Is MCT Oil the Same as Coconut Oil? Key Differences

No. MCT oil and coconut oil are related, but they are not the same thing. MCT oil is a concentrated supplement made mostly of caprylic acid (C8) and capric acid (C10), usually purified from coconut or palm kernel oil. Coconut oil is the whole oil, and only about 12% of it is C8 and C10; most of the rest is lauric acid (C12) and longer-chain fats, so the two oils behave differently in the body.

Key Takeaways

USDA data show 100 g of coconut oil contains about 6.8 g of C8 and 5.4 g of C10, but 41.8 g of lauric acid (C12).
Counting lauric acid, about 54% of coconut oil falls in the 6–12 carbon "medium-chain" range, which is where the common "50–60% MCT" figure comes from.
C8 and C10 travel straight to the liver and turn into ketones quickly; lauric acid produced about one-sixth of C8's ketone response in a small trial.
In a small crossover study, coconut oil raised blood ketones only about a quarter as much as pure C8 oil.
Swapping long-chain fats for MCTs led to about 0.5 kg more weight loss in a meta-analysis of 13 trials, an effect the authors called modest and possibly affected by commercial bias.
Start with small amounts of MCT oil; stomach discomfort is common at first.

Evidence grade: Moderate. The composition facts come from USDA FoodData Central; small human trials consistently show MCT oil raises blood ketones more than coconut oil, while effects on body weight are modest and partly industry-funded.

MCT Oil vs Coconut Oil at a Glance

	MCT oil	Coconut oil
What it is	A refined oil of medium-chain triglycerides, typically purified from coconut oil (or palm kernel oil)	The whole oil from the coconut
Main fatty acids	Mostly C8 and C10 (one "classical" MCT oil tested in research was 55% C8 and 35% C10)	Lauric acid (C12) leads, followed by myristic (C14) and palmitic (C16) acids
C8 + C10 content	Nearly all of the oil	About 12 g per 100 g
Ketone response	Highest with pure C8; lower with C10	About a quarter of the C8 peak in a small trial
Saturated fat	Saturated, but medium-chain	82.5 g per 100 g, mostly lauric and longer-chain
Common uses	Added to drinks, smoothies or dressings as a supplement	Cooking, baking and flavor

What Are Medium-Chain Triglycerides?

Triglycerides are the main form of fat in food: three fatty acids attached to a glycerol backbone. Researchers define medium-chain fatty acids as saturated fats with 6 to 12 carbons. They occur naturally in milk, coconut oil and palm kernel oil.

Chain length changes how a fat is absorbed. Long-chain fats (14 carbons or more) are packed into particles called chylomicrons and travel through the lymphatic system before reaching the liver. The 8- and 10-carbon fats are thought to go straight to the liver through the portal vein. They also enter the cell’s mitochondria without needing the carnitine shuttle that long-chain fats require, so they are burned for energy or turned into ketones more quickly.

What Is Actually in Coconut Oil?

USDA FoodData Central lists coconut oil at 892 calories and 99.1 g of fat per 100 g. Of that, 82.5 g is saturated fat. Here is how its saturated fats break down per 100 g:

Caproic acid (C6): about 0.5 g
Caprylic acid (C8): 6.8 g
Capric acid (C10): 5.4 g
Lauric acid (C12): 41.8 g
Myristic acid (C14): 16.7 g
Palmitic acid (C16): 8.6 g
Stearic acid (C18): 2.5 g

Coconut oil also has small amounts of monounsaturated (6.3 g) and polyunsaturated (1.7 g) fat. Its vitamin E content is very low, about 0.1 mg per 100 g. For a closer look at the numbers, see how much MCT is in coconut oil.

Why the "MCT percentage" of coconut oil varies

If you count everything from C6 through C12, roughly 54% of coconut oil is medium-chain. That is the source of the familiar "50–60% MCT" claim. But lauric acid does not act like C8. In a metabolic study, C8 was about six times more ketogenic than C12, and about three times more ketogenic than C10. So the share of coconut oil that behaves like the MCTs in MCT oil is closer to the 12% that is C8 and C10. One coconut oil tested in research contained just 3% C8 and 5% C10.

How MCT Oil Is Made

MCT oil is a refined product. Researchers note that MCTs are typically purified from coconut oil, and palm kernel oil is another natural source. Commercial MCT oils are mostly C8, C10 or a mix of the two, and they are used more like a supplement than a cooking fat. Coconut oil, by contrast, is the whole oil from the coconut and keeps its full mix of fatty acids and its flavor.

How Each Oil Behaves in the Body

The best evidence on this question comes from metabolic studies in healthy adults. In a crossover trial, nine adults took two 20 mL doses of different oils on separate days. Pure C8 produced the biggest rise in blood ketones. Coconut oil’s ketone peak was only about 25% of the C8 peak. A follow-up study found that the ketone response was roughly twice as high when MCT oil was taken without a meal.

Ketones are an alternative fuel the brain and muscles can use. People following a ketogenic diet sometimes use MCT oil to raise ketone levels. These studies measured short-term changes in blood ketones; they do not show long-term health effects.

What Research Shows on Body Weight and Blood Lipids

MCT oil

A 2015 meta-analysis pooled 13 randomized trials (749 adults) that replaced long-chain fats with MCTs (C8 and C10). The MCT groups lost about 0.5 kg more body weight and 1.5 cm more from the waist, with no change in blood lipids. The authors described the effect as modest, noted that many trials lacked quality details and that commercial bias was detected, and called for larger independent studies.

Coconut oil

A 2020 meta-analysis of 16 clinical trials compared coconut oil with other fats, including nontropical vegetable oils. Coconut oil raised LDL ("bad") cholesterol by about 10 mg/dL and HDL ("good") cholesterol by about 4 mg/dL. It did not change body fat, blood sugar or inflammation markers compared with those oils.

The Dietary Guidelines for Americans, 2025–2030 suggest keeping saturated fat to no more than 10% of daily calories. Some researchers argue that medium-chain saturated fats should not be judged the same way as long-chain ones, but coconut oil is mostly lauric and longer-chain fat. Learn more in our guide to dietary fats.

Which Oil Fits Your Goal?

You want a concentrated source of C8 and C10, or a ketone boost: MCT oil is the targeted choice. Coconut oil will not give the same effect.
You want a cooking and baking fat with coconut flavor: coconut oil works, but use it in moderation because it is high in saturated fat and raised LDL cholesterol compared with vegetable oils in trials.
You want an everyday cooking oil: the Dietary Guidelines suggest prioritizing oils with essential fatty acids, such as olive oil.

Neither oil is required for a healthy diet. Both are calorie-dense: coconut oil has about 890 calories per 100 g.

Safety and Interactions

Stomach upset. Researchers note that temporary digestive discomfort is common with MCT oil, and that taking it with a meal tends to reduce it. Start with a small amount and increase slowly.

Liver and metabolic conditions. MCTs are processed by the liver and are strongly ketogenic. A long-standing clinical review discusses reasons to avoid MCTs in people with ketosis, acidosis or cirrhosis. If you have liver disease, diabetes, or follow a medically supervised diet, talk to your healthcare provider before using MCT oil.

Blood lipids. Because coconut oil raised LDL cholesterol in trials, people managing their cholesterol, or taking cholesterol-lowering medication, should talk to their doctor before making coconut oil a daily fat.

Calories. Both oils are almost pure fat. Adding them on top of your usual diet adds calories.

Frequently Asked Questions

Is MCT oil the same as coconut oil?

No. MCT oil is a refined oil made mostly of C8 and C10 medium-chain fats, usually purified from coconut or palm kernel oil. Coconut oil is the whole oil and contains only about 12% C8 and C10, with lauric acid and longer-chain fats making up most of the rest.

How much MCT is in coconut oil?

About 54% of coconut oil is in the 6–12 carbon range if lauric acid is counted. Only about 12% is C8 and C10, the fats that make up most MCT oil and produce the strongest ketone response.

Is MCT oil healthier than coconut oil?

Neither is clearly healthier overall. MCT oil delivers concentrated C8 and C10 and raises ketones more. Coconut oil raised LDL cholesterol compared with vegetable oils in trials, so it is best used in moderation. Both are high in calories.

Does coconut oil put you in ketosis?

Not on its own in the way MCT oil can. In a small study, coconut oil raised blood ketones only about a quarter as much as pure C8 oil, because most of its fat is lauric acid and longer-chain fat.

What are the side effects of MCT oil?

The most common side effects are digestive, such as stomach discomfort, cramps or loose stools, especially when you start or take a large amount. Take it with food, start small, and ask your healthcare provider first if you have a liver condition.

Does coconut oil contain all types of MCTs?

Coconut oil contains C6, C8, C10 and C12 fatty acids. Lauric acid (C12) is by far the largest, while C6, C8 and C10 together make up only about 13% of the oil.

Sources

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: October 17, 2026 · How OPA researches and writes