What Foods Have Medium Chain Triglycerides: The Ultimate Guide

Prof. Mathilde O'Keefe 14 May 2025

Alright, let’s talk about what foods have medium chain triglycerides, because this is a big deal if you're into health, fitness, or just want to fuel your body the right way. MCTs, short for Medium Chain Triglycerides, are a type of fat that your body absolutely loves. They're super easy to digest and convert into energy, making them a popular choice for keto diets, weight loss plans, and even brain health. So, if you're wondering where you can find these magical fats, you're in the right place. We’re about to break it all down for you, no fluff, just facts.

Now, before we dive deep, let’s set the stage. MCTs aren’t just any old fats. They’re special because they bypass the normal digestion process and go straight to your liver, where they’re either used as instant energy or turned into ketones. These ketones are like brain fuel, giving you that mental clarity you’ve been chasing. And guess what? You don’t have to rely on expensive supplements to get them. There are plenty of foods out there packed with MCTs.

But hold up, not all fats are created equal. While some fats take forever to break down, MCTs are the quick-digesting kind. Think of them as the fast lane on a highway—they get to where they need to go without any delays. So, whether you're an athlete looking for a performance boost or someone who just wants to stay energized throughout the day, MCTs could be your new best friend. Let’s get started and figure out where to find them.

Understanding Medium Chain Triglycerides

First things first, what exactly are medium chain triglycerides? Well, they're a type of saturated fat with a unique structure. Unlike long-chain triglycerides (LCTs), which have more carbon atoms, MCTs have 6 to 12 carbon atoms, making them easier for your body to process. This is why they're often referred to as "fast-burning fats." They don’t stick around in your system, and they don’t get stored as body fat like some other fats might.

Here’s the kicker: MCTs are metabolized differently. Instead of being stored, they’re sent straight to your liver, where they’re either used immediately for energy or converted into ketones. This makes them a fantastic choice for people following low-carb diets, especially the ketogenic diet, where ketones are the primary source of energy. Plus, they’ve been linked to a bunch of health benefits, from boosting metabolism to improving cognitive function.

Why Should You Care About MCTs?

Let’s talk benefits. MCTs aren’t just trendy; they’re backed by science. Studies show that they can help with weight management by increasing fat burning and reducing appetite. They’ve also been linked to improved insulin sensitivity, making them a potential ally for people with type 2 diabetes. Not to mention, they can enhance endurance during exercise, which is great news for athletes. Oh, and let’s not forget about brain health. MCTs have been shown to improve memory and cognitive function, especially in older adults.

Foods Rich in Medium Chain Triglycerides

Now that you know why MCTs are awesome, let’s talk about where you can find them. The good news is, nature has already done the work for you. There are several foods that are naturally high in medium chain triglycerides, and they’re probably already in your kitchen. Let’s take a look at some of the best sources.

Coconut Oil

Coconut oil is probably the most well-known source of MCTs. It contains about 60% MCTs, making it a powerhouse for energy and brain health. Plus, it’s super versatile. You can use it for cooking, baking, or even as a substitute for butter in your coffee if you’re into bulletproof coffee. Just be mindful of the type of coconut oil you choose—virgin coconut oil tends to have a higher MCT content than refined versions.

Coconut Meat

Don’t forget about the actual coconut itself! Coconut meat is another great source of MCTs. It’s packed with lauric acid, which is technically a medium-chain fatty acid but behaves more like an MCT in the body. You can add shredded coconut to your yogurt, smoothies, or even use it in recipes for a tropical twist.

Palm Kernel Oil

Palm kernel oil is another excellent source of MCTs, containing about 50% of these beneficial fats. However, it’s important to note that palm oil production has been linked to deforestation, so if sustainability is a concern for you, you might want to opt for coconut oil instead. Still, if you can find sustainably sourced palm kernel oil, it’s a great option.

Other Sources of MCTs

Besides the obvious ones, there are a few other foods that contain medium chain triglycerides, albeit in smaller amounts. Let’s explore them.

Dairy Products

Butter, cheese, and full-fat milk all contain small amounts of MCTs. While they’re not as concentrated as coconut oil or palm kernel oil, they still contribute to your daily intake. Grass-fed dairy tends to have a higher MCT content, so if you’re looking to maximize your intake, go for grass-fed options whenever possible.

Goat Milk and Goat Cheese

Goat milk and goat cheese are another great option. They contain more MCTs than cow’s milk, making them a better choice if you’re looking to boost your intake. Plus, many people find goat dairy easier to digest, which is a bonus.

How Much MCT Should You Consume Daily?

Now that you know what foods have medium chain triglycerides, how much should you be consuming? The answer depends on your goals. If you’re using MCTs for weight loss or energy, a common recommendation is 20 to 70 grams per day. However, it’s important to start slow, especially if you’re new to MCTs. Your body needs time to adjust, and consuming too much too quickly can lead to digestive issues like diarrhea or nausea.

Here’s a tip: start with about 1 teaspoon of coconut oil or MCT oil per day and gradually increase your intake over a few weeks. This will give your body time to adapt and minimize any potential side effects.

Health Benefits of MCTs

We’ve already touched on some of the benefits, but let’s dive deeper. MCTs aren’t just about energy; they offer a whole range of health benefits. Here are some of the top reasons why you should consider incorporating them into your diet:

Improved weight management
Enhanced cognitive function
Better insulin sensitivity
Increased endurance during exercise
Support for gut health

And that’s not all. MCTs have also been shown to have antimicrobial properties, which can help support a healthy immune system. They may even reduce the risk of certain diseases, like Alzheimer’s, by providing an alternative energy source for brain cells.

Are MCTs Safe for Everyone?

For most people, MCTs are perfectly safe. However, if you have a medical condition like liver disease or certain metabolic disorders, it’s a good idea to talk to your doctor before adding them to your diet. Also, if you’re on a low-fat diet or have a history of gallbladder issues, you might want to proceed with caution.

MCT Supplements: Worth It or Not?

While you can get MCTs from food, many people opt for supplements. MCT oil is a popular choice because it’s concentrated and easy to use. It’s often flavorless and can be added to coffee, smoothies, or even taken straight. However, if you’re getting enough MCTs from your diet, you might not need a supplement. It all depends on your individual needs and preferences.

When choosing an MCT oil, look for one that’s derived from coconut or palm kernel oil and is free from additives or fillers. Also, be mindful of the source if you’re concerned about sustainability.

Recipes Featuring MCT-Rich Foods

Ready to start incorporating MCTs into your meals? Here are a couple of recipes to get you started:

Bulletproof Coffee

This one’s a classic. Simply brew a cup of coffee, add 1-2 tablespoons of MCT oil or coconut oil, and blend until frothy. Voila! You’ve got yourself a delicious, energy-boosting drink that’ll keep you going all morning.

Tropical Smoothie

For a refreshing treat, blend together coconut milk, frozen mango, banana, and a handful of spinach. Add a tablespoon of MCT oil for an extra energy kick. This smoothie is not only packed with MCTs but also loaded with vitamins and antioxidants.

Common Myths About MCTs

There’s a lot of misinformation out there about medium chain triglycerides. Let’s clear up a few common myths:

MCTs are bad for your heart. False. MCTs are actually heart-healthy and can improve cholesterol levels.
You need to take MCTs in large amounts to see benefits. False. Even small amounts can have a positive impact.
MCT oil is the only way to get MCTs. False. You can get them from whole foods like coconut oil and dairy products.

Conclusion: What Foods Have Medium Chain Triglycerides?

So, there you have it. The answer to "what foods have medium chain triglycerides" is simple: coconut oil, palm kernel oil, dairy products, and even some tropical fruits like coconut meat. MCTs are a powerful tool for boosting energy, improving brain function, and supporting overall health. Whether you choose to get them from food or supplements, the key is to start slow and listen to your body.

Now it’s your turn. Have you tried incorporating MCTs into your diet? What’s your favorite way to use them? Leave a comment below and let us know. And if you found this article helpful, don’t forget to share it with your friends. Let’s spread the word about these amazing fats!

Understanding Medium Chain Triglycerides
Why Should You Care About MCTs?
Foods Rich in Medium Chain Triglycerides
Other Sources of MCTs
How Much MCT Should You Consume Daily?
Health Benefits of MCTs
Are MCTs Safe for Everyone?
MCT Supplements: Worth It or Not?
Recipes Featuring MCT-Rich Foods
Common Myths About MCTs

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