't be quite as fast-acting as a concentrated oil or powder.

Palm Kernel Oil

Often confused with regular palm oil, palm kernel oil is extracted from the seed of the palm fruit rather than the fruit itself. It has a fat profile very similar to coconut oil, consisting of about 54% MCTs. In the food industry, it is frequently used in margarines and commercial baked goods.

While it is high in MCTs, we always recommend looking for sustainably sourced palm products. The environmental impact of palm harvesting is significant, so checking for certifications like RSPO (Roundtable on Sustainable Palm Oil) is a smart move for the conscious consumer.

Whole Milk and Full-Fat Dairy

Dairy products are the most common animal-based source of MCTs. In cow's milk, about 8% to 10% of the fatty acids are medium-chain. This includes whole milk, cream, and full-fat yogurt. The benefit of getting your MCTs from dairy is that these foods also provide protein, calcium, and vitamin D.

Grass-Fed Butter and Ghee

Butter is roughly 8% MCT. When you choose grass-fed butter, you are also getting higher levels of Omega-3 fatty acids and Vitamin K2. Ghee, which is clarified butter with the milk solids removed, is another excellent source. Because the water and proteins are removed, ghee has a very high smoke point and a concentrated fat profile. It is a staple for those following a ketogenic or paleo lifestyle because it provides those clean fats without the lactose that can irritate some people's digestion.

Myth: Coconut oil is the same thing as MCT oil. Fact: While coconut oil is a great source of MCTs, it is only about 55% MCT, and much of that is the slower-digesting C12. MCT oil is a concentrated supplement that is typically 100% C8 and C10 for faster energy.

The Superiority of Goat and Sheep Dairy

If you are looking for the highest natural concentration of MCTs in dairy, look toward goats and sheep. Historically, these milks have been prized for being easier to digest than cow’s milk, and their fat structure is a big reason why.

Goat milk contains about 30% to 35% medium-chain fatty acids. In fact, three of the MCTs (Caproic, Caprylic, and Capric acid) are named after the Latin word for goat (capra). Sheep milk is similarly high. Because these milks have a higher percentage of smaller fat globules and more MCTs, the body can often break them down more quickly with less digestive strain.

If you enjoy cheese, opting for a hard goat cheese or a feta made from sheep's milk can be a delicious way to increase your MCT intake. These foods fit naturally into a salad or as a standalone snack during a long day of travel or training.

Food Source	Total MCT Percentage (Approx.)	Primary MCT Types
Coconut Oil	55%	C12 (Lauric Acid)
Palm Kernel Oil	54%	C12, C8, C10
Goat Milk	30-35%	C8, C10
Sheep Milk	20-25%	C8, C10
Whole Cow Milk	8-10%	C8, C10, C12
Butter / Ghee	8-9%	C8, C10

Why Supplementation is Often Preferred

While the foods listed above are healthy additions to any diet, many people find that they need a more concentrated source to feel the specific benefits of MCTs. There are a few reasons why a supplement like our MCT Oil Creamer might be more effective for your goals than just eating more coconut oil or cheese.

First is the "C8 factor." As mentioned, C8 (Caprylic acid) is the most metabolically active MCT. It turns into ketones faster than any other fat. Most whole foods, like coconut oil, are heavily weighted toward C12. If you want the mental clarity and the rapid energy that MCTs are famous for, you need a high concentration of C8 and C10, which usually requires a process called fractionation to separate those specific fats from the rest of the oil.

Second is convenience and digestion. Eating enough butter or coconut oil to get a significant dose of MCTs can be heavy on the stomach and add a lot of extra calories. Our MCT products are designed to mix effortlessly into coffee or shakes, providing a clean dose of the specific fats you need without the "heavy" feeling that sometimes comes from consuming large amounts of whole-food fats.

Third is purity. At BUBS Naturals, we ensure our MCTs are sourced responsibly and are third-party tested. Our MCT oil powder is NSF for Sport certified, meaning it’s held to the highest standards of purity and safety. You know exactly what you’re putting in your body, which is essential when you're training hard or focusing on longevity.

Bottom line: Whole foods like coconut oil and goat cheese are great natural sources of MCTs, but concentrated supplements offer a more direct and efficient way to boost ketone production and energy levels.

For more background on the difference between formats, read MCT oil versus MCT oil powder.

How to Incorporate MCT Foods into Your Routine

Adding these fats to your diet doesn't have to be a chore. Since MCTs are stable fats, they are very easy to work with in the kitchen. Here are some practical ways to fuel up:

Upgrade Your Coffee

This is the classic "bulletproof" style. You can add a tablespoon of grass-fed butter or ghee to your morning coffee. For a cleaner, more portable option, many of our customers use our Butter MCT Oil Creamer. It provides that rich, buttery flavor and the C8/C10 MCTs in a powder that mixes with a simple stir.

Cooking with MCT-Rich Fats

Stop using refined seed oils for your high-heat cooking. Instead, reach for coconut oil or ghee. Because these are saturated fats, they are much more stable at high temperatures, meaning they won't oxidize and create harmful free radicals when you're searing a steak or sautéing vegetables.

Better Smoothies

If you find that a fruit-heavy smoothie leaves you feeling hungry or leads to a sugar crash an hour later, add some MCTs. A scoop of full-fat Greek yogurt or a spoonful of coconut cream can provide the fats necessary to slow down the absorption of sugar and keep your energy stable.

Salad Dressings

You can make a quick, energy-boosting salad dressing by whisking together some MCT oil (or melted coconut oil), apple cider vinegar, and dijon mustard. It’s a simple way to turn a standard lunch into a functional meal that supports your brain for the afternoon.

For additional ideas, see this guide to taking MCT oil powder.

The Potential Benefits of High MCT Intake

Why go through the effort of finding these specific foods? Research suggests that regular consumption of MCTs may support your health and performance in several key ways.

Sustained Energy Without the Crash

Because MCTs are turned into ketones, they provide a fuel source that doesn't rely on insulin. This means you can get a boost of energy without the "spike and crash" associated with carbohydrates. Many athletes report that having MCTs before a workout helps them maintain a steady pace for longer.

Support for Mental Clarity

The brain is a massive consumer of energy, and while it usually runs on glucose, it can run very efficiently on ketones. Many people find that adding MCTs to their morning routine helps clear "brain fog" and improves focus during demanding tasks.

Appetite Regulation

Fats are naturally satiating, but MCTs may have a unique ability to influence hunger hormones. Some studies suggest that MCTs can help increase the release of peptide YY and leptin, two hormones that tell your brain you are full. This can make it easier to stick to a healthy eating plan without feeling constantly deprived.

Gut Health and Immune Support

Lauric acid (C12), found abundantly in coconut oil, has been studied for its antimicrobial properties. It may help balance the gut microbiome by suppressing the growth of harmful bacteria. Similarly, the unique fatty acids in goat and sheep milk are often gentler on the digestive tract, making them a good choice for those with sensitive stomachs.

Note: If you are new to MCTs, start slow. Because they are absorbed so quickly, taking too much at once can lead to digestive upset or "disaster pants." Start with a teaspoon and gradually work your way up to a full tablespoon over a week or two.

For a closer look at MCT-related energy and focus, explore the benefits of MCT oil powder.

Conclusion

Finding what foods have high MCT oil is an excellent way to transition toward a more functional, fat-fueled diet. From the high concentrations in coconut and palm kernel oil to the highly digestible fats in goat and sheep dairy, these sources offer a natural way to support your energy and focus.

While whole foods should always be the foundation of your nutrition, high-quality supplements can bridge the gap when you need a specific, fast-acting fuel source. Whether you're reaching for a block of grass-fed butter or a scoop of BUBS Naturals MCT powder, you're making a choice to prioritize clean, efficient energy.

At the end of the day, our mission is about more than just supplements. We are dedicated to helping you live a life of adventure and purpose, inspired by the legacy of Glen "BUB" Doherty. That’s why we donate 10% of all our profits to veteran-focused charities. When you fuel your body with us, you’re also helping us give back to those who have served. Learn more about the BUBS story and 10% Rule.

Audit your pantry: Swap out refined vegetable oils for coconut oil or ghee.
Try goat dairy: Experiment with goat milk or cheese for a higher MCT percentage in your dairy intake.
Start small: Whether using whole foods or supplements, give your body time to adjust to the increased fat intake.
Keep it clean: Look for grass-fed and sustainably sourced products to ensure you're getting the best nutrient profile.

Ready to see how clean MCTs can change your morning? Try adding our MCT Oil Creamer to your next cup of coffee and feel the difference for yourself.

FAQ

Is MCT oil found in olive oil?

No, olive oil is primarily composed of long-chain triglycerides, specifically oleic acid (an Omega-9 fatty acid). While olive oil is incredibly healthy and a staple of the Mediterranean diet, it does not contain the medium-chain fats that provide the rapid energy and ketone production associated with MCTs.

Are there any vegan sources of MCTs?

Yes, coconut oil and palm kernel oil are the best vegan sources of MCTs. Since they are plant-derived, they are perfect for those following a vegan or plant-based diet. Many vegan athletes use concentrated MCT oil derived from coconuts to ensure they get enough clean fats for performance.

Can I get enough MCTs just from eating coconut?

While eating coconut meat or drinking coconut milk provides MCTs, you would have to consume a large volume to get the same amount of C8 and C10 found in a single tablespoon of concentrated MCT oil. Whole coconut is a great snack, but it is less efficient if your goal is targeted metabolic support.

Does cooking with coconut oil destroy the MCTs?

MCTs are very heat-stable because they are saturated fats. This means they do not easily break down or oxidize when exposed to heat. You can safely use coconut oil or ghee for frying, roasting, and baking without losing the beneficial properties of the medium-chain triglycerides.

What Foods Have High MCT Oil: The Top Natural Sources

Table of Contents

Introduction

What Exactly Are Medium-Chain Triglycerides?