10 Powerful MCT-Rich Foods to Boost Energy, Brain Health, and Weight Loss

Most of us have heard of healthy fats like omega-3s and monounsaturated fats, but there's another kind of fat that's been making waves in the nutrition world—MCTs, short for medium-chain triglycerides. While the name might sound technical, the benefits of MCTs are simple and impressive: more energy, better brain function, improved metabolism, and even weight loss support.

But here’s the best part—you don’t need fancy supplements to enjoy the benefits of MCTs. In fact, many everyday foods naturally contain these powerful fats. In this guide, we’ll walk you through 10 of the best MCT-rich foods you can easily add to your diet, explain how they work in the body, and offer practical tips to help you get the most out of them.

What Are MCTs—and Why Should You Care?

Let’s break it down. MCTs are a type of fat made up of medium-length chains of carbon atoms. Most fats we eat are long-chain triglycerides (LCTs), which take longer to digest. But MCTs are shorter, so your body breaks them down faster and uses them for quick energy, similar to how it uses carbs, but without the blood sugar spike.

Here’s why MCTs are so popular among health-conscious eaters:

• They’re converted into fuel almost immediately, not stored as body fat.
• They help your body produce ketones, which are powerful for brain function and mental clarity.
• MCTs may support weight loss by helping you feel full longer and boosting calorie burn.
• They also have antimicrobial and anti-inflammatory properties, which can benefit gut and immune health.

Now let’s explore the best natural sources of MCTs.

1. Coconut Oil: The King of MCTs

Coconut oil is by far the most well-known food source of MCTs. Around 55% of the fat in coconut oil comes from medium-chain triglycerides, with lauric acid making up the largest portion. Lauric acid is technically a longer MCT, but it still provides many of the same benefits, like antibacterial properties and metabolic support.

Cooking with coconut oil is one of the easiest ways to add MCTs to your diet. It’s perfect for sautéing vegetables, baking, or even stirring into oatmeal or smoothies. If you like the taste of coconut, it's a win-win.

For the best quality, go for virgin or unrefined coconut oil, which hasn’t been overly processed and retains more of its natural antioxidants.

2. MCT Oil: The Concentrated Powerhouse

While not a traditional “whole food,” MCT oil deserves a special mention. It’s a purified extract made from coconut or palm kernel oil and contains mostly caprylic (C8) and capric acid (C10)—the most efficient MCTs for quick energy and ketone production.

People often add MCT oil to coffee (like the popular “bulletproof coffee”), salad dressings, or smoothies. Just keep in mind: because it’s highly concentrated, start with a small amount—too much at once can cause digestive upset.

Even though MCT oil is processed, it’s a useful supplement for anyone on a ketogenic or low-carb diet, or for people looking to improve brain clarity and focus without using sugar or caffeine.

3. Full-Fat Dairy: Butter, Cheese, and Yogurt

If you enjoy full-fat dairy, you’re in luck. Products like butter, hard cheeses, and full-fat yogurt contain small but beneficial amounts of MCTs, especially when they come from grass-fed cows.

Butter is rich in butyrate, a short-chain fatty acid that supports gut health and inflammation control. Meanwhile, cheese and yogurt provide not only MCTs but also protein, calcium, and probiotics that benefit digestion.

Just be sure to choose full-fat, minimally processed dairy. Low-fat or fat-free versions often replace natural fats with added sugar or starch, which defeats the purpose.

4. Goat Milk and Goat Cheese

Goat milk is an underrated source of healthy fats, including MCTs. In fact, goat milk contains more MCTs than cow’s milk, and many people find it easier to digest because it has less lactose and a different protein structure.

Goat cheese is especially popular in Mediterranean-style diets. It has a tangy flavor and creamy texture and works well in salads, sandwiches, or as a snack.

If you’re sensitive to cow’s dairy or want a richer source of healthy fat, goat-based dairy might be a great addition to your MCT-friendly diet.

5. Grass-Fed Meats: Especially Lamb and Beef

Most people don’t think of meat as a source of MCTs, but grass-fed red meat contains small amounts, particularly in the fat. Lamb is a particularly good source, followed by grass-fed beef.

These meats also contain conjugated linoleic acid (CLA), a type of fat that may support fat burning, heart health, and inflammation reduction.

The catch? The animals must be grass-fed, not grain-fed. Grain-fed meat has a very different fat profile and doesn’t offer the same benefits. When shopping, look for labels that say “100% grass-fed” or “pasture-raised.”

6. Whole Milk and Cream

Full-fat milk and heavy cream—especially when they come from grass-fed cows—contain both MCTs and fat-soluble vitamins like A, D, and K2, which are essential for metabolism, hormone production, and bone health.

Whole milk can be used in cereals, coffee, or smoothies, and heavy cream adds richness to sauces or soups. Like other dairy options, choose organic or grass-fed when possible for better fat quality.

If you’re on a low-carb diet, heavy cream can be especially useful because it adds fat without much lactose (sugar).

7. Wild-Caught Salmon: A Perfect Companion to MCTs

While salmon isn’t technically high in MCTs, it deserves a spot here because of its complementary benefits. Salmon is rich in omega-3 fatty acids, which support heart and brain health, just like MCTs do, but in a different way.

When MCTs and omega-3s are consumed together, they may enhance each other’s effects, improving everything from energy production to inflammation control.

Salmon is also packed with vitamin D, selenium, and B12, making it a well-rounded, nutrient-dense food that fits perfectly in a brain-boosting, fat-friendly diet.

8. Dark Chocolate (Cacao Butter)

Believe it or not, high-quality dark chocolate—particularly those made with cacao butter—contains a small amount of MCTs, along with stearic acid and other beneficial fats.

The key is to choose chocolate that’s at least 70% cacao (or higher) and free from excess sugar or milk solids. These chocolates not only provide a little MCT boost, but they’re also rich in antioxidants called flavonoids, which protect your brain and heart.

Raw cacao products, like cacao nibs or powder, also offer a natural energy lift and mood support—great reasons to keep chocolate in your diet.

9. Avocados and Avocado Oil

While avocados don’t contain MCTs directly, they’re still an excellent partner in an MCT-focused diet. That’s because avocados are loaded with monounsaturated fats, which work alongside MCTs to support fat metabolism and absorption.

They also provide fiber, potassium, magnesium, and antioxidants—all of which enhance gut health, blood sugar control, and heart function.

Avocado oil is also a good choice for cooking because it has a high smoke point and a mild flavor. Think of avocados as MCT-friendly companions that help your body get the most out of other healthy fats.

10. Coconut-Based Products: Flakes, Cream, and Milk

We already talked about coconut oil, but don’t forget about coconut meat, coconut milk, and coconut cream. These whole-food coconut products naturally contain MCTs and offer a rich, satisfying texture to meals.

Coconut milk can be used in smoothies, curries, or coffee. Coconut flakes are perfect in granola or baking. And coconut cream adds indulgence to desserts and soups.

When buying coconut products, check the label. Some versions—especially refrigerated coconut milk—have little or no fat, while canned, full-fat coconut milk is your best bet for getting those MCTs.

RELATED READ: 13 Best Low-Carb Yogurts for Blood Sugar Balance (Backed by Science)

How MCTs Work in the Body (And Why They're So Unique)

Unlike other fats that require bile and enzymes to break down, MCTs are absorbed directly through the digestive tract and sent straight to the liver. There, they’re turned into ketones—an alternative energy source that can fuel your brain and body more efficiently than glucose.

This process has some amazing effects:

• You may feel more energized, especially if you're cutting back on carbs.
• Ketones help reduce brain fog and may protect against neurological decline.
• Your body may burn more fat for energy, especially during exercise or fasting.
• MCTs may help curb hunger, thanks to their effect on hormones like peptide YY and leptin.

How to Add More MCTs to Your Diet Without Overdoing It

The good news is you don’t need to change your whole diet. Just a few small swaps or additions can go a long way:

• Use coconut oil instead of vegetable oil for cooking.
• Add a spoonful of MCT oil to your coffee or smoothie.
• Swap low-fat yogurt for full-fat, grass-fed Greek yogurt.
• Snack on goat cheese or use it in salads.
• Cook with butter or ghee instead of margarine or canola oil.

Start slow, especially with MCT oil or high-fat foods, to avoid digestive issues. Everyone reacts differently, so it’s smart to ease in and see how your body responds.

Frequently Asked Questions About MCT-Rich Foods

1. Are MCTs good for weight loss?

Yes, they can be. MCTs may help boost your metabolism, reduce hunger, and promote fat burning, especially when combined with a lower-carb diet.

2. Can I get enough MCTs from food without supplements?

Absolutely. Coconut oil, full-fat dairy, and grass-fed meats are great natural sources. Supplements like MCT oil are optional.

3. Is coconut oil or MCT oil better?

Coconut oil is more natural and contains a broader range of MCTs, while MCT oil is concentrated and faster-acting. Use both, depending on your needs.

4. Are MCTs safe if I have high cholesterol?

Most studies show MCTs don’t raise LDL (bad cholesterol) and may improve HDL (good cholesterol). But if you have heart disease, speak to your doctor before making big changes.

5. Can I cook with MCT oil?

MCT oil is best used raw—in smoothies, coffee, or salad dressings—because it has a low smoke point. For high-heat cooking, coconut oil or butter is better.

Final Thoughts: Let Food Fuel Your Brain and Body

MCTs are one of the most exciting fats in nutrition today, and the best part is you don’t need to rely on pills or powders. From coconut and dairy to salmon and even dark chocolate, there are so many delicious ways to enjoy the benefits of MCTs through real food.

Whether you’re looking to lose weight, boost brainpower, or just feel more energized throughout the day, adding a few of these MCT-rich foods to your diet can make a big difference. Start small, stay consistent, and enjoy the process of fueling your body the smart way.