What Food Has MCT Oil? Top Natural Sources Explained

Introduction
What Are Medium-Chain Triglycerides?
The Top Natural Food Sources of MCTs
The Difference Between MCT Oil and Whole Foods
Why the Type of Food Matters
Practical Ways to Add MCT-Rich Foods to Your Routine
Potential Benefits of MCT-Rich Foods
Safety and Dosing for MCTs
Why Quality Matters at BUBS Naturals
Summary and Next Steps
FAQ

Introduction

If you have spent any time in the wellness or fitness space lately, you have probably heard of MCT oil. It is often touted as the "jet fuel" of fats, providing a quick source of energy for the brain and body. Most people know it as a clear liquid they add to their morning coffee, but MCTs are not just a lab-created supplement. They are a natural part of certain foods we have been eating for centuries.

At BUBS Naturals, we believe in using clean, functional ingredients that fit into an active, high-performance lifestyle. Understanding where these nutrients come from helps you make better choices for your recovery and energy levels. While concentrated supplements are the most efficient way to get a high dose, knowing which whole foods contain these fats can help you round out your nutrition.

This guide will break down exactly which foods contain medium-chain triglycerides, how they differ from the supplements you see on the shelf, and how to use them to fuel your next adventure. We will look at the science of these fats and why your body treats them differently than the heavy fats found in a standard steak or a piece of fried food.

Quick Answer: The richest natural food sources of MCTs are coconut oil and palm kernel oil, followed by full-fat dairy products like goat milk, butter, and cheese. While these foods contain MCTs, they are often mixed with long-chain fats, which is why many people use concentrated MCT oil supplements for targeted energy and ketone production.

What Are Medium-Chain Triglycerides?

To understand which foods have MCTs, we first need to look at what they are. All fats are made of chains of carbon and hydrogen atoms. Most of the fats in the American diet are long-chain triglycerides (LCTs), which contain 13 to 21 carbon atoms. Because these chains are long, your body has to work hard to break them down. They require bile and pancreatic enzymes to digest, and they take a slow route through your lymphatic system before reaching your bloodstream.

MCTs are different. They have shorter chains, typically between 6 and 12 carbon atoms. Because they are smaller, your body handles them with much more speed. Instead of going through the long digestive process, they go straight to your liver through the portal vein. Once there, the liver can quickly convert them into ketones, which are an efficient alternative fuel source to glucose (sugar).

There are four specific types of MCTs found in food, categorized by their carbon length:

C6 (Caproic Acid): The shortest chain, converted very quickly but often has a harsh taste.
C8 (Caprylic Acid): Widely considered the most efficient for energy and ketone production.
C10 (Capric Acid): Slightly slower than C8 but still very effective for metabolic support.
C12 (Lauric Acid): The longest MCT. It makes up a large portion of coconut oil and has unique antimicrobial properties, though it behaves more like a long-chain fat in the digestive tract.

For a deeper explanation of how these fats work, read this guide to choosing the best MCT oil for your lifestyle.

The Top Natural Food Sources of MCTs

While you can find MCTs in a few different places, they are not as common as other types of fats. You won't find them in olive oil, avocado oil, or fish oil. Those are all great fats, but they are primarily long-chain. If you are looking for MCT-rich foods, you need to look at specific tropical plants and animal milks.

1. Coconut Oil

Coconut oil is the undisputed king of MCT food sources. Roughly 54% to 65% of the fatty acids in coconut oil are MCTs. However, there is a catch. The vast majority of the MCTs in coconut oil—about 48%—is Lauric acid (C12). While C12 is technically a medium-chain fat, your liver processes it more slowly than C8 or C10.

Despite this, coconut oil remains the best whole-food source for anyone looking to increase their intake of these fats. It is versatile, stable at high temperatures, and easy to incorporate into everything from stir-fries to baked goods.

2. Palm Kernel Oil

It is important to distinguish between palm oil and palm kernel oil. Regular palm oil comes from the fruit of the palm tree and is mostly long-chain fats. Palm kernel oil comes from the seed and is very high in MCTs, similar to coconut oil. It contains about 50% MCTs.

While it is a potent source, we always recommend looking for sustainably sourced options. The palm oil industry has a significant environmental footprint, so if you are using it as a food source, make sure the brand prioritizes ethical harvesting practices.

3. Dairy Products

Animal milk is the other primary source of natural MCTs. However, the concentration is much lower than in tropical oils. In cow’s milk, MCTs usually make up about 8% to 10% of the total fat content. If you are drinking skim milk, you are getting zero MCTs because the fat has been removed. You have to go for full-fat options to reap the benefits.

Butter and Ghee: Grass-fed butter and ghee (clarified butter) are excellent ways to get MCTs into your diet. Ghee is especially popular in the fitness community because the milk solids have been removed, making it more tolerable for those with dairy sensitivities.
Goat and Sheep Milk: These are actually higher in MCTs than cow’s milk. Goat milk fat contains about 30% to 35% MCTs. This is one reason why goat milk and goat cheese are often easier for people to digest; the fats are smaller and more easily processed by the gut.
Cheese: Hard cheeses like Parmesan or Cheddar contain small amounts of MCTs, provided they are made from whole milk.

4. Human Breast Milk

While not a "food" for adults, it is worth noting that human breast milk contains MCTs. Nature designed this as a way to provide nursing infants with immediate energy for growth and brain development. This underscores how fundamental these fats are to human biology and energy management.

Food Source	Total Fat Content	Estimated MCT % of Fat	Primary MCT Type
Coconut Oil	100%	54–65%	C12 (Lauric Acid)
Palm Kernel Oil	100%	50%	C12 (Lauric Acid)
Goat Milk	3–4%	30–35%	C8, C10
Grass-Fed Butter	80%	8–10%	C8, C10
Full-Fat Yogurt	3–5%	7–9%	C8, C10

The Difference Between MCT Oil and Whole Foods

You might be wondering: if coconut oil is 60% MCT, why do people buy separate MCT oil? The answer lies in concentration and metabolic speed.

When you eat coconut oil, you are getting a mix of fats. You get some C8 and C10, but you mostly get C12 and some long-chain fats. Your body has to process all of those together. If your goal is a rapid spike in ketones for mental clarity or a pre-workout boost, the C12 in coconut oil might be too slow.

MCT oil supplements are created through a process called fractionation. This involves heating the oil to separate the different fatty acids based on their boiling points. The result is a concentrated liquid that is usually 100% C8 and C10.

For a closer comparison, explore MCT oil versus MCT oil powder.

Key Takeaway: While whole foods like coconut oil and goat milk offer a broad range of nutrients, MCT oil supplements provide a "fast-track" to energy. The supplements remove the slower-burning fats (C12 and LCTs), allowing your liver to produce ketones almost immediately. Both have a place in a healthy diet, but they serve different purposes.

Why the Type of Food Matters

If you are trying to use food to hit a specific performance goal, the source of your MCTs matters. For example, the MCTs found in dairy (goat milk, butter) are naturally higher in C8 and C10 compared to the MCTs in coconut. Even though dairy has less total MCT, the quality of the MCTs for quick energy is quite high.

On the other hand, coconut oil is fantastic for overall wellness and cooking. The high Lauric acid content is great for the immune system and gut health. If you are making a meal and want a slow, sustained energy release, coconut oil is a perfect choice. If you are 20 minutes out from a heavy lifting session and want mental focus, a concentrated supplement is the better tool.

Our MCT Oil Creamer is designed with this in mind. We use a clean coconut source but focus on the specific medium-chain fats that give you that sharp, focused feeling without the lag of slower-digesting oils. It is a way to get the best of the plant world in a form that matches the pace of your life.

Myth: Coconut oil and MCT oil are the same thing.
Fact: Coconut oil is a whole food containing a mix of many fats, including some MCTs. MCT oil is a concentrated supplement that extracts only the specific medium-chain fats (usually C8 and C10) for faster energy and ketone production.

Practical Ways to Add MCT-Rich Foods to Your Routine

You don't need to overthink it to get more of these healthy fats into your day. It is about making simple swaps and being intentional with your fat sources.

In the Morning

Start by looking at your coffee or tea. If you usually use a sugary creamer, try switching to a tablespoon of grass-fed butter or a scoop of our MCT Oil Creamer. This provides a stable source of energy that prevents the mid-morning caffeine crash. If you prefer a smoothie, adding half a cup of full-fat coconut milk provides a rich, creamy texture and a solid dose of MCTs.

For Cooking

Stop reaching for vegetable or canola oils, which are high in processed long-chain fats and can be pro-inflammatory. Use coconut oil for sautéing vegetables or baking. If you are cooking at higher heats, ghee is an excellent choice because it has a high smoke point and still contains those natural dairy MCTs.

As a Snack

If you need a quick pick-me-up during the day, look for snacks that naturally contain these fats:

A handful of unsweetened coconut flakes.
A small serving of goat cheese with sliced cucumbers.
Full-fat Greek yogurt topped with chia seeds.

Bottom line: You can significantly increase your MCT intake by replacing processed vegetable oils with coconut oil and switching from low-fat dairy to full-fat, grass-fed options.

Potential Benefits of MCT-Rich Foods

Why go through the effort of tracking down these foods? Many athletes and wellness enthusiasts report several key benefits from regular consumption.

Sustained Energy

Because MCTs go straight to the liver, they provide energy faster than almost any other fat. This makes them a great "bridge" fuel when you are between meals or pushing through a long training session. Many people find that they feel more alert and less prone to energy dips when they include MCTs in their morning routine.

Weight Management Support

Some research suggests that MCTs may help with satiety—the feeling of being full. Because they are processed so quickly, they are also less likely to be stored as body fat compared to long-chain triglycerides. Replacing a portion of your daily fat intake with MCTs can be a helpful strategy for maintaining a healthy body composition.

Cognitive Support

Your brain is the most energy-hungry organ in your body. While it usually runs on glucose, it can run very efficiently on ketones. By providing your body with the building blocks for ketone production, you may support better focus and mental clarity, especially during fasted states or low-carb days.

Learn more about the potential benefits of MCT oil.

Safety and Dosing for MCTs

If you are new to MCTs, there is one golden rule: start slow. Because these fats bypass much of the normal digestive process, they can be a bit of a shock to the system if you have too much at once.

If you jump straight to three tablespoons of coconut oil or MCT oil, you might experience what some call "disaster pants"—gas, bloating, or a sudden urge to run to the bathroom. This isn't because the fat is bad for you; it's just your gut adjusting to a new type of fuel.

Start with one teaspoon or half a tablespoon a day. Monitor how your stomach feels. After a week, if everything is fine, you can move up to a full tablespoon. Most people find their "sweet spot" is between one and three tablespoons per day, spread out across different meals.

Note: MCT oil and foods are very calorie-dense. While they are "healthy fats," they still count toward your total daily intake. Use them as a replacement for other fats rather than an addition to a diet already high in calories.

Why Quality Matters at BUBS Naturals

Whether you are eating whole coconut or using our supplements, quality is the foundation of everything we do. We didn't just start a company to sell powder; we started it to honor the legacy of Glen "BUB" Doherty. Glen lived a life of adventure and high performance, and he knew that you can't perform at your peak if your fuel is full of fillers and junk.

That is why we ensure our products are simple and clean. Our MCT powders are designed to mix perfectly without clumping, and they are free from the hidden sugars often found in grocery store creamers. We want you to feel the difference in one scoop, knowing that your energy is backed by science and a mission that matters.

When you choose us, you are not just fueling your own body. We follow the 10% Rule and brand mission, donating 10% of all our profits to veteran-focused charities. It is wellness with a purpose—helping you live a better, more active life while giving back to those who served.

Summary and Next Steps

Finding foods that have MCT oil in them is simpler than it seems. Focus on tropical oils like coconut and palm kernel, and don't be afraid of full-fat dairy from goats and cows. These foods provide a natural, balanced way to get these unique fats into your system.

Swap your oils: Use coconut oil or ghee instead of vegetable oils.
Go full-fat: Choose whole-milk yogurt or goat cheese to get natural dairy MCTs.
Supplement for speed: Use a concentrated MCT oil or creamer when you need immediate mental focus or a pre-workout boost.
Listen to your gut: Start with small servings to let your digestion adapt.

Ready to take your energy to the next level? Try adding a scoop of our MCT Oil Creamer to your morning routine. It is the easiest way to get the benefits of these powerful fats without the mess of liquid oils or the lag of whole foods.

FAQ

Can I get enough MCTs from coconut oil alone?

While coconut oil is a great food source, it is mostly Lauric acid (C12), which is absorbed more slowly than other MCTs. If you are looking for a quick energy boost or deep ketone production, you might find that a concentrated MCT supplement works better than coconut oil alone. However, coconut oil is still an excellent addition to a healthy, balanced diet.

Is butter a good source of MCT oil?

Butter contains about 8% to 10% MCTs, mostly C8 and C10. While this is lower than coconut oil, the MCTs in butter are very high quality for energy production. Using grass-fed butter or ghee is a great way to naturally incorporate small amounts of MCTs into your meals.

For a ready-to-mix option combining MCTs with grass-fed butter, consider Butter MCT Oil Creamer.

Are there any MCTs in olive oil or avocados?

No, olive oil and avocados are primarily made of long-chain monounsaturated fats. These are very healthy fats that support heart health and reduce inflammation, but they do not provide the rapid energy or ketone production associated with medium-chain triglycerides. You should include both in your diet for different health benefits.

Why does MCT oil make my stomach upset?

MCTs are processed very quickly and bypass much of the normal digestive path, which can cause "osmotic diarrhea" if you take too much too soon. Your gut needs time to adjust to this rapid absorption. The best way to avoid an upset stomach is to start with a very small dose—around one teaspoon—and slowly increase it over several weeks.

What Food Has MCT Oil In It

Table of Contents

Introduction

What Are Medium-Chain Triglycerides?