What Foods Have Medium-Chain Triglycerides (MCT)?
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What Foods Have Medium-Chain Triglycerides (MCT)?

What Foods Have Medium-Chain Triglycerides (MCT)?
Everyday Health
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Updated on August 14, 2025
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Popularized by followers of the keto diet, you may have come across medium-chain triglyceride (MCT) supplements on the shelves at your supermarket that claim to speed weight loss and boost energy.

 MCT is often distilled from coconut oil to make supplements, and it’s a naturally occurring fat molecule that’s found in a few other foods, too.

“There is no daily recommended amount for medium chain triglycerides, because they do not provide essential fatty acids like omega-3 or omega-6s,” says Michelle Routhenstein, RD, a preventive cardiology dietitian in New York City.

Some early research suggests MCT may have a link to weight loss, but the scientific literature is still too early (and largely conducted in rodents) to provide clear guidance. Routhenstein says if you choose to eat MCT-rich foods, pay attention to the saturated fat you’re consuming.

Coconut Oil

Coconut oil contains more lauric acid (a major medium-chain fatty acid used in MCT oil) than other sources. This may make it valuable for nutritional benefits and clinical applications like obesity management, but more research is needed.

Coconut oil contains 8 to 14 grams (g) per tablespoon, says Routhenstein.

“MCT sources like coconut oil are high in fat but low in carbohydrates, protein, vitamins, and minerals,” adds Simone Gmuca, RD, a registered dietitian at St. John’s University in Queens, New York. “Because of that, be sure to include a high-fiber carbohydrate, a lean protein source, and colorful produce along with the fat source.”

For example, try a healthy salad dressing using coconut oil and enjoy it with a salad that has grilled chicken and whole grain quinoa.

Palm Kernel Oil

Palm kernel oil contains 7 to 8 g of MCT per tablespoon, says Routhenstein.

However, palm kernel oil is not the same as palm oil and is less commonly used as a cooking oil. It’s often used for producing margarine, coffee creamers, and other processed foods.

Coconut (Fruit)

Coconut cream or the meat of the coconut has about 3 to 5 g of MCT per ¼ cup, says Routhenstein.

This fruit can provide other health benefits, including antioxidant activity and anti-inflammatory effects.

You can enjoy coconut chunks as a snack, blend it into smoothies, or use shreds to top fruit salads, granola, or yogurt.

Grass-Fed Butter

Grass-fed butter has about 0.7 g of MCT per tablespoon, says Routhenstein. However, the health risks of eating too much butter — or any other source of saturated fat listed here — may outweigh the benefits.

“I would take caution with recommending MCTs in individuals with high cholesterol, familial hypercholesterolemia, atherosclerosis, or elevated coronary artery calcium scores,” says Routhenstein. “MCT is a highly concentrated source of saturated fat, which can negatively impact plaque progression, especially in those with higher risk of heart disease.”

Whole Milk

Whole milk has about 8 g of total fat per cup.

 About 10.5 percent of that total fat (about 0.8 g) in cow milk is MCT.

“Whole milk still contains MCTs, but in much lower amounts,” says Gmuca.

That said, it does offer other benefits: Milk is linked to more health benefits than risks, with one cup per day associated with a lower risk of conditions such as heart disease, stroke, high blood pressure, colon cancer, obesity, type 2 diabetes, osteoporosis, and Alzheimer’s disease.

Cheese

Cheese is another natural source of MCTs, but in much lower amounts than other foods, says Gmuca.

Overall, cheese is linked to neutral or modestly beneficial outcomes, particularly for heart and brain health, bone health, and certain conditions like type 2 diabetes.

 That said, moderation is key — one serving of cheese is just 1.5 ounces.

Many Americans tend to eat cheese with unfortified refined carbohydrates, like macaroni and cheese or cream cheese on a bagel. Healthier options include cheddar or Swiss with whole-grain crackers or fruit, cheese tossed into a green salad, or Parmesan sprinkled on roasted vegetables.

Greek Yogurt

Similar to cheese, dairy products like Greek yogurt are another natural source of MCTs, but in much lower amounts than other foods, says Gmuca.

In general, yogurt is associated with several benefits: For instance, eating yogurt two or more times per week is associated with a lower risk of colon cancer, potentially due to its effect on the gut microbiome.

It also promotes gut health, builds strong bones, and boosts immunity. Greek yogurt has more protein, less sodium, fewer carbohydrates, and less lactose (meaning it’s easier to digest), than regular yogurt.

The Takeaway

  • MCTs are naturally occurring fats found in foods like coconut oil, palm kernel oil, butter, whole milk, cheese, and yogurt, though amounts vary widely.
  • Potential benefits include links to weight loss, energy boosts, and other health effects, but research is limited and mostly preliminary.
  • MCTs are typically found in foods high in saturated fat. Consult with your doctor or a registered dietitian who can help you personalize a meal plan before adding certain MCT-rich foods into your diet, since the risks could outweigh the benefits.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Is MCT Oil Worth the Hype? Cleveland Clinic. September 28, 2022.
  2. Jadhav HB et al. Triglycerides of Medium-Chain Fatty Acids: A Concise Review. Journal of Food Science and Technology. June 22, 2022.
  3. Palm Kernel Oil vs. Palm Fruit Oil: What’s the Difference? What Is Palm Oil?January 11, 2025.
  4. Hewlings S. Coconuts and Health: Different Chain Lengths of Saturated Fats Require Different Consideration. Journal of Cardiovascular Development and Disease. December 17, 2020.
  5. Naturopathic Kitchen: Coconut. Association of Accredited Naturopathic Medical Colleges. August 10, 2023.
  6. Milk, whole, 3.25% milkfat, with added vitamin D. U.S. Department of Agriculture. December 16, 2019.
  7. Penhaligan J et al. The Role of Bovine and Non-Bovine Milk in Cardiometabolic Health: Should We Raise the “Baa”? Nutrients. January 11, 2022.
  8. Zhang X et al. Milk Consumption and Multiple Health Outcomes: Umbrella Review of Systematic Reviews and Meta-Analyses in Humans. Nutrition & Metabolism. January 7, 2021.
  9. Zhang M et al. Cheese consumption and multiple health outcomes: an umbrella review and updated meta-analysis of prospective studies. Advances in Nutrition. August 2023.
  10. Suggested Servings From Each Food Group. American Heart Association. August 29, 2024.
  11. Corliss J. Eat cheese, if you please. Harvard Medical School. May 1, 2025.
  12. Ugai S et al. Long-Term Yogurt Intake and Colorectal Cancer Incidence Subclassified by Bifidobacterium Abundance in Tumor. Gut Microbes. 2025.
  13. The Benefits of Eating Greek Yogurt. The University of Tennessee Medical Center. July 5, 2022.
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Sylvia Klinger, DBA, MS, RD, CPT, is an internationally recognized nutrition expert who is relentlessly passionate about helping people fall in love with creating and enjoying delicious, safe, and nutritious foods.

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