Is MCT Oil Keto?

Cooking Oils
MCT Oil sticker illustration
KETO VERDICTYES

MCT oil is excellent for keto: zero net carbs and rapidly absorbed medium-chain triglycerides that the liver readily converts to ketones. A potent tool for clean energy—best used in small, measured amounts.

MCT oil is excellent for keto: zero net carbs and rapidly absorbed medium-chain triglycerides that the liver readily converts to ketones. A potent tool for clean energy—best used in small, measured amounts.

  • Net carbs (100g)0g
  • Protein (100g)0g
  • Fat (100g)100g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
0g
Fat
100g
Calories
884

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Zero net carbs: pure fat with no carbohydrate load
  • Rapid ketone support: C8/C10 MCTs are quickly transported to the liver and oxidized to ketones
  • Clean, quick energy: useful pre-workout or during fasting windows
  • May aid appetite control when used judiciously
  • Neutral flavor: easy to add to coffee, tea, or dressings
  • Flexible dosing: start with 1 tsp and titrate to tolerance

HEALTH BENEFITS

  • Provides readily available fuel that may enhance mental clarity and focus
  • Supports ketone production during low-carb eating or time-restricted feeding
  • Can help with satiety when replacing refined carbs
  • May assist metabolic flexibility when combined with a well-formulated keto diet
  • Supplies fat to improve absorption of fat-soluble nutrients when eaten with food
  • Typically free of common allergens; suitable for many dietary patterns

PREPARATION SUGGESTIONS

BUTTER/CREAM COFFEE

Blend MCT oil into black coffee with butter or heavy cream for a rich, sustained-energy morning drink.

DIRECT CONSUMPTION

Start with 1 teaspoon straight or mixed into water/unsalted broth; increase slowly to 1 tablespoon as tolerated.

SMOOTHIES

Add to almond-milk-unsweetened or coconut-milk-full-fat smoothies for extra energy without carbs.

SALAD DRESSING

Whisk with vinegar-apple-cider, Dijon, and herbs; combine with olive-oil for better flavor and texture.

FAT BOMBS

Stir into cocoa, cream cheese, and a keto sweetener; keep chilled since MCT oil stays liquid at room temp.

PRE-WORKOUT

Take 15–30 minutes before training for a quick, easily oxidized fat source.

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