13 Best Foods High in MCTs (Medium-Chain Triglycerides) for Energy
Medium-chain triglycerides (MCTs) are a unique type of fat that can be rapidly absorbed by the body and used as an efficient source of energy. Unlike long-chain triglycerides (LCTs), MCTs bypass the digestive process that typically breaks down fats, going directly to the liver where they are converted into ketones—a fuel source for both the brain and muscles. Incorporating MCT-rich foods into your diet can boost your energy levels, support weight management, enhance mental clarity, and promote metabolic health.
In this article, we take a look at 13 MCT-rich foods, and how they can benefit your energy and well-being.
Benefits of MCTs
As we mentioned earlier, medium-Chain Triglycerides (MCTs) are a unique type of fat that provides quick and efficient energy for the body and brain. Unlike long-chain triglycerides (LCTs), which require bile and enzymes for digestion, MCTs are rapidly absorbed into the bloodstream and transported directly to the liver, where they are converted into ketones. These ketones serve as an alternative energy source, making MCTs particularly beneficial for individuals following a ketogenic diet or those needing a sustained energy boost. Athletes and active individuals often use MCTs to enhance endurance and performance, as they provide a readily available fuel that does not rely on carbohydrate stores.
MCTs are also linked to improved cognitive function and brain health. Since ketones can cross the blood-brain barrier, they provide an efficient energy source for neurons, which is especially important for people with neurodegenerative conditions like Alzheimer’s disease. Research suggests that MCTs may help reduce brain fog, enhance focus, and support memory retention, making them an excellent dietary addition for students, professionals, and aging individuals alike. Moreover, MCTs have anti-inflammatory and antioxidant properties, which can contribute to overall brain health and may help protect against cognitive decline over time.
Beyond brain function, MCTs play a significant role in weight management and metabolism. Studies indicate that MCTs can help increase fat burning and thermogenesis, allowing the body to burn more calories even at rest. Additionally, MCTs promote satiety, helping individuals feel fuller for longer and reducing overall calorie intake. Their potential to support gut health is another notable benefit, as they possess antimicrobial properties that help balance gut bacteria and combat harmful pathogens. Whether added to coffee, smoothies, or meals, MCTs offer a versatile way to enhance energy levels, cognitive function, and metabolic health naturally.
1. Coconut Oil: A Top Source of MCTs
Coconut oil is one of the most well-known and popular sources of MCTs, with over 60% of its fat content coming from medium-chain triglycerides, especially lauric acid. This fatty acid is metabolized more slowly than other MCTs, making it a great source of sustained energy. Lauric acid also has potent antimicrobial and anti-inflammatory properties, which can help boost immune function and support overall health.
Coconut oil is incredibly versatile—you can add a spoonful to your morning smoothie, use it for cooking or baking, or even drizzle it over roasted vegetables for added flavor and health benefits. Its high smoke point makes it ideal for sautéing and frying, while its tropical flavor adds depth to both sweet and savory dishes.
2. MCT Oil: A Concentrated Energy Booster
MCT oil is a purified and concentrated form of MCTs derived from coconut or palm oil. It typically contains the more rapidly absorbed MCTs, such as caprylic acid and capric acid, which are quickly converted into ketones by the liver and used for energy production. This makes MCT oil an excellent choice for individuals following a keto diet or those looking for a quick energy boost without carbohydrates.
MCT oil is flavorless and can be easily added to coffee, tea, smoothies, or salad dressings. Unlike coconut oil, it remains liquid at room temperature, making it ideal for mixing into beverages or drizzling over meals. It’s a great option for individuals seeking a fast-acting energy source without the need to cook or prepare elaborate meals.
3. Avocado: A Nutrient-Dense, MCT-Rich Superfood
While avocados are better known for their high content of monounsaturated fats, they also contain some MCTs, making them an excellent addition to a balanced diet focused on energy and well-being. In addition to MCTs, avocados are packed with fiber, which aids in digestion and helps maintain steady blood sugar levels. They are also rich in potassium, a mineral that supports electrolyte balance and muscle function.
Avocados can be enjoyed in various forms—sliced on toast, blended into smoothies or guacamole, or added to salads and grain bowls. Their creamy texture and mild flavor make them a versatile ingredient that can complement many dishes while providing a significant nutritional boost.
4. Grass-Fed Butter: A Flavorful Source of MCTs
Grass-fed butter contains MCTs, particularly caprylic acid and capric acid, along with healthy fats that can support energy levels and brain function. Butter from grass-fed cows is higher in omega-3 fatty acids and conjugated linoleic acid (CLA), which has been associated with anti-inflammatory benefits and improved metabolic health. These fats also help the body absorb fat-soluble vitamins like vitamin A, D, E, and K.
Grass-fed butter can be used in cooking, spread on whole-grain bread, or melted over vegetables for a rich, energy-boosting snack. Many people following the keto diet or paleo diet enjoy adding grass-fed butter to their morning coffee (as part of bulletproof coffee) for sustained energy throughout the day.
5. Palm Kernel Oil: Another MCT-Rich Oil for Energy
Palm kernel oil is another rich source of MCTs, particularly lauric acid. While it is often used in processed foods and cosmetics, palm kernel oil can be used for cooking and baking due to its stability at high temperatures. However, it’s important to note that palm kernel oil is high in saturated fat, so it should be consumed in moderation and sourced responsibly to avoid contributing to deforestation.
When used appropriately, palm kernel oil can provide a quick source of energy and aid in weight management. It’s often included in keto-friendly recipes and can be used in baking, frying, or as a base for sauces.
6. Whole Milk: A Natural Source of Medium-Chain Fatty Acids
Whole milk contains medium-chain fatty acids that provide an easily accessible energy source. Along with its MCT content, whole milk offers a wealth of nutrients, including calcium, vitamin D, and protein, which support bone health, muscle recovery, and immune function. Choosing organic or grass-fed varieties of whole milk increases the likelihood of consuming a higher concentration of beneficial nutrients and healthier fat profiles.
Whole milk can be consumed on its own, added to smoothies, used in coffee, or included in recipes such as soups and sauces to deliver a well-rounded source of energy and essential nutrients.
7. Cheese: High in MCTs, Protein, and Calcium
Certain types of cheese, such as cheddar and gouda, contain MCTs, along with a high content of protein and calcium that supports muscle repair and bone strength. The MCTs in cheese help provide energy, while its protein content aids in muscle recovery after exercise. Additionally, cheese is rich in conjugated linoleic acid (CLA), which has been associated with fat loss and improved metabolic health.
Cheese can be consumed in moderation as a snack, added to salads or sandwiches, or used in cooking for a boost of healthy fats, protein, and energy.
8. Yogurt: A Probiotic-Rich Source of MCTs
Full-fat yogurt, especially from grass-fed cows, contains MCTs that can help boost energy levels while also providing probiotics that support gut health. Probiotics aid in digestion and the absorption of nutrients, which is crucial for maintaining energy and overall wellness. Full-fat yogurt is also a great source of calcium, protein, and healthy fats, making it a well-rounded food for energy, muscle repair, and digestive health.
Pair yogurt with fruit, nuts, or chia seeds for a balanced and energizing snack that supports both gut health and sustained energy.
9. Eggs: Nutrient-Dense and Full of MCTs
Eggs are a highly versatile and nutrient-dense food containing MCTs, high-quality protein, and essential vitamins like vitamin D and B12. The combination of MCTs and protein in eggs makes them an ideal food for promoting muscle repair, boosting energy, and supporting brain health. Eggs are also rich in choline, a nutrient that plays a vital role in cognitive function and nerve health.
Enjoy eggs in various forms—boiled, scrambled, or in omelets—to fuel your body with MCTs and other important nutrients.
10. Dark Chocolate: A Sweet Source of MCTs and Antioxidants
Dark chocolate with a high cocoa content (70% or more) provides a small amount of MCTs, along with antioxidants like flavonoids that help reduce inflammation and support heart health. Dark chocolate also contains theobromine, a natural stimulant that can improve mood and increase mental alertness.
Consuming dark chocolate in moderation—one or two squares—can provide a guilt-free energy boost along with the added benefit of antioxidants to support overall health.
11. Almonds: Fiber-Rich and High in MCTs
Almonds are packed with MCTs, fiber, and vitamin E, all of which contribute to energy production, skin health, and cognitive function. The fiber in almonds helps maintain stable blood sugar levels, preventing energy crashes. Vitamin E is a powerful antioxidant that supports skin health and helps combat oxidative stress.
Almonds are an easy, portable snack that can be eaten on their own, added to salads, or used as a topping for yogurt or smoothie bowls to deliver a nutritious punch of healthy fats and energy.
12. Salmon: MCTs and Omega-3s for Brain and Body Support
Salmon is rich in MCTs and omega-3 fatty acids, making it one of the best foods for supporting brain health, heart health, and muscle recovery. The combination of MCTs and omega-3s helps improve cognitive function, reduce inflammation, and provide a steady source of energy for both the brain and body.
Eating salmon regularly can support mental clarity and help the body recover more efficiently from physical activity. Salmon can be grilled, baked, or pan-seared and served with vegetables or whole grains for a balanced and energizing meal.
13. Chia Seeds: A Nutritional Powerhouse of MCTs and Fiber
Chia seeds are an excellent source of MCTs, fiber, and essential nutrients such as calcium, magnesium, and omega-3s. The fiber in chia seeds helps with digestion and provides sustained energy by slowing the release of sugar into the bloodstream. Chia seeds also form a gel-like substance when mixed with liquid, which helps to keep you fuller for longer and provides a lasting energy boost.
Chia seeds can be added to smoothies, yogurt, oatmeal, or used to make chia pudding—a perfect snack for sustained energy throughout the day.
Incorporating MCT-rich foods into your diet is a great way to support energy production, improve mental clarity, and enhance overall well-being. Whether you’re consuming coconut oil, avocados, eggs, or chia seeds, these foods provide not only MCTs but also a variety of essential nutrients that support metabolic health, brain function, and physical endurance.
By including these 13 MCT-rich foods in your daily routine, you can boost your energy levels naturally, maintain a healthy metabolism, and enjoy a balanced, nutrient-dense diet that promotes long-term health and vitality.
