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9 foods high in MCTs that can boost your brain and energy

Coconut oil, grass-fed butter, and more

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Coconut oil with a coconut
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Tired of feeling foggy or drained before lunch? If your brain and body aren’t firing on all cylinders, the issue might be what you’re eating—or what you’re not. Medium-chain triglycerides (MCTs) are a unique type of fat that your body absorbs quickly and converts into clean, fast energy.

As a nutritionist, I often recommend MCT-rich foods to clients looking to sharpen focus, support brain function, and boost daily energy levels—especially during that mid-morning slump. Whether you’re building a better breakfast or fueling up for a workout, MCTs can make a noticeable difference.

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So, what exactly are MCTs—and where can you get them? Keep reading to learn how they work and discover nine natural foods that are rich in MCTs and easy to add to your diet.

What are MCTs?

Greek yogurt with granola and raspberry
Jenna Hamra / Pexels

MCTs are a type of fat molecule made up of medium-length fatty acid chains. They differ from long-chain triglycerides (LCTs), which are more common in most dietary fats.

Because MCTs have a shorter chain length, your body digests them more quickly and easily. They can be quickly absorbed and metabolized, making them a unique source of energy that stands out from other forms of fat.

Thanks to this fast-processing nature, MCTs are often used in medical nutrition, athletic fueling, and low-carb or ketogenic diets.

Top 3 health benefits of MCTs

Cheese
moritz320 / Pixabay

Quick energy source

MCTs are rapidly absorbed by the liver and turned into energy, making them a fast, efficient fuel source. This makes them especially useful before workouts, during fasting windows, or when you need a midday pick-me-up.

May support cognitive function

Because MCTs provide an alternative fuel source for the brain, they may help with focus, clarity, and cognitive performance. The Alzheimer’s Drug Discovery Foundation shares optimistic information about how “some evidence suggests that there may be short-term cognitive benefits from taking MCTs, including for patients with dementia.”

Supports weight management

MCTs may promote satiety (feeling full) and slightly increase calorie burn, which is why they’re often included in ketogenic and low-carb diets. That said, they’re not a magic bullet—sustainable weight loss still requires a calorie deficit and regular movement.

9 natural foods rich in MCTS to include in your diet

Stick of butter
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Here are some whole-food sources of MCTs to add to your meals or snacks:

  1. Coconut oil: Coconut oil is one of the richest sources of MCTs, containing about 62-65% MCTs. It is versatile for cooking and baking, and it can also be used in smoothies or coffee to boost energy and mental focus.
  2. Palm kernel oil: Palm kernel oil is another excellent source of MCTs that is similar to coconut oil and provides a quick energy boost. It can be used in cooking or as a salad dressing alternative, though sourcing sustainably is vital for environmental reasons.
  3. MCT oil: As the name suggests, MCT oil is a concentrated form of MCTs, typically derived from coconut or palm kernel oil. It can be added to smoothies, coffee, or salads to quickly increase your MCT intake without altering the taste of your food.
  4. Grass-fed butter: Grass-fed butter contains small amounts of MCTs, along with healthy fats and vitamins. It can be used for cooking or added to your morning coffee as a source of quick energy.
  5. Cheese: Cheese, particularly full-fat varieties, contains small amounts of MCTs. It provides a source of protein and fat, making it a satisfying snack or addition to meals.
  6. Whole milk: Whole milk has trace amounts of MCTs, especially when compared to low-fat or skim milk. It provides a creamy texture to smoothies or coffee and can be a good source of calories for those on a calorie-dense diet.
  7. Greek yogurt: Greek yogurt, particularly full-fat options, offers a moderate amount of MCTs. It’s a great snack, providing protein and probiotics while supporting gut health and overall nutrition.
  8. Coconut milk: Coconut milk contains MCTs and offers a dairy-free alternative to regular milk. It can be added to smoothies, curries, or baking recipes for added richness and flavor.
  9. Coconut meat: Coconut meat, especially dried or fresh, is rich in MCTs. It makes a delicious and nutritious addition to smoothies, granola, or snack mixes, offering fiber and healthy fats alongside MCTs.

Are MCTs safe? What to watch out for

Man holding his stomach
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While MCT-rich foods offer various benefits, there are some downsides to consider, including the following:

  • Digestive issues: Overconsumption can lead to digestive issues, including stomach cramps, diarrhea, and bloating, especially if you are just starting to consume MCTs.
  • High in calories: MCTs are calorie-dense, so while weight management is one of its perks, it could still contribute to weight gain if not consumed in moderation.
  • Gut microbiome disruption: MCTs can disrupt gut bacteria balance in some individuals, leading to gastrointestinal discomfort.

Start small and monitor your body’s response. Many people tolerate whole-food sources better than supplements.

Do you need an MCT supplement? How to decide

MCT oil.
Freepik

While it is always beneficial to prioritize whole foods, MCT supplements can be a good option for you if you are:

  • On a ketogenic or low-carb diet
  • Practicing intermittent fasting
  • Needing a portable, fast fuel source for workouts or travel

However, start with small amounts (e.g., 1 tsp/day) and build gradually to avoid digestive upset. Whole-food sources may be gentler on the stomach.

When in doubt, check with a healthcare provider—especially if you have liver concerns or digestive sensitivities.

Frequently asked questions

A ripe avocado on a wooden cutting board.
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Do avocados have MCT?

No. Avocados do not contain MCTs in significant amounts. But they are rich in healthy fats, primarily monounsaturated fats like oleic acid, and provide various health benefits, including heart-healthy fats and fiber. This still makes them a great addition to your diet.

What has 100% MCTs?

Pure MCT oil is made from 100% medium-chain triglycerides, usually derived from coconut or palm kernel oil.

Do eggs have MCT?

Eggs don’t contain MCTs. They’re a great source of healthy fats and protein but not a direct MCT source.

Is MCT oil safe every day?

Yes, in moderation. Start with small amounts to assess tolerance and avoid digestive issues.

Christine VanDoren
Christine VanDoren
Contributor
Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her… Read Full Bio
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