Table of Contents
- Introduction
- What Are Medium-Chain Triglycerides?
- The Top Foods High in MCTs
- Why Food Sources Differ from MCT Oil
- The Benefits of Adding MCT Foods to Your Routine
- How to Incorporate MCT Foods into Your Day
- A Note on Digestion and Tolerance
- Choosing the Right Source for You
- Summary and Next Steps
- FAQ
Quick Answer: The most concentrated food sources of MCTs are coconut oil and palm kernel oil, both containing roughly 50% or more medium-chain triglycerides. Other natural sources include full-fat dairy products like goat milk, butter, and ghee, though these contain much lower concentrations than pure MCT oil.
Introduction
If you’ve spent any time in the wellness or fitness space, you’ve likely heard someone talk about MCTs. Whether it’s being stirred into a morning coffee or touted as a keto staple, this specific type of fat has earned a reputation for providing clean, efficient energy. But while a bottle of liquid oil is the most common way to see it, medium-chain triglycerides (MCTs) actually occur naturally in a variety of whole foods.
At BUBS Naturals, we believe in keeping things simple and clean. We focus on ingredients that serve a purpose and back up your active lifestyle. Understanding where your nutrients come from is the first step toward better performance and recovery. If you aren't ready for a supplement yet, knowing which foods provide these fats naturally is a great place to start.
In this guide, we’ll break down exactly what foods are high in MCT oil, how they differ from one another, and why the specific type of MCT you consume matters for your goals. We will look at the science of how your body processes these fats and how you can easily incorporate them into your daily routine to support your energy and focus. For more background, read this guide to what MCT coconut oil is and how it differs from regular coconut oil.
What Are Medium-Chain Triglycerides?
To understand which foods are best, we first need to define what an MCT actually is. Most of the fats you eat in a standard diet are long-chain triglycerides (LCTs). These have 13 to 21 carbon atoms in their fatty acid chains. Because these chains are long, your body has to work harder to break them down. They require a complex process involving bile and pancreatic enzymes before they can be absorbed and used for energy.
MCTs are different. As the name suggests, their carbon chains are shorter—typically between 6 and 12 carbon atoms long. Because of this shorter structure, they bypass much of the standard digestive process. Instead of being slowly broken down, they go straight to your liver. Once there, your body can quickly convert them into ketones, which serve as an immediate fuel source for your brain and muscles.
There are four specific types of MCTs:
- C6 (Caproic Acid): The shortest chain, converted very quickly, but often tastes and smells unpleasant in large amounts.
- C8 (Caprylic Acid): Widely considered the most efficient for energy production and ketone growth.
- C10 (Capric Acid): A slightly longer chain that still offers fast energy and may support immune function.
- C12 (Lauric Acid): The longest of the MCTs, often found in high amounts in coconut oil. It behaves more like a long-chain fat in the body but offers strong antimicrobial properties.
Key Takeaway: The shorter the carbon chain, the faster your body can convert the fat into usable energy. While all MCTs are beneficial, C8 and C10 are the most sought-after for those looking for a mental and physical boost.
For a deeper explanation of these differences, explore this guide to the different types of MCT oil.
Creamers
The Top Foods High in MCTs
While you can find MCTs in several places, the concentration varies wildly. If you are looking to move the needle on your energy levels or stay in ketosis, you want to focus on the following sources.
1. Coconut Oil
Coconut oil is the undisputed heavyweight of the MCT food world. About 50% to 60% of the fat in coconut oil is made up of MCTs. However, it is important to note that the majority of that is Lauric Acid (C12). While C12 is technically a medium-chain triglyceride, your body processes it a bit more slowly than C8 or C10.
Still, coconut oil is the most accessible and versatile way to get these fats into your diet. It is shelf-stable, has a relatively high smoke point, and works well in everything from sautéed vegetables to morning smoothies.
2. Palm Kernel Oil
Often confused with regular palm oil, palm kernel oil is derived from the seed of the palm fruit rather than the fruit itself. It is extremely high in MCTs, with a concentration of about 50%. Like coconut oil, it is high in Lauric Acid.
While it is an effective source, we always recommend looking for sustainably sourced options. Many people avoid palm kernel oil due to environmental concerns, which is why many high-quality supplements prefer coconut-sourced MCTs.
3. Goat Milk and Goat Cheese
The name "caproic," "caprylic," and "capric" acid actually comes from the Latin word caper, meaning goat. This is because goat milk is one of the best animal-based sources of these fats. About 25% to 35% of the fatty acids in goat milk are MCTs.
If you struggle with cow’s milk, goat milk or goat cheese (like chevre) can be a double win. It is often easier on the digestive system and provides a much higher MCT hit than standard dairy.
4. Sheep Milk and Cheese
Similar to goat milk, sheep milk is rich in medium-chain fats. Cheeses like Pecorino Romano or Manchego contain higher levels of MCTs than common cow-milk cheeses like Cheddar or Mozzarella. They also tend to be higher in protein and certain vitamins, making them a dense nutritional choice for active individuals.
5. Grass-Fed Butter and Ghee
Standard cow's milk dairy does contain MCTs, but in much smaller amounts—usually around 5% to 8%. However, when you use clarified butter (ghee) or grass-fed butter, you are getting a more nutrient-dense profile.
Ghee is particularly useful because the milk solids have been removed, leaving behind pure fat with a very high smoke point. It contains small amounts of MCTs and butyrate, a short-chain fatty acid that may support gut health. While it isn't as concentrated as coconut oil, it is a staple for anyone following a high-fat or ketogenic lifestyle.
Why Food Sources Differ from MCT Oil
It is a common misconception that eating a spoonful of coconut oil is the same as taking a serving of MCT oil. While coconut oil is a great whole food, it is not a concentrated supplement.
MCT oil is created through a process called fractionation. This involves taking coconut or palm kernel oil and separating the specific C8 and C10 chains from the rest of the fat. The result is a liquid or powder that is 100% MCTs, with zero Lauric Acid (C12) or long-chain fats.
Myth: Coconut oil and MCT oil are the same thing. Fact: Coconut oil contains about 50% MCTs, most of which is the slower-digesting C12. Pure MCT oil is a concentrated extract of the fastest-acting chains (C8 and C10).
When you eat whole foods like cheese or butter, you are also consuming LCTs, proteins, and sugars (lactose). This means the "hit" of energy from the MCTs will be more subtle and slower to arrive. For a fast energy boost before a workout or a long session at your desk, a concentrated source is usually more effective. You can compare the differences in this guide to MCT oil versus MCT powder.
BUBS Collagen Club
Save 10% plus free shipping on every order, and get a FREE Welcome Kit worth $105 when you subscribe. Cancel anytime.
Join The ClubThe Benefits of Adding MCT Foods to Your Routine
Why should you care about these specific fats? For most of our community, it comes down to how these fats help you perform throughout the day.
Sustained Energy Without the Crash
Unlike carbohydrates, which can cause a spike and subsequent crash in blood sugar, MCTs provide a steady stream of fuel. Because they are converted into ketones so quickly, they offer an alternative energy source that doesn't rely on insulin. This is why many people find they can go longer between meals when they incorporate these fats into their breakfast.
For more information, read about how MCT oil can support daily energy.
Mental Clarity and Focus
Your brain is a massive consumer of energy. While it usually runs on glucose, it is very efficient at using ketones. Many athletes and professionals report a "lifting of the fog" when they use MCTs. By including foods like goat cheese or coconut oil in your diet, you may support more consistent cognitive function throughout the day.
Satiety and Weight Management
Fats, in general, help you feel full. MCTs, specifically, have been shown in some studies to influence hormones like peptide YY and leptin, which signal to your brain that you are satisfied. If you find yourself snacking or feeling "hangry" two hours after breakfast, adding a source of MCTs can help bridge that gap.
Bottom line: MCTs are unique because they act more like a fast-burning fuel (like carbs) but offer the long-lasting satiety and stability of a fat.
How to Incorporate MCT Foods into Your Day
You don't need to overthink this. The best way to use these foods is to swap out less efficient fats for MCT-rich ones.
- Upgrade Your Coffee: This is the most popular method. Instead of standard milk or creamer, try a tablespoon of grass-fed butter or a scoop of MCT Oil Creamer. Our MCT Oil Creamer is designed for this exact purpose—it mixes effortlessly and provides that creamy texture without any fillers.
- Smoothies: A tablespoon of coconut oil or a handful of goat milk yogurt can transform a fruit smoothie into a balanced, energy-sustaining meal.
- Cooking Fats: Use ghee or coconut oil for your eggs or sautéed greens. Ghee, in particular, adds a rich, nutty flavor that is much more complex than standard vegetable oils.
- Salad Dressings: You can make a quick vinaigrette using MCT oil or a liquid coconut oil mixed with apple cider vinegar and herbs. It’s an easy way to get healthy fats onto your plate without heating them.
For a richer option in coffee, consider Butter MCT Oil Creamer.
A Note on Digestion and Tolerance
If you are new to medium-chain triglycerides, start slow. Because these fats bypass much of the normal digestive process, they can sometimes cause "disaster pants" (stomach cramping or urgency) if you take too much too soon.
Start with a small amount—perhaps a teaspoon of coconut oil or half a serving of an MCT supplement—and see how your body reacts. Most people find that their digestive system adapts within a week or two. If you have a sensitive stomach, MCT powders are often much easier to tolerate than liquid oils because they are more gently processed by the gut.
This guide to MCT oil digestion and tolerance offers additional tips for starting slowly.
Choosing the Right Source for You
When choosing between whole foods and supplements, consider your goals.
If you are just looking for a healthy, balanced diet, focus on whole foods. Eat the goat cheese, cook with the ghee, and enjoy the coconut milk in your curry. These provide a spectrum of nutrients beyond just fats.
However, if you are looking for a specific performance outcome—like staying in ketosis, fueling a fasted workout, or achieving deep focus during a work sprint—a concentrated supplement is the way to go. We created our MCT products to be the cleanest possible version of this fuel. We use 100% coconut-sourced MCTs, ensuring you get the C8 and C10 chains that actually make a difference, without any of the palm oil or chemical fillers found in cheaper brands.
| Food Source | Estimated MCT Content | Primary MCT Type |
|---|---|---|
| Coconut Oil | 55-60% | Lauric Acid (C12) |
| Palm Kernel Oil | 50% | Lauric Acid (C12) |
| MCT Oil/Powder | 100% | Caprylic (C8) & Capric (C10) |
| Goat Milk | 25-30% | Caproic, Caprylic, Capric |
| Grass-Fed Butter | 5-8% | Various |
| Ghee | 7-10% | Various |
Summary and Next Steps
Medium-chain triglycerides are more than just a trend; they are a functional tool for anyone looking to optimize their energy and health. Whether you get them from a slice of goat cheese or a scoop of our MCT Oil Creamer, these fats can help you stay fueled and focused without the heaviness of traditional fats.
At BUBS Naturals, we are driven by more than just supplements. We are driven by a mission to help you live a life of purpose and adventure, just like our friend Glen "BUB" Doherty. That’s why we ensure every product we make is clean, simple, and effective. It’s also why we donate 10% of all our profits to veteran-focused charities in BUB’s honor. Learn more about BUBS Naturals’ story and giving-back mission.
Ready to see the difference for yourself? Start by swapping one of your daily fats for a high-MCT alternative. Whether it's cooking your dinner in ghee or adding a scoop of our clean MCT powder to your morning brew, your body and brain will thank you for the upgrade.
FAQ
Can I fry food in MCT oil?
No, it is not recommended to use pure MCT oil for high-heat frying because it has a very low smoke point. If you want to cook with MCT-rich fats, use coconut oil or ghee, which are much more stable at higher temperatures.
Does coconut oil have the same benefits as MCT oil?
Coconut oil is great, but it isn't exactly the same. Coconut oil is about 50% MCTs, but the majority is Lauric Acid (C12), which digests more slowly. Pure MCT oil is a concentrated version that focuses on the faster-acting C8 and C10 chains.
Are there any side effects to eating too many MCT foods?
The most common side effect is digestive upset, including bloating, gas, or diarrhea, especially if you aren't used to them. It is best to start with small amounts and gradually increase your intake as your body adapts.
Is butter a good source of MCTs?
Butter contains a small amount of MCTs (about 5-8%), but it is not a concentrated source. While it is a healthy fat choice, especially if it's grass-fed, it won't provide the same rapid energy boost as coconut oil or a dedicated MCT supplement.
