If you’re wondering what foods have medium chain triglycerides, you should consider coconut oil, palm kernel oil, butter, ghee, full-fat dairy, and dark chocolate. The table below highlights what foods have medium chain triglycerides and the amount of MCTs in each serving. Including these foods in your diet is a great way to get energy from MCTs, and you can also use them as an MCT supplement. Enjoy the health benefits that come from eating what foods have medium chain triglycerides.
Food | MCT Content (per serving) |
|---|---|
Coconut Oil | 8 to 14 g per tablespoon |
Palm Kernel Oil | 7 to 8 g per tablespoon |
Coconut (Fruit) | 3 to 5 g per ¼ cup |
Grass-Fed Butter | 0.7 g per tablespoon |
Whole Milk | 0.8 g per cup |
Cheese | Lower amounts |
Greek Yogurt | Lower amounts |
Key Takeaways
Coconut oil and palm kernel oil have lots of MCTs. One tablespoon gives about 11 grams. You can cook with them or put them in drinks. They help give you more energy.
Eat full-fat dairy like butter, ghee, and yogurt. These foods have MCTs and taste good. They also give you energy that lasts longer.
Try dark chocolate, nuts, and seeds as snacks. These are yummy ways to get more MCTs. Pick chocolate with lots of cocoa for extra benefits.
What Foods Have Medium Chain Triglycerides
Coconut Oil
Coconut oil stands out as one of the best answers to what foods have medium chain triglycerides. You get about 11.8 grams of MCT in every tablespoon. That’s a lot compared to most other foods. Coconut oil contains about 54% MCTs, with lauric acid as the main fatty acid. Even though lauric acid is sometimes called a long-chain fat, your body digests it more like an MCT. You can use coconut oil in many ways:
Add a spoonful to your morning coffee or tea for a creamy texture.
Blend it into smoothies for extra energy.
Use it as a base for homemade salad dressings.
Drizzle it over roasted veggies or grilled meats.
Mix it into yogurt or oatmeal for a boost of healthy fats.
Coconut oil is a natural source of mcts, so it fits easily into your daily meals.
Tip: Try using coconut oil in baking or as a spread on toast for a tasty twist.
Palm Kernel Oil
Palm kernel oil is another top pick when you ask what foods have medium chain triglycerides. Each tablespoon gives you about 11.1 grams of MCT. This oil contains over 50% MCTs, with lauric acid making up almost half. Palm kernel oil is very similar to coconut oil in its fat profile. You can use palm kernel oil in several ways:
Blend it into your coffee for a morning energy boost.
Add it to smoothies or shakes before a workout.
Use it in salad dressings or marinades.
Stir it into sauces for extra creaminess.
Mix it into homemade energy bars with nuts and seeds.
Palm kernel oil is a natural source of mcts and works well in both sweet and savory dishes.
Butter and Ghee
Butter and ghee both make the list when you look at what foods have medium chain triglycerides. Butter has about 7.2 grams of MCT per tablespoon. Ghee, which is clarified butter, contains even more saturated fat and a higher percentage of MCTs. Ghee is easy to digest and gives you lasting energy. Here are some ways to add butter and ghee to your meals:
Make bulletproof coffee by blending coffee with butter or ghee.
Cook eggs or veggies in butter or ghee for a rich flavor.
Spread ghee on toast or melt it over steamed vegetables.
Use butter or ghee in baking for a soft, moist texture.
You can enjoy both butter and ghee as part of a balanced diet to increase your MCT intake.
Cheese and Yogurt
Cheese and yogurt also belong on the list of what foods have medium chain triglycerides, though their MCT content is lower than oils. Cheddar, gouda, and brie cheeses all have modest amounts of MCTs. Full-fat yogurt is a good snack that gives you both protein and MCTs. You can try these ideas:
Snack on full-fat yogurt or cheese between meals.
Pair cheese with nuts or seeds for a filling snack.
Add yogurt to smoothies or use it as a topping for fruit.
Cheese and yogurt are easy to include in your daily routine and help you get more MCTs.
Food Type | MCT Content | Suggested Use |
|---|---|---|
Cheddar Cheese | Modest | Enjoy on its own or in dishes |
Gouda Cheese | Modest | Enjoy on its own or in dishes |
Brie Cheese | Modest | Enjoy on its own or in dishes |
Full-Fat Yogurt | Rich | Snack option providing protein and MCTs |
Whole Milk and Breast Milk
Whole milk is another answer to what foods have medium chain triglycerides. Each cup of whole milk gives you about 0.8 grams of MCT. Breast milk is also rich in MCTs, especially for infants. In human milk, medium-chain fatty acids make up 7–23% of the total fat. The amount can change based on the mother’s diet and the stage of lactation. You can drink whole milk on its own, pour it over cereal, or use it in smoothies.
Note: Whole milk is a good choice if you want to add more MCTs to your diet, especially for kids and teens.
Dark Chocolate, Nuts, and Seeds
Dark chocolate, nuts, and seeds all contain some MCTs, though in smaller amounts. They still count when you ask what foods have medium chain triglycerides. You can snack on dark chocolate or mix nuts and seeds into yogurt, oatmeal, or salads. Here are some easy ways to enjoy them:
Eat a square of dark chocolate after lunch.
Grab a handful of mixed nuts and seeds for a quick snack.
Sprinkle seeds on top of your smoothie bowl or salad.
These foods are tasty and help you get a variety of nutrients along with MCTs.
Tip: Choose dark chocolate with a high cocoa content for the most benefits.
By including coconut oil, palm kernel oil, butter, ghee, cheese, yogurt, whole milk, dark chocolate, nuts, and seeds, you can easily boost your intake of MCTs. Now you know what foods have medium chain triglycerides and how to add them to your meals.
How to Add More MCTs to Your Diet
Cooking with MCT-Rich Oils
You can start your day with mct by adding coconut oil or mct oil to your morning coffee or smoothie. This gives you an instant energy boost and fits well with an mct ketogenic diet. When you cook, try using coconut oil or ghee for sautéing or roasting vegetables. These oils have a high smoke point, so they work well for cooking at higher temperatures. If you want to keep the mct content strong, use mct oil for low to mid-temperature cooking. Avoid heating mct oil above 320°F, because it can lose its benefits.
Tip: Try recipes like a frothy Irish breakfast tea latte or a salted caramel, chocolate, and pecan shake. These drinks use mct-rich foods and taste great.
Using Dairy and Chocolate
Full-fat dairy and dark chocolate make it easy to add mct to your meals. You can enjoy full-fat yogurt with fruit for breakfast or snack on cheese during the day. Goat milk has even more mct than cow milk, so it is a good choice if you want extra mct. Dark chocolate, especially the kind made with coconut oil, gives you a sweet treat and a small amount of mct. These foods fit well into an mct ketogenic diet.
Food Type | MCT Content Description | Suggested Use |
|---|---|---|
Dairy Products | Full-fat dairy from grass-fed cows, goats, and sheep contain mct. Goat milk has a higher concentration of mct compared to cow milk. | Enjoy full-fat yogurt topped with fruits for breakfast. Snack on cheese for a quick energy boost. |
Dark Chocolate | Contains small amounts of mct, especially those made with coconut oil. | Opt for dark chocolate as a healthy dessert option or snack. |
Snack Ideas with Nuts and Seeds
You can boost your intake of mct-rich foods by snacking on nuts and seeds. Make your own nut and mct granola bars using mixed nuts, seeds, and mct oil. These bars are easy to prepare and store in the fridge. Grab a handful of mixed nuts or sprinkle seeds on your yogurt or salad for a quick snack. These simple ideas help you get more mct every day.
Remember, balance is key. Enjoy a variety of mct-rich foods and keep your portions moderate for the best results.
You can get medium chain triglycerides from coconut oil, butter, cheese, and whole milk. These foods help your body by giving you more energy and making you feel full. Try using an mct supplement instead of your normal oil. You can also add full-fat yogurt to your snacks. Making small changes like these helps you get more health benefits each day.
Remember, it is good to start slow. This way, you can see the health benefits and make changes if you need to.
FAQ
What is the best way to add more MCTs to my meals?
You can cook with coconut oil or add full-fat dairy to your snacks. Try using a mct supplement if you want a quick boost.
Can I get enough MCTs from regular foods?
Yes, you can. Eat coconut oil, butter, cheese, and whole milk. These foods give you a good amount of MCTs every day.
Are there any side effects from eating too many MCT-rich foods?
You might feel stomach upset if you eat too much at once. Start slow and see how your body reacts.
