Table of Contents
- Introduction
- Understanding Medium-Chain Triglycerides
- The Top Natural Source: Coconut Products
- Palm Kernel Oil: The Hidden Source
- Dairy Products: The Animal-Based Option
- Why Whole Foods May Not Be Enough
- How Your Body Processes MCT Foods
- Practical Ways to Add MCT Foods to Your Diet
- Benefits of MCTs for Active Lifestyles
- Safety and Considerations
- Conclusion
- FAQ
Introduction
You are likely looking for a clean, efficient energy source that fits into a busy, active life. Whether you are prepping for a morning ruck or just trying to stay sharp during back-to-back meetings, what you put in your body matters. Medium-chain triglycerides, or MCTs, have become a staple for anyone interested in better performance and mental clarity. Unlike most fats that take a long time to break down, these fats provide a direct line of energy to your brain and muscles.
At BUBS Naturals, we focus on providing clean, effective fuel because we know that the right nutrition supports big goals. While many people use supplements like MCT Oil Powder to get their daily dose, it is helpful to know which whole foods contain these fats naturally. This guide will break down exactly which foods have MCTs, how they differ from one another, and why the specific type of fat you consume changes how you feel.
QUICK ANSWER BOX
Quick Answer: The richest natural food sources of MCTs are coconut oil (about 55–65%), palm kernel oil (about 50%), and whole-milk dairy products like butter, goat cheese, and whole milk. While these foods contain MCTs, they are often dominated by lauric acid (C12), which behaves more like a long-chain fat than the rapid-energy C8 and C10 fats found in concentrated supplements.
Understanding Medium-Chain Triglycerides
To understand which foods have MCTs, we first need to look at what they actually are. Most fats in the modern diet are long-chain triglycerides (LCTs). These are found in things like olive oil, avocado, and nuts. LCTs have 13 to 21 carbon atoms in their chains. Because the chains are long, the body has to work harder to break them down. They require bile and pancreatic enzymes to digest and must travel through the lymphatic system before hitting the bloodstream.
MCTs are different. They have shorter chains, typically between 6 and 12 carbon atoms. Because they are smaller, the body processes them much faster. They go straight from the gut to the liver. Once in the liver, they are used for immediate energy or turned into ketones. Ketones are an alternative fuel source for the brain that does not rely on sugar or carbohydrates.
There are four main types of MCTs found in food:
- C6 (Caproic Acid): The shortest chain, but it often tastes and smells unpleasant.
- C8 (Caprylic Acid): The most efficient for energy and ketone production.
- C10 (Capric Acid): Slightly slower than C8 but still excellent for metabolism.
- C12 (Lauric Acid): The longest of the medium chains. It is technically an MCT, but it behaves more like an LCT during digestion.
Key Takeaway: MCTs are unique because they bypass the normal, slow digestion process for fats. By going straight to the liver, they provide a fast-acting energy source that is less likely to be stored as body fat compared to other oils.
Creamers
The Top Natural Source: Coconut Products
When people ask what food has MCT oil in it, coconut is almost always the first answer. It is the gold standard for plant-based MCTs. However, not all coconut products are created equal.
Coconut Oil
Coconut oil is the primary source of MCTs in nature. Roughly 54% to 65% of the fatty acids in coconut oil are medium-chain triglycerides. It is a solid at room temperature because it is high in saturated fat. It is a versatile cooking oil with a high smoke point, making it great for sautéing or baking.
However, there is a catch. Most of the MCT content in coconut oil is C12 (lauric acid). While lauric acid has antimicrobial properties and is healthy in its own right, it does not provide the same immediate energy "kick" that the shorter chains do. Only about 13% to 15% of coconut oil consists of the high-performance C8 and C10 fats.
Coconut Cream and Milk
Full-fat coconut milk and coconut cream are also excellent sources. If you use coconut milk from a can, you are getting a significant dose of these fats. Coconut cream is even more concentrated. These are great for adding to smoothies, curries, or even your morning coffee if you prefer a non-dairy option.
Desiccated Coconut and Flesh
Eating the meat of the coconut itself provides MCTs along with fiber. Dried, unsweetened coconut flakes can be an easy snack on the trail. While you get less concentrated oil per gram than you would from pure coconut oil, the fiber helps slow down digestion and provides a more sustained release of energy.
Myth: Coconut oil is the same thing as MCT oil. Fact: Coconut oil contains MCTs, but it also contains long-chain fats. Pure MCT oil is a concentrated extract that removes the long-chain fats and the C12 (lauric acid) to provide a more potent energy source.
Palm Kernel Oil: The Hidden Source
Palm kernel oil is another significant source of MCTs. It contains about 50% medium-chain triglycerides, similar to coconut oil. However, it is important not to confuse palm kernel oil with regular palm oil.
Regular palm oil is harvested from the fruit of the palm tree and is mostly long-chain fats. Palm kernel oil is harvested from the seed or kernel. While it is high in MCTs, there are significant environmental concerns regarding how palm oil is produced globally. We prioritize sustainability and clean sourcing, which is why we focus on coconut-derived MCTs in our products. Many athletes and wellness-conscious individuals avoid palm kernel oil due to its impact on deforestation and habitat loss.
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Join The ClubDairy Products: The Animal-Based Option
Many people are surprised to learn that dairy contains MCTs. Mammals, including humans, naturally produce these fats. In fact, human breast milk contains MCTs to help infants grow and develop their brains rapidly.
Goat and Sheep Dairy
Goat’s milk is one of the better animal sources of MCTs. It contains about 30% to 35% MCTs as a percentage of its total fat. Sheep’s milk is similar. Because these milks have a higher concentration of shorter-chain fats, they are often easier for people to digest than cow’s milk. Goat cheese (chevre) and goat milk yogurt are excellent ways to get these fats from whole food sources.
Cow’s Milk and Butter
Cow’s milk contains MCTs, but in much lower concentrations—usually around 6% to 10% of the total fat. However, because butter is concentrated fat, it becomes a more viable source. Grass-fed butter, in particular, is a favorite among those following a ketogenic or high-fat diet. It contains small amounts of C8 and C10, along with butyrate, a short-chain fatty acid that supports gut health.
Ghee (Clarified Butter)
Ghee is butter that has been simmered to remove the water and milk solids. What remains is pure fat. Because it is more concentrated than standard butter, the MCT content per tablespoon is slightly higher. Ghee is also lactose-free and has a very high smoke point, making it a favorite for cooking at high temperatures.
MCT Content Comparison Table
| Food Source | Total MCT % of Fat | Primary MCT Type | Notes |
|---|---|---|---|
| Coconut Oil | 55% - 65% | C12 (Lauric Acid) | Highest plant source |
| Palm Kernel Oil | 50% | C12 (Lauric Acid) | Environmental concerns |
| Goat Cheese | 30% - 35% | C8, C10, C12 | Easier to digest |
| Grass-Fed Butter | 6% - 10% | C10, C12 | Contains butyrate |
| Whole Milk (Cow) | 6% - 8% | C12 | Low concentration |
Why Whole Foods May Not Be Enough
If you are looking for the specific metabolic benefits associated with MCTs—like weight management support or a sharp cognitive boost—relying solely on whole foods can be difficult.
To get a therapeutic dose of the "fast" MCTs (C8 and C10), you would have to consume massive amounts of coconut oil or butter. For example, to get 14 grams of C8 and C10 (the amount in one tablespoon of pure MCT oil), you might need to eat seven or eight tablespoons of coconut oil. That is a lot of extra calories and lauric acid that your body may not need.
This is why many people choose to supplement. Our MCT Oil Creamer is designed to give you that concentrated dose without the digestive upset that some people experience with liquid oils. It mixes easily into coffee or shakes, providing a clean boost that whole foods alone can’t easily match.
How Your Body Processes MCT Foods
The reason you might choose one food over another often comes down to how your body handles it. When you eat MCT-rich foods, your liver is the main player.
- Absorption: Unlike other fats, MCTs are water-soluble enough to enter the portal vein directly. They don't need to be packaged into chylomicrons.
- Energy Conversion: Once in the liver, MCTs are oxidized. This means they are burned for fuel. This process produces ketones.
- Metabolic Thermogenesis: Studies suggest that MCTs may increase the calories your body burns (thermogenesis) compared to long-chain fats. This is why many people report feeling "warmer" after consuming them.
- Satiety: These fats may influence hunger hormones like leptin and peptide YY. This can help you feel full longer, which is a big win for weight management.
Bottom line: MCTs are processed more like carbohydrates than traditional fats, giving you quick energy without the insulin spike associated with sugar.
Practical Ways to Add MCT Foods to Your Diet
Adding these foods to your routine does not have to be complicated. If you are active and always on the move, you need snacks and meals that are easy to prep and pack.
The Morning Coffee Routine
One of the most popular ways to use MCTs is in "fatty coffee." You can blend grass-fed butter or coconut oil into your coffee to create a creamy, latte-like drink that keeps you energized for hours. For an even cleaner option, our Butter MCT Oil Creamer provides a rich, buttery flavor without the mess of measuring out oil or butter. It’s a simple way to get your brain firing first thing in the morning.
High-Performance Smoothies
If you prefer a cold start to the day, coconut milk or coconut cream is a great base for smoothies. Combine it with some berries, a scoop of Collagen Peptides, and some spinach. The MCTs in the coconut milk help your body absorb the fat-soluble vitamins in the greens and fruit.
Sautéing and Roasting
Stop using inflammatory seed oils and switch to coconut oil or ghee for your cooking. Use ghee for high-heat steak or vegetable sears, and use coconut oil for medium-heat stir-fries. You get the benefits of the MCTs while avoiding the oxidation that happens with less stable oils.
On-The-Go Snacks
Full-fat goat cheese with some nuts or jerky is a great high-protein, high-fat snack. You can also carry individual packets of coconut butter, which is just ground-up coconut meat. It’s naturally sweet and loaded with MCTs and fiber.
Benefits of MCTs for Active Lifestyles
We aren't just interested in these fats because they are a trend. We care about them because they work. When you are pushing your limits, every bit of efficiency counts.
Sustained Mental Clarity
The brain usually runs on glucose, but it actually prefers ketones. By eating foods high in MCTs, you provide your brain with a steady stream of ketone energy. This can help eliminate the "brain fog" that many people feel in the afternoon or after a heavy carb meal.
Improved Endurance
Athletes often find that MCTs help them go longer. Because these fats are burned so quickly, they can be used as fuel during long-duration exercise, potentially sparing your body’s stored glycogen (sugar). This can prevent the "bonk" or "hitting the wall" during a long run or ride.
Digestive Support
While some people need to start slow to let their stomach adjust, MCTs—especially from goat’s milk or fermented dairy—can be very easy on the digestive tract. They are often used in clinical settings for people with malabsorption issues because they are so easy to process.
Note: If you are new to MCTs, start with small amounts. Too much too fast can lead to "disaster pants" (digestive urgency). Start with a teaspoon of coconut oil or half a scoop of powder and work your way up.
Safety and Considerations
For most people, MCT-rich foods are a safe and healthy addition to a balanced diet. However, there are a few things to keep in mind.
First, they are still fats, which means they are calorie-dense. If your goal is weight loss, you still need to be mindful of your total energy intake. Adding 500 calories of MCTs on top of an already high-calorie diet will not lead to weight loss. The goal should be to replace less healthy fats or sugars with these clean energy sources.
Second, if you have specific heart health concerns, it is always wise to talk to your healthcare provider. While MCTs are processed differently than other saturated fats, everyone's lipid profile responds differently to increased fat intake.
Finally, remember that variety is key. While MCTs are great, your body also needs the essential fatty acids found in things like wild-caught fish, walnuts, and flaxseeds. MCTs do not contain Omega-3 or Omega-6 fatty acids, so don't make them your only source of fat.
Conclusion
Finding out what food has MCT oil in it is the first step toward optimizing your daily energy. From the high concentrations in coconut oil and palm kernel oil to the more modest amounts in goat cheese and butter, these fats are readily available in nature. By incorporating these whole foods into your diet, you can support your brain, your metabolism, and your athletic performance.
However, for those times when you need a concentrated, mess-free boost, supplements can bridge the gap. Our mission at BUBS Naturals is to help you live a life full of adventure and purpose, just like Glen "BUB" Doherty did. That’s why we ensure our products are the cleanest on the market, and why we donate 10% of all profits to veteran-focused charities through our Giving Back to Veterans & Our Communities commitment.
Start by swapping out one inflammatory cooking oil for coconut oil or adding a splash of full-fat coconut milk to your morning routine. Listen to your body, adjust your intake, and see how much better you feel when you are fueled by the right fats.
FAQ
Does olive oil have MCT oil in it?
No, olive oil is almost entirely made of long-chain triglycerides, specifically oleic acid. While olive oil is incredibly healthy and a great source of monounsaturated fats, it does not provide the rapid-energy MCTs found in coconut or dairy.
Is coconut oil the same as MCT oil?
Not exactly. Coconut oil contains about 54–65% MCTs, but a large portion of that is lauric acid (C12), which takes longer to digest. Pure MCT oil is a concentrated extract that typically contains only C8 and C10, providing a much faster energy boost than standard coconut oil.
Which dairy product has the most MCTs?
Goat’s milk and goat cheese are among the highest dairy sources, with about 30% of their fat content coming from MCTs. Butter and ghee are also good sources because they are concentrated fats, though their overall MCT percentage is lower than that of goat or sheep dairy.
Can I get enough MCTs from food alone for a keto diet?
While you can certainly get MCTs from food, it is difficult to get high therapeutic doses of C8 and C10 from whole foods without consuming a very high amount of calories. Most people on a ketogenic diet find that a combination of MCT-rich foods and a concentrated MCT supplement works best for maintaining high ketone levels.
