MCT Oil vs. Coconut Oil: What’s the Difference?

MCT oil can be extracted from several sources, such as coconut oil and palm kernel oil. MCTs are also present in dairy products, such as milk, yogurt, and cheese.

Triglycerides are a major type of dietary fat found in the bloodstream, made up of three fatty acids linked by a glycerol molecule (a form of alcohol).

Most fatty acids in dietary triglycerides are long-chain (containing more than 12 carbon atoms), whereas the fatty acids in MCTs are medium-chain (containing 6-12 carbon atoms).

Long-chain triglycerides (LCTs) are present in most dietary sources of fat, such as fish, avocado, nuts, seeds, and olive oil.

Unlike LCTs, the medium-chain length does not require enzymes or bile acids for digestion and absorption, rather they are rapidly digested and absorbed in the liver where they are either used for immediate energy or turned into ketones (compounds produced by the breakdown of fat).

Depending on the chain length, MCTs are divided into four types.

• Caproic acid: 6 carbon atoms
• Caprylic acid: 8 carbon atoms
• Capric acid: 10 carbon atoms
• Lauric acid: 12 carbon atoms

Coconut oil is produced by cold-pressing or extracting the oil directly from the flesh of the coconut. It has a mildly sweet flavor and is widely used for cooking. Coconut oil is rich in MCTs.

Coconut oil contains 80%-90% saturated fats called fatty acids, predominantly lauric acid (49 percent), with myristic and palmitic acids present in smaller amounts.

Coconut oil is solid at cold or room temperature and liquid at warm temperatures.

There are two types of coconut oil:

• Copra or refined oil
  • Made from the dried flesh of the coconut. The dried coconut kernels are pressed and heated to remove odor, then processed and filtered to remove any additional bacteria or debris using chemicals (sometimes).
  • Contains medium-chain triglycerides, including capric, caprylic, and lauric acid.
• Virgin coconut oil
  • Made from the fresh flesh of coconut by pressing the fruit.
    • Expeller-pressed oil: A machine presses the oil from the coconut flesh using heat.
    • Cold-pressed oil: The oil is pressed without the use of heat.
  • Contains higher concentrations of nutrients such as vitamin E and bioactive compounds such as polyphenols.