About 60% of the fatty acids in coconut oil are medium-chain if you count lauric acid (C12), but only about 14% are the shorter caproic (C6), caprylic (C8) and capric (C10) acids that make up commercial MCT oil [1][3]. Lauric acid alone is about 46% of coconut oil's fatty acids, and it is absorbed and used more slowly than C8 and C10, partly like a long-chain fat [1][3]. So coconut oil is a rich source of lauric acid, not a concentrated source of the fast-acting MCTs.
Key Takeaways
- USDA data: lauric acid (C12) is about 46% of coconut oil's fatty acids; caprylic (C8) about 7.5% and capric (C10) about 6% [1].
- Counting C6 through C12, coconut oil is about 60% medium-chain fatty acids; counting only C6 to C10, it is about 14% [1].
- One tablespoon of coconut oil supplies about 1.7 g of C8 plus C10, about 5.7 g of lauric acid and about 11 g of saturated fat [1].
- MCT oil is made from the C8 and C10 fractions, so it is a far more concentrated source of those fats than coconut oil [3].
- The Dietary Guidelines for Americans, 2025-2030 advise keeping saturated fat to no more than 10% of daily calories; one tablespoon of coconut oil is about half of that on a 2,000-calorie diet [1][2].
- Large amounts of MCTs commonly cause stomach upset, so start small [6].
Evidence grade: Moderate. The fatty acid profile comes from USDA analytical data; the health findings rest on meta-analyses of mostly small, short trials (13 MCT oil trials for body weight and 16 coconut oil trials for blood lipids).
The Fatty Acid Profile of Coconut Oil
Coconut oil is almost pure fat, and about 82.5 g of every 100 g is saturated fat, according to USDA FoodData Central [1]. Most of that saturated fat is made of medium-chain fatty acids, which have 6 to 12 carbon atoms. The table below shows how the main fatty acids break down.
| Fatty acid | Carbon length | Grams per 100 g of coconut oil | Share of total fatty acids | Per tablespoon (13.6 g) |
|---|---|---|---|---|
| Caproic acid | C6 | 0.5 g | About 0.5% | 0.06 g |
| Caprylic acid | C8 | 6.8 g | About 7.5% | 0.9 g |
| Capric acid | C10 | 5.4 g | About 6% | 0.7 g |
| Lauric acid | C12 | 41.8 g | About 46% | 5.7 g |
| Myristic acid | C14 | 16.7 g | About 18% | 2.3 g |
| Palmitic acid | C16 | 8.6 g | About 10% | 1.2 g |
| Total saturated fat | All lengths | 82.5 g | About 91% | 11.2 g |
Shares are calculated from the USDA values for total saturated, monounsaturated and polyunsaturated fatty acids (about 90.5 g per 100 g) [1]. Exact amounts vary somewhat between brands and batches, but this profile is typical.
How Much MCT Is in Coconut Oil?
The answer depends on whether lauric acid counts as an MCT.
- Counting C6, C8, C10 and C12: about 60% of coconut oil's fatty acids are medium-chain. This is where the familiar "more than half" figure comes from [1].
- Counting only C6, C8 and C10: about 14% of the fatty acids. These are the fats concentrated in commercial MCT oil [1][3].
Both numbers are accurate. They answer different questions. If you want to know how much fat in coconut oil is technically medium-chain, the answer is roughly 60%. If you want to know how much of the fast-absorbed fat found in MCT oil you get from coconut oil, the answer is roughly 14%, or about 1.7 g per tablespoon.
Does Lauric Acid Behave Like an MCT?
Only partly. Chemists classify lauric acid as a medium-chain fatty acid, but in the body it sits between the shorter MCTs and long-chain fats.
Caprylic (C8) and capric (C10) acids are poorly packed into chylomicrons, the particles that carry most dietary fat through the lymph. Instead, they travel straight to the liver through the portal vein, where they are burned quickly and turned into ketones [3]. Rodent studies show lauric acid is more likely to be absorbed through the lymph, so it reaches the liver later and produces a smaller, slower rise in ketones [3].
That is why MCT oil makers remove lauric acid. Standard MCT oil is produced by separating the fatty acids shorter than lauric acid from coconut oil, so the finished oil is rich mainly in caprylic and capric acids [3]. Lauric acid also raises blood cholesterol, with a larger effect on HDL than on LDL [3]. For a full side-by-side comparison, see our guide on whether MCT oil is the same as coconut oil.
Coconut Oil vs MCT Oil
| Coconut oil | MCT oil | |
|---|---|---|
| Main fatty acid | Lauric acid (C12), about 46% | Caprylic (C8) and capric (C10) acids |
| C8 plus C10 per tablespoon | About 1.7 g | Most of the oil; check the product label |
| How it is absorbed | A mix: C8 and C10 go to the liver quickly; lauric acid partly through the lymph | Mostly straight to the liver through the portal vein |
| Ketone response | Smaller and slower | Larger and faster |
| Kitchen use | Cooking and baking | Added to drinks and dressings; less suited to frying than laurate-rich oils [3] |
Sources: USDA FoodData Central [1] and McCarty and DiNicolantonio, 2016 [3].
What the Research Says About MCTs and Coconut Oil
Body weight and composition
A 2015 meta-analysis of 13 randomized trials in 749 healthy adults compared MCTs (specifically C8 and C10) with long-chain fats for at least three weeks. MCTs lowered body weight by an average of about 0.5 kg more than long-chain fats, with small reductions in waist and hip size [5]. The authors noted that many trials were poorly reported, they detected commercial bias, and they called for larger independent studies [5]. These trials used MCT oil, not coconut oil.
Coconut oil itself has not shown the same signal. A 2020 meta-analysis of 16 trials found that, compared with non-tropical vegetable oils, coconut oil did not change body weight, body fat or waist size [4].
Blood lipids
The same 2020 meta-analysis found that coconut oil raised LDL ("bad") cholesterol by about 10.5 mg/dL compared with non-tropical vegetable oils such as olive, soybean or canola. It also raised HDL cholesterol by about 4 mg/dL. It did not affect markers of blood sugar or inflammation [4]. The authors concluded that this LDL effect should inform choices about how much coconut oil to use [4].
Energy and ketones
Because C8 and C10 are burned quickly in the liver, they raise ketones, which the body can use as fuel [3]. Researchers are studying whether these ketones affect brain energy and function, but the evidence in healthy people is early, and coconut oil delivers only a small amount of C8 and C10 per serving [1][3].
Coconut Oil and Saturated Fat Guidance
The Dietary Guidelines for Americans, 2025-2030 state that, in general, saturated fat should not exceed 10% of total daily calories. They suggest prioritizing oils with essential fatty acids, such as olive oil, when cooking, and add that more high-quality research is needed on which dietary fats best support long-term health [2].
On a 2,000-calorie diet, 10% of calories is 200 calories, or about 22 g of saturated fat. One tablespoon of coconut oil has about 121 calories and 11 g of saturated fat, roughly half of that daily limit [1][2]. Coconut oil can fit into a balanced diet, but it works best in small amounts alongside other fats. Our guide to dietary fats explains how the different types compare.
How to Use Coconut Oil and MCT Oil
- Measure it. Use a teaspoon or tablespoon rather than pouring freely, because coconut oil is about 121 calories per tablespoon [1].
- Rotate your fats. Use coconut oil for flavor in some dishes and rely on unsaturated oils, such as olive oil, for everyday cooking [2].
- If you want C8 and C10, choose MCT oil. A tablespoon of coconut oil supplies only about 1.7 g of C8 and C10 along with about 11 g of saturated fat; MCT oil is the concentrated source [1][3].
- Start low with MCT oil. Begin with a small amount and increase slowly, because digestive side effects become more common at higher doses [6].
- Following a low-carb plan? MCT oil is common in ketogenic eating; our keto diet guide covers how it fits.
Safety and Interactions
A 2026 systematic review of 33 studies with 1,100 participants found that digestive symptoms were the most common side effects of MCT use, especially diarrhea, abdominal pain, discomfort and nausea. They were often mild, but moderate to severe reactions and dropouts happened, particularly at higher doses [6]. Coconut oil contains less C8 and C10, but large amounts can still upset the stomach and add many calories.
Because coconut oil raises LDL cholesterol compared with unsaturated oils, people who have been told to watch their cholesterol should talk with their doctor or a registered dietitian before using it often [4]. If you take cholesterol-lowering medicine, talk to your doctor or pharmacist before making large changes to the fats you eat. If you have liver or digestive conditions that affect fat absorption, ask your clinician before using MCT oil.
Frequently Asked Questions
How much MCT is in coconut oil?
About 60% of coconut oil's fatty acids are medium-chain if you include lauric acid (C12). If you count only caproic, caprylic and capric acids (C6 to C10), the share is about 14%, or about 1.7 g of C8 plus C10 per tablespoon, based on USDA data [1].
What are the different types of MCTs in coconut oil?
Coconut oil contains caproic acid (C6, about 0.5%), caprylic acid (C8, about 7.5%), capric acid (C10, about 6%) and lauric acid (C12, about 46%) as a share of total fatty acids [1].
Is lauric acid an MCT?
By chemical length, yes: it has 12 carbons. In the body, it behaves partly like a long-chain fat. It is more likely to be absorbed through the lymph and is turned into ketones more slowly than C8 and C10 [3]. That is why many researchers treat it separately.
How can I get more MCTs from coconut oil?
Coconut oil is not an efficient way to get C8 and C10, because they make up only about 14% of its fatty acids [1]. MCT oil is the concentrated source. If you use it, start with a small amount and increase gradually to avoid digestive upset [6].
Are there side effects of consuming MCTs?
Yes. Diarrhea, abdominal pain, discomfort and nausea are the most frequently reported side effects, and they become more common at higher doses [6].
Is coconut oil healthier than other cooking oils?
Not based on current trials. Compared with non-tropical vegetable oils, coconut oil raised LDL cholesterol and did not improve body weight, blood sugar or inflammation markers [4]. The 2025-2030 Dietary Guidelines suggest prioritizing oils such as olive oil and keeping saturated fat under 10% of calories [2].
Sources
- U.S. Department of Agriculture, Agricultural Research Service. Oil, coconut (FDC ID 171412). FoodData Central, SR Legacy. 2019.
- U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2025-2030. 2026.
- McCarty MF, DiNicolantonio JJ. Lauric acid-rich medium-chain triglycerides can substitute for other oils in cooking applications and may have limited pathogenicity. Open Heart. 2016.
- Neelakantan N, Seah JYH, van Dam RM. The effect of coconut oil consumption on cardiovascular risk factors: a systematic review and meta-analysis of clinical trials. Circulation. 2020.
- Mumme K, Stonehouse W. Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. J Acad Nutr Diet. 2015.
- Scheller M, Frenser M, Valembois J, Fischer T. Gastrointestinal issues predominate among side effects of medium-chain triglyceride consumption in humans. Front Nutr. 2026.
Disclosure: OPA Nutrition sells supplements, including products mentioned in this article. This content is for education only and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before using any supplement, especially if you take medication or have a medical condition.
Written and reviewed by Michael Gonzales, Founder, OPA Nutrition · Last reviewed: · How OPA researches and writes
