Calories in MCT Oil: Nutrition Facts & Serving Sizes

MCT oil is a concentrated source of medium-chain triglycerides, typically derived from coconut or palm kernel oil. A single tablespoon provides about 115 calories from pure fat, and unlike most dietary fats, MCTs are rapidly absorbed and transported directly to the liver for quick energy production. MCT oil is especially popular among people following ketogenic diets and those who add it to coffee or smoothies.

Calories by serving size:

The C8 and C10 values above are approximate and vary by brand. Some MCT oils are pure C8, while others contain a blend of C8, C10, and sometimes C12 (lauric acid). The total fat in MCT oil is almost entirely saturated fat.

Frequently Asked Questions (FAQ)

How many calories are in a tablespoon of MCT oil?

One tablespoon of MCT oil (about 14 grams) contains approximately 115 calories. All of these calories come from fat. MCT oil has slightly fewer calories per gram than long-chain fats (about 8.3 versus 9 calories per gram) because medium-chain triglycerides are metabolized differently.

Is MCT oil good for a keto diet?

MCT oil is one of the most popular supplements in the ketogenic community because medium-chain triglycerides are rapidly converted to ketones in the liver. Adding MCT oil to meals or beverages can help raise ketone levels, provide quick energy without spiking blood sugar, and may help ease the transition into ketosis.

What is bulletproof coffee and how does MCT oil fit in?

Bulletproof coffee is a beverage made by blending brewed coffee with MCT oil (or coconut oil) and grass-fed butter or ghee. The MCT oil provides rapidly absorbed fat that is converted to ketones, and proponents claim it supports sustained energy and mental clarity. A typical recipe uses one to two tablespoons of MCT oil, adding 115 to 230 calories.

How is MCT oil different from coconut oil?

Coconut oil contains about 15 percent MCTs (primarily C8 and C10), with the majority of its fat being lauric acid (C12), which behaves more like a long-chain fat in terms of digestion. MCT oil is a concentrated extract that contains mostly C8 and C10, making it much more readily converted to ketones and absorbed more rapidly than coconut oil.

Are there any side effects of MCT oil?

Consuming too much MCT oil at once, especially when starting out, can cause digestive discomfort including nausea, cramping, and diarrhea. It is generally recommended to start with one teaspoon per day and gradually increase to one or two tablespoons. Taking MCT oil with food rather than on an empty stomach can also help reduce gastrointestinal side effects.