MCT Oil
Last reviewed October 18, 2026 · Evidence strength: Moderate · How we grade evidence
In plain words: MCT oil may help a little with weight, about a pound on average in studies, and it can upset the stomach at first. Use it in moderation if you like it, and don't count on it for weight loss. Don't give it to babies or kids as a supplement unless a doctor recommends it.
Also listed on labels as: MCT oil, Medium-chain triglycerides, Caprylic/capric triglyceride
What is it, and why is it in food?
MCTs (medium-chain triglycerides) are fats with shorter chains, usually concentrated from coconut or palm kernel oil. The body turns them into energy and ketones faster than other fats. They're sold as oils and powders and added to bars, protein drinks and "keto" products.
What does the science say?
| The popular claim | "MCT oil is a healthy fat that supports fat loss, energy and ketosis." (Dr. Eric Berg; Dr. Steven Gundry's "Yes" list includes MCT oil.) |
| Our verdict on that claim | Partly supported |
| Evidence strength | Moderate: a meta-analysis of randomized trials. |
| Kinds of studies | Meta-analysis of randomized trials |
- Weight: A meta-analysis of randomized trials found MCTs reduced body weight by about 0.51 kg (about 1 pound) compared with regular long-chain fats, with small drops in waist and body fat.1
- Side effects: Stomach upset is common, especially at first.
What do regulators say?
- A conventional food ingredient. It's also used medically for certain digestive and metabolic conditions.
Who should be careful?
- Babies and children: don't give MCT oil as a supplement without medical guidance.
- People with sensitive stomachs: start with a small amount.
How common is it in US foods?
In our check of USDA's Branded Foods database, 1,842 of 438,129 US packaged foods with an ingredient list name MCT oil or medium-chain triglycerides (about 0.4%, or roughly 1 in 238).2 It shows up most often in: snack, energy & granola bars (178); candy (157); energy, protein & muscle recovery drinks (109); popcorn, peanuts, seeds & related snacks (106); chips, pretzels & snacks (93). These are label records companies sent to USDA, mostly in 2021 to 2023, so some products have changed since. Counts come from a text match of ingredient lists and are approximate.
Swaps and tips for families
- If weight loss is the goal, MCT oil's effect is small; overall eating pattern matters much more.
Beyond the plate: related non-food exposures
MCT oil is used in skin products as "caprylic/capric triglyceride." No concern.
Frequently asked questions
Does MCT oil help you lose weight?
A little. Trials found about 0.5 kg (1 pound) more weight loss than regular fats, on average.
Is MCT oil safe?
For most adults in moderate amounts, yes. Stomach upset is common at first.
Can kids take MCT oil?
Not as a supplement unless a doctor recommends it; it's used medically for specific conditions.
Related guides
Sources
Every source below was checked against PubMed, the publisher or the official page by our research team in October 2026.
- Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. Journal of the Academy of Nutrition and Dietetics, 2015. PubMed 25636220 · doi:10.1016/j.jand.2014.10.022
- FoodData Central, Branded Foods dataset (release 2026-04-30). U.S. Department of Agriculture, Agricultural Research Service, 2026. Link
This guide is for general education. It is not medical advice and does not replace advice from your doctor, pediatrician, allergist or registered dietitian. If you think you or your child reacted to a food, talk to a health professional. Research changes; we review these pages when new evidence or rules come out. Last reviewed October 18, 2026. Spotted an error? Email [email protected].