MCT Oil vs Coconut Oil: Related Fats, Very Different Results in the Trials
MCT oil and coconut oil are often sold as if interchangeable, but the coconut oil tested in a ketone trial held only about 8% of the C8 and C10 fats that make up most of MCT oil. The weight trials used MCT oil, while the cholesterol trials point to coconut oil raising LDL.
By Kymata Health Editorial Published Last checked
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Nature's Way, Organic MCT Oil, 16 Oz
from HerbsPro
Label: 1 tablespoon (15 mL): 14 g medium-chain triglycerides (7.7 g caprylic acid, 4 g capric acid).
Best for trying one bottle: $26.49 one-time (checked Oct 13, 2026).
Key takeaways
From 9 sources- The coconut oil in a ketone trial was 3% C8 and 5% C10, against 55% C8 and 35% C10 in classic MCT oil1.
- In 9 healthy adults, coconut oil's ketone peak was a quarter of the peak after pure C8 oil1.
- Swapping MCT oil for long-chain fats led to about 0.5 kg more weight loss across 13 trials, and the authors detected commercial bias2.
- Across 16 trials, coconut oil raised LDL cholesterol by about 10.5 mg/dL compared with non-tropical vegetable oils3.
- MCT oil left LDL cholesterol unchanged overall but raised triglycerides slightly, by 0.14 mmol/L across 7 trials4.
What this article covers
1 evidence profileThe evidence, graded
Pulled from the trial tables in our evidence profiles. Grades follow our evidence-grading policy.
Graded findings
2 rows- CGrade CBody weight and body fat versus long-chain fatsImproved Body weight −0.51 kg (95% CI −0.80 to −0.23), waist −1.46 cm and total body fat lower versus long-chain fats; no differences in blood lipids.MCT oil (medium-chain triglycerides) · Meta-analysis · n=749 · 2015 · PMID 25636220
- DGrade DWeight loss during a diet programmeImproved Endpoint body weight 1.67 kg lower with MCT oil than olive oil (unadjusted P = 0.013); trunk and visceral fat also lower (unadjusted).MCT oil (medium-chain triglycerides) · RCT · n=31 · 2008 · PMID 18326600
Safety at a glance
From our MCT oil (medium-chain triglycerides) evidence profilePublished interactions and cautions only. Each one is cited on our MCT oil (medium-chain triglycerides) evidence profile, with its own numbered sources.
Who should be careful
- People with high triglycerides
- A 2021 meta-analysis of 7 trials found triglycerides rose slightly with MCT oil, while a 2024 meta-analysis in people with overweight or obesity found them lower than with long-chain fats.
- Sensitive stomachs
- Product labels warn that excessive use may cause digestive discomfort.
- Medicines
- No drug-interaction studies or listed interactions were found in the sources cited here, so interaction data are limited; NCCIH notes that supplements may interact with medicines, and the product label advises consulting a healthcare professional if taking any medications.
- Pregnancy and breastfeeding
- No trial cited here studied pregnant or breastfeeding women, and NCCIH notes many supplements have not been tested in pregnant women or nursing mothers; the product label advises consulting a healthcare professional if pregnant or nursing.
What is actually in each bottle
MCT oil consists almost entirely of medium-chain fatty acids, 6 to 10 carbons long, mainly caprylic acid (C8) and capric acid (C10)4. In one crossover trial, the classic MCT oil tested was 55% C8 and 35% C10, while the coconut oil was 3% C8 and 5% C101.
That left more than 90% of the coconut oil in that trial made of other fats1. In a 4-week trial, 50 g a day of extra virgin coconut oil doubled blood levels of lauric acid (C12) and myristic acid (C14)5. So the research on MCT oil cannot simply be borrowed for coconut oil.
Ketones: MCT oil wins clearly
In a crossover trial, 9 healthy adults took two 20 mL doses of different test oils on separate days1. Pure C8 oil raised blood ketones the most, and coconut oil's ketone peak reached only 25% of the C8 peak1. The trial also tested coconut oil mixed 50:50 with MCT oil1.
Raised ketones are a lab measure. Whether they translate into better energy, focus or appetite control was not tested in that trial1.
Weight: modest, and only for MCT oil
A meta-analysis of 13 trials with 749 healthy adults found that replacing long-chain fats with MCTs led to 0.51 kg more weight loss and slightly smaller waists2. The authors flagged commercial bias and called for larger independent trials2. A 2024 meta-analysis in people with overweight or obesity found about 1.6% greater weight loss with pure MCT oil, while blended medium- and long-chain oils showed no significant effect6. Unlike the healthy-adult trials, it also found lower triglycerides with MCT-enriched diets, so the triglyceride effect may depend on who is studied and what MCT oil replaces46.
In one 16-week weight-loss program, 49 overweight adults took 18 to 24 g a day of MCT oil or olive oil; among the 31 who finished, endpoint weight was 1.67 kg lower with MCT oil in an unadjusted analysis7. Coconut oil has no comparable weight signal: across trials it did not change body fat measures compared with non-tropical vegetable oils3.
Cholesterol: where coconut oil loses ground
A 2020 meta-analysis of 16 trials found coconut oil raised LDL cholesterol by 10.47 mg/dL and HDL by 4.00 mg/dL compared with non-tropical vegetable oils3. One UK trial that randomized 96 healthy adults aged 50 to 75 found no LDL difference between coconut oil and olive oil after 4 weeks of 50 g a day, while butter raised LDL compared with both8. That is a single short trial against a pooled result from 1638.
For MCT oil, a meta-analysis of 7 trials found no overall change in total, LDL or HDL cholesterol, but triglycerides rose 0.14 mmol/L4. Compared with mostly unsaturated oils, MCT oil did raise total and LDL cholesterol4.
The American Heart Association concluded that replacing saturated fat with unsaturated fats, especially polyunsaturated vegetable oils, lowers the incidence of cardiovascular disease9. Coconut oil is high in saturated fat, and the medium-chain fatty acids in MCT oil are saturated too34.
Which one fits you
For the full evidence table, see the MCT oil page and the exogenous ketones page for a different route to raising ketones.
The trials sort the choice by goal:
- Want higher ketones: C8-rich MCT oil raised them far more than coconut oil1.
- Want a weight-loss aid: only MCT oil has trial data, and the effect was about half a kilogram on average2.
- Watch your LDL cholesterol: coconut oil raised LDL against non-tropical vegetable oils, and MCT oil raised it against mostly unsaturated oils, so ask your clinician before adding either daily34.
- Cook with it: coconut oil is a cooking fat with a cholesterol cost compared with vegetable oils; MCT oil was studied as a replacement for other fats, not as an extra on top23.
Quick answers
Common questions
3 answersCan I use coconut oil instead of MCT oil for ketosis?
Not as an equal swap. In a crossover trial, coconut oil's ketone peak was 25% of the peak after pure C8 MCT oil1.
Does MCT oil raise cholesterol?
Across 7 trials, it did not change LDL cholesterol overall but raised triglycerides by 0.14 mmol/L; compared with mostly unsaturated oils, it raised LDL4.
Is coconut oil healthy?
Pooled trials found it raised LDL cholesterol by about 10.5 mg/dL compared with non-tropical vegetable oils, along with a smaller rise in HDL3.
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Where to buy MCT oil (medium-chain triglycerides)
Products from brands we partner with that contain MCT oil (medium-chain triglycerides). Check the amount per serving against the doses studied, and the label for other ingredients.
MCT oil (medium-chain triglycerides) products from partner brands
2 products Paid links · we earn a commission- Quick pickHerbsProNature's Way, Organic MCT Oil, 16 Oz
1 tablespoon (15 mL): 14 g medium-chain triglycerides (7.7 g caprylic acid, 4 g capric acid)
$26.49one-timeChecked Oct 13, 2026 - Sports ResearchSports Research Organic MCT Oil C8 C10 C12, unflavored (16 fl oz)Subscribe & Save 15% + free shipping
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1 tablespoon (15 mL): 14 g MCT from organic coconut (5.9 g C8, 3.7 g C10, 4.4 g C12); about 32 servings
$18.95one-time$16.11subscribePrices are for the 16 fl oz size; the page opens on the 32 fl oz bottle ($26.95).Checked Oct 16, 2026
References
9 sources. Numbers in the text link here.
Sources cited in this article
9 sources- 1Tricaprylin Alone Increases Plasma Ketone Response More Than Coconut Oil or Other Medium-Chain Triglycerides: An Acute Crossover Study in Healthy AdultsCurr Dev Nutr, 2017 · PMID 29955698
- 2Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trialsJ Acad Nutr Diet, 2015 · PMID 25636220
- 3The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis of Clinical TrialsCirculation, 2020 · PMID 31928080
- 4Medium-Chain Triglyceride Oil and Blood Lipids: A Systematic Review and Meta-Analysis of Randomized TrialsJ Nutr, 2021 · PMID 34255085
- 5Effects of coconut oil, olive oil, and butter on plasma fatty acids and metabolic risk factors: a randomized trialJ Lipid Res, 2024 · PMID 39490924
- 6The impact of medium-chain triglycerides on weight loss and metabolic health in individuals with overweight or obesity: A systematic review and meta-analysisClin Nutr, 2024 · PMID 38936302
- 7Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oilAm J Clin Nutr, 2008 · PMID 18326600
- 8Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and womenBMJ Open, 2018 · PMID 29511019
- 9Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart AssociationCirculation, 2017 · PMID 28620111
MCT oil (medium-chain triglycerides) and other dietary supplements are not intended to diagnose, treat, cure or prevent any disease, and these statements have not been evaluated by the FDA. Talk to your clinician or pharmacist before starting a supplement, especially if you take prescription medicines. Product links on this page are paid partner links.