What Percentage of Coconut Oil Is MCT?

Table of Contents

1. Introduction
2. The MCT Content in Coconut Oil
3. Breaking Down the Four Types of MCTs
4. The Lauric Acid Debate: Is It Really an MCT?
5. Coconut Oil vs. MCT Oil: A Comparison
6. How Your Body Processes These Fats
7. Why We Source From Coconuts
8. The Benefits of the "Non-MCT" Parts of Coconut Oil
9. Integrating MCTs into Your Routine
10. Realistic Expectations for Using MCTs
11. BUBS Naturals and the Search for Purity
12. Conclusion

Introduction

If you have spent any time in the wellness or fitness world lately, you have probably seen coconut oil and MCT oil mentioned in the same breath. They are often treated as if they are the same product, but that is not quite the case. Understanding the relationship between these two is the key to knowing how to fuel your body for performance, whether you are heading out for a mountain hike or prepping for a heavy lifting session.

At BUBS Naturals, we believe that clarity is just as important as clean ingredients. Many people pick up a jar of coconut oil thinking they are getting a pure hit of medium-chain triglycerides (MCTs). While coconut oil is a great natural source of these fats, the actual percentage and the specific types of fats it contains make a massive difference in how your body uses that energy.

In this guide, we will break down the math of coconut oil, look at the specific fatty acid chains that define it, and explain why the "percentage" question is more complex than it first appears. Our goal is to help you understand exactly what you are putting in your body so you can choose the right tool for your specific lifestyle and goals.

Quick Answer: Coconut oil typically contains between 54% and 62% medium-chain triglycerides. However, the majority of this is lauric acid (C12), which behaves differently in the body than the more rapidly absorbed C8 and C10 fats found in concentrated MCT oil. If you want a deeper breakdown of that distinction, see our guide on Does Coconut Oil Have MCT? The Truth About Healthy Fats.

The MCT Content in Coconut Oil

When we talk about what percentage of coconut oil is MCT, we have to look at the chemistry of the oil itself. Coconut oil is a complex fat made up of several different types of fatty acids. These are categorized by the length of their carbon chains. Medium-chain triglycerides are fats with 6 to 12 carbon atoms.

In a standard jar of virgin or refined coconut oil, MCTs make up roughly 54% to 62% of the total fat content. The remaining 38% to 46% consists of long-chain triglycerides (LCTs). This distinction is important because your body processes medium chains and long chains through completely different metabolic pathways.

While the total percentage of MCTs in coconut oil is high compared to other foods like butter or palm oil, the specific breakdown of those MCTs is where the real story lies. Not all MCTs are created equal, and coconut oil is heavily weighted toward one specific type.

Breaking Down the Four Types of MCTs

To understand the value of the fats in coconut oil, you need to know the four players in the MCT game. Each one is named based on the number of carbon atoms in its chain. Generally speaking, the shorter the chain, the faster your body can turn that fat into usable energy.

Caproic Acid (C6)

This is the shortest of the medium-chain fats with only six carbon atoms. It converts to energy almost instantly. However, you will rarely find it in high concentrations because it tends to have an unpleasant, goat-like smell and taste. In coconut oil, C6 represents less than 1% of the total fat.

Caprylic Acid (C8)

With eight carbon atoms, C8 is considered the "gold standard" for quick energy. It bypasses the normal digestive process and goes straight to the liver, where it is converted into ketones—molecules that your brain and muscles can use for fuel instead of sugar. In coconut oil, C8 makes up only about 7% to 9% of the total fat.

Capric Acid (C10)

C10 has ten carbon atoms. It is slightly slower to process than C8 but still provides a very efficient source of energy and supports mental clarity. Coconut oil contains roughly 5% to 7% capric acid.

Lauric Acid (C12)

This is the "big" medium-chain fat, with twelve carbon atoms. It makes up the vast majority of the MCTs in coconut oil—about 42% to 49% of the total oil. Because its chain is longer, it sits right on the border between a medium-chain and a long-chain fat. This creates a significant debate in the world of nutrition.

Key Takeaway: While coconut oil is over 50% MCT, the vast majority of that content is lauric acid (C12). Only about 13% to 15% of coconut oil consists of the high-performance C8 and C10 fats that people usually seek when supplementing for energy and focus.

The Lauric Acid Debate: Is It Really an MCT?

The question of whether lauric acid (C12) should be treated like other MCTs is central to understanding the "percentage" of MCT in coconut oil. By chemical definition, any fat with 6 to 12 carbons is a medium-chain triglyceride. Therefore, C12 is technically an MCT.

However, many biologists and nutritionists argue that C12 behaves more like a long-chain triglyceride (LCT) during digestion. When you consume C8 or C10, these fats are absorbed directly into the portal vein and sent to the liver for immediate energy. They do not require bile or pancreatic enzymes to break down.

Lauric acid is different. Only about 25% to 30% of the lauric acid you eat follows that "shortcut" to the liver. The rest is processed like a long-chain fat, meaning it has to go through the lymphatic system and is more likely to be stored as body fat rather than burned immediately for fuel. This is why coconut oil, while healthy, does not provide the same rapid "spark" of energy that a concentrated C8/C10 oil does.

Coconut Oil vs. MCT Oil: A Comparison

If you are trying to decide between reaching for the jar of coconut oil or a bottle of pure MCT oil, it helps to see the data side-by-side. We design our products to serve specific needs, and knowing the "purity" of the fat source is a big part of that.

As you can see, the difference is one of concentration. Our MCT Oil Powder products are designed to remove the LCTs and the lauric acid, leaving you with 100% of the fats that convert most efficiently into ketones. This is why you can take a smaller serving of MCT oil and feel a more significant impact on your energy levels than you would with a massive spoonful of coconut oil.

How Your Body Processes These Fats

To appreciate why the percentage of MCT matters, we have to look at the metabolic "shortcut." Most fats we eat (like those in olive oil or steak) are long-chain triglycerides. These require a lot of work from your gallbladder and pancreas. They move through the lymphatic system and eventually enter the bloodstream, where they can be used for energy or stored in fat cells.

The MCTs—specifically C8 and C10—are unique. They are smaller molecules. Your body can absorb them almost as quickly as simple carbohydrates, but without the insulin spike that comes with sugar. They go straight to the liver. Once there, they are converted into ketones.

Ketones are a highly efficient fuel source. Many athletes find that ketones provide a steady stream of energy that prevents the "bonk" or "crash" often associated with sugar-based fuels. Because coconut oil has a lower percentage of these fast-acting fats, it provides a much slower, more sustained release of energy rather than the quick-hit performance boost of a pure MCT supplement.

Myth: Coconut oil is the same as MCT oil because it comes from coconuts. Fact: While MCT oil is usually derived from coconut oil, it is a concentrated extract. Coconut oil contains nearly 50% long-chain fats and slow-digesting lauric acid, whereas MCT oil is refined to be 100% fast-acting medium-chain fats.

Why We Source From Coconuts

Even though coconut oil is not 100% MCT, it is still the best source for creating high-quality MCT products. Some companies use palm kernel oil to source their MCTs because it is cheaper. However, palm oil production is often associated with significant environmental damage and deforestation.

We use 100% coconut-sourced MCTs because it aligns with our commitment to clean, sustainable ingredients. Our process involves "fractionation." This is a physical separation process where the oil is heated and cooled to separate the different fatty acids based on their melting points. We pull out the C8 and C10 to create our MCT Oil Powder and other products, leaving the heavier fats behind.

By starting with a natural source and refining it for purity, we ensure you get the benefits of the coconut without the "filler" fats that can slow down your digestion or dilute your energy levels.

The Benefits of the "Non-MCT" Parts of Coconut Oil

It is important to note that just because coconut oil has a lower percentage of "true" performance MCTs doesn't mean it is a "bad" fat. Coconut oil is a powerhouse in its own right, largely due to that high percentage of lauric acid.

Lauric acid has significant antimicrobial and antibacterial properties. It is fantastic for supporting gut health and skin health. This is why coconut oil is a staple in many people's beauty routines and why it is so effective for "oil pulling" to support dental health.

Furthermore, coconut oil has a higher smoke point than pure MCT oil. If you are pan-frying a steak or roasting vegetables at 350°F, coconut oil is a much better choice. Pure MCT oil has a lower smoke point and can break down and lose its nutritional value if it gets too hot.

Note: Use coconut oil for high-heat cooking and topical skin care. Use MCT oil for your morning coffee, shakes, and pre-workout fueling where you want rapid absorption.

Integrating MCTs into Your Routine

Knowing the percentage of MCT in your oil helps you dose it correctly. If you are looking for the metabolic benefits of 10 grams of pure C8 and C10, you would only need about a tablespoon of pure MCT oil. To get that same amount from coconut oil, you would have to eat nearly 8 tablespoons of the stuff, which would also come with over 800 calories and a heavy dose of long-chain fats.

For most people, the best approach is a "hybrid" model:

1. Morning Fuel: Add a scoop of our MCT Oil Powder or a tablespoon of pure MCT oil to your coffee. This gives you the fast-acting C8 and C10 for mental clarity and a morning energy boost without a heavy digestive load.
2. Daily Cooking: Use coconut oil for your sautéing and baking. This provides a slower-burning energy source and allows you to benefit from the antimicrobial properties of lauric acid.
3. Active Recovery: Many of our users mix MCT oil into their post-workout shakes alongside our Collagen Peptides. This supports both muscle recovery and the replenishment of energy stores without using heavy sugars.

Realistic Expectations for Using MCTs

While the science behind MCTs is impressive, it is important to approach them with a steady hand. Because C8 and C10 are absorbed so quickly, they can be a shock to the digestive system if you have never used them before.

We always recommend starting small. If you are switching from standard coconut oil to a concentrated MCT product, start with half a teaspoon or half a scoop. Listen to your body. Over a week or two, you can work your way up to a full serving. This helps your gut adjust to the rapid influx of medium-chain fats and ensures you get all the benefits without any temporary stomach discomfort.

Results also vary based on your overall diet. If you are following a low-carb or ketogenic lifestyle, you might notice the energy boost from MCTs almost immediately because your body is already primed to use ketones. If you eat a higher-carb diet, the MCTs still provide energy, but the "performance" feeling may be more subtle.

BUBS Naturals and the Search for Purity

At BUBS Naturals, our philosophy is simple: no BS. When we looked at the science of what percentage of coconut oil is MCT, we realized that "standard" coconut oil wasn't enough for the high-performance lifestyle we lead and support.

That is why our MCT products are focused on the "true" MCTs—the ones that actually move the needle for your energy and focus. We ensure that our sourcing is sustainable and that our products are third-party tested. We are also proud to be NSF for Sport certified, which means professional athletes and military personnel can trust that what is on the label is exactly what is in the jar.

Everything we do is built around the legacy of Glen "BUB" Doherty. He lived a life of adventure, purpose, and peak performance. If you want to learn more about that mission, read Our Story. We don't hide behind vague percentages; we provide the cleanest, most effective fats available.

Bottom line: Coconut oil is roughly 54% to 62% MCT, but most of that is slow-digesting lauric acid. For rapid energy and ketone production, a concentrated MCT oil consisting of C8 and C10 is the superior choice for your performance routine.

Conclusion

Understanding the math behind your fats allows you to be more intentional with your nutrition. Coconut oil is a wonderful whole food that belongs in every kitchen, but it is not a substitute for the concentrated power of pure MCTs. Whether you are trying to sharpen your mental focus for a long day at the office or looking for a clean energy source to power your next workout, knowing the difference between C12 and C8 is a major advantage.

We encourage you to experiment with both. Use the high percentage of lauric acid in coconut oil for your general health and cooking, and save the pure C8 and C10 for those moments when you need your body and brain to operate at their best.

In honor of Glen "BUB" Doherty, we are committed to making a difference beyond just our products. That is why 10% of all our profits are donated to veteran-focused charities. If you want to see how that commitment shows up beyond the label, read about our Giving Back to Veterans & Our Communities. When you choose us, you are not just fueling your own adventure—you are helping to support the community of men and women who serve.

Stay active, stay focused, and keep pushing your boundaries. We are here to provide the clean fuel you need to get there.

FAQ

Is coconut oil 100% MCT?

No, coconut oil is not 100% MCT. It typically contains between 54% and 62% medium-chain triglycerides, with the remaining balance being long-chain triglycerides and small amounts of unsaturated fats.

Why does MCT oil stay liquid while coconut oil is solid?

MCT oil stays liquid because it has been refined to contain only shorter-chain fatty acids (C8 and C10), which have much lower melting points. Coconut oil contains longer chains and a high percentage of lauric acid (C12), which cause it to solidify at room temperature.

Can I get the same benefits of MCT oil by just eating more coconut oil?

While you can get MCTs from coconut oil, it is much less efficient. To get a high dose of the fast-acting C8 and C10 fats, you would have to consume a very large amount of coconut oil, which also includes many more calories and slower-digesting fats.

Which is better for the keto diet, coconut oil or MCT oil?

MCT oil is generally considered better for the keto diet because it is more "ketogenic." The C8 and C10 fats in MCT oil convert into ketones much more rapidly than the lauric acid and long-chain fats found in standard coconut oil.