MCT oil and ghee: C8, MCT powder and how to use them

MCT oil and ghee are two of the fats people ask us about most, often for the same morning cup of coffee. If you eat keto, cook a lot of Indian food or just want to know what C8 means on a label, this guide explains what each one is, how C8, C8/C10 and MCT powder differ, and how we use them in coffee, cooking and smoothies.

What is MCT oil?

MCT stands for medium chain triglycerides: fats built from medium chain fatty acids, which have 6 to 12 carbon atoms. Most of the fat we eat is made of long chain triglycerides, with 14 or more. That shorter chain is what makes MCTs different. Medium chain triglycerides are easier to digest than long-chain fats. They're absorbed quickly and go straight to the liver, where the body uses them as an energy source or turns them into ketones, a fuel the brain and muscles can use alongside glucose.

MCT oil, sometimes called medium chain triglyceride oil, is made by separating those medium-chain fats from coconut oil or palm kernel oil. Every MCT oil we stock comes from coconuts. The result is a clear, flavourless oil that stays liquid, even in the fridge. If you'd rather avoid palm kernel oil, look for coconut as the only source on the label.

Medium chain fatty acids: C6, C8, C10 and C12

The four main medium chain fatty acids are named for their number of carbon atoms. Because they're so easy to absorb, MCTs have been part of clinical nutrition for decades.

Is MCT oil just coconut oil?

No. Coconut oil is one of the richest natural sources of medium chain fatty acids, but most of those are lauric acid, and coconut oil also has long-chain fats. MCT oil keeps only the C8 and C10. That's why coconut oil is solid at cool room temperature and tastes of coconut, while MCT oil is liquid and tastes of nothing. Both are mostly saturated fat; they just do different jobs in the kitchen.

C8 MCT oil vs C8/C10 blends vs MCT powder

Read the front of the bottle. Most MCT oils are a blend of C8 and C10, and some are pure C8.

C8 MCT oil

C8 is the medium-chain fat that people following a ketogenic diet tend to look for, because the body turns it into ketones the fastest. Nutiva Organic C8 MCT Oil is 100% caprylic acid from organic coconut oil. Bulletproof Brain Octane is also pure C8 from coconut, flavourless and free of dairy, soy and gluten.

C8/C10 MCT oil

A C8 and C10 blend is the classic MCT oil and a good everyday choice. Nutiva Organic MCT Oil is made only from organic coconuts and contains capric and caprylic acid. Naka Organic MCT Oil, from a Canadian brand, is made from organic coconuts too, for coffee, yogurt, smoothies and dressings.

MCT powder

MCT powder is MCT oil bound to a fibre so it dissolves instead of floating on top of your drink. Nutiva Organic MCT Powder starts with organic MCT oil from coconut, blended with prebiotic acacia fibre and a little tapioca, and has a light vanilla flavour. Each serving has 3 g of fibre and zero net carbs. It's easier to blend than the oil, many people find it gentler on the stomach, and a tub travels without leaking.

NutivaOrganic MCT Powder, VanillaStir a scoop into coffee, tea or a smoothie for a creamy, lightly vanilla cup.Shop →

How to choose an MCT oil

Once you know whether you want C8 or a blend, a few label details make the choice easy.

1. Check the source. Look for coconut as the only source if you'd like to avoid palm kernel oil. Organic MCT oils start with organic coconuts.
2. Look at the C8 number. A pure C8 oil has the highest concentration of caprylic acid. Blends list their C8 and C10 split, like 60/40.
3. Check the ingredient list. A good MCT oil lists just medium chain triglycerides or caprylic and capric acid, with nothing added.
4. Pick the right size. Try a smaller bottle first while you start slowly, then move to a bigger one once it's part of your routine.

What does MCT oil do for your body?

MCT oil is a fast, easy fat and a quick energy source. Because medium chain triglycerides are digested quickly and used for energy, they're popular with athletes interested in exercise performance, with people eating keto or low-carb, and with anyone who wants a little fat in their morning coffee. On a ketogenic diet, adding MCT oil can make it easier to reach mild ketosis while eating a few more carbs, and many people find it makes the ketogenic diet easier to stick with.

Many people also find a spoonful of MCT oil in coffee helps them feel fuller for longer, and some find they eat a little less at their next meal. We think of MCT oil as a handy, clean source of fat rather than a weight loss shortcut.

MCT oil is for your coffee and your salad. Ghee is for your skillet.

Getting started with MCT oil: go slowly

MCT oil is easiest on the stomach when you ease into it. Start with a teaspoon and build up over a week or two to the amount on the label. Taking it with food helps too. It's also pure fat, at roughly 115 to 130 calories a tablespoon, so check the Nutrition Facts table when you're adding MCT oil to your day.

How to use MCT oil

1. In coffee. Add a teaspoon of MCT oil to hot coffee and blend for 20 seconds with a milk frother or blender. It turns creamy and frothy instead of leaving a slick on top. Add a teaspoon of ghee for a rich butter coffee.
2. In smoothies. Blend it in with fruit, greens and protein, or use MCT powder for a creamier shake.
3. In dressings. Whisk it with lemon juice or apple cider vinegar, mustard and herbs. Because MCT oil stays liquid when cold, the dressing won't set in the fridge.
4. Over finished food. Drizzle it on yogurt, oatmeal or roasted vegetables after cooking.

For more keto-friendly ideas, see our guide to keto snacks in Canada, and for the coffee itself, our roundup of Nova Scotia coffee roasters.

What is ghee?

Ghee is butter that's been slowly simmered until the water cooks off and the milk solids separate and sink, then strained. What's left is golden butterfat. It's been central to Indian cooking for thousands of years, and it started as a way to keep butter without a fridge.

Ghee vs clarified butter

Clarified butter is strained as soon as the water is gone. Ghee cooks a little longer, so the milk solids toast before they're strained out, giving it a deeper colour and a nutty, caramel flavour. Both are pure butterfat, both keep in the cupboard with the lid on, and both have a much higher smoke point than butter. In short, all ghee is clarified butter, but not all clarified butter is ghee.

OG GHEE is made by Vresh Foods, a Canadian company founded by people born and raised in South Asia who launched it in 2022 to share the hidden side of South Asian cooking. They simmer 100% Canadian butter for hours until it caramelizes, which gives the jar its toasty flavour and a 485°F (250°C) smoke point. AgeScience A2 Ghee is made from A2 cow butter from Canadian dairy farms with four generations of heritage, and Hope Eco Farms makes a rare water buffalo ghee from grass-fed Canadian water buffalo that graze on grass and herbs in summer and eat sprouted greens and herbal hay in winter.

Ghee vs butter, coconut oil and olive oil

Every fat has its place. Here's how we reach for each one.

Ghee is concentrated butterfat, so nutrition-wise it's mostly saturated fat, like butter and clarified butter. The practical differences are what make people switch: with the milk solids removed, ghee is nearly free of lactose and casein, it won't burn at high temperatures the way butter does, and it keeps in the cupboard.

For virgin coconut oil, Nutiva Organic Virgin Coconut Oil is unrefined and cold-pressed, with a light coconut taste. It's good up to 175°C, so it suits sautéing, roasting and baking.

NutivaOrganic Virgin Coconut OilUnrefined and cold-pressed; a spoonful lifts curries and granola.Shop →

How to use ghee

1. Sear and roast. Use ghee anywhere you'd use butter or oil at high heat: steak, scallops, roast vegetables and crispy potatoes.
2. Temper spices. In Indian cooking, whole spices like cumin and mustard seed are sizzled in hot ghee, then poured over dal or rice. It's called tadka, and it's the best way to taste what ghee does.
3. Bake and spread. Swap ghee for butter in most recipes, spread it on toast, or stir a spoonful into hot rice.
4. Pop corn. Melt a little ghee over popcorn with salt for a buttery bowl that won't go soggy.

Questions we get a lot

What is the best MCT oil in Canada?

It depends on how you use it. For the quickest ketones, pick a pure C8 oil like Nutiva Organic C8 or Bulletproof Brain Octane. For everyday coffee and dressings, a C8/C10 oil like Nutiva Organic MCT Oil or Naka Organic MCT Oil works well. If oil doesn't agree with you, try MCT powder.

What does C8 MCT oil do?

C8, or caprylic acid, is the medium-chain fat the body turns into ketones the fastest, which is why people on a ketogenic diet often choose it. It's flavourless and blends into coffee, tea and smoothies.

What happens if I take MCT oil every day?

Plenty of people use MCT oil daily in coffee or smoothies. Start with a teaspoon, build up slowly, follow the label, and remember it's pure fat, with the same calories per gram as any other oil.

Can MCT oil reduce belly fat?

No single food targets belly fat or body fat in one spot. MCT oil is best enjoyed as a satisfying fat in a balanced way of eating.

Does ghee taste like butter?

Yes, but deeper. Ghee tastes like butter that's been gently browned: nutty, toasty and a little caramel. Caramelized ghee like OG GHEE is the richest.

Is ghee healthier than olive oil?

They're different fats with different jobs. Extra virgin olive oil is mostly monounsaturated fat and shines in dressings and everyday cooking. Ghee is mostly saturated fat and handles high heat beautifully. Many kitchens keep both.

MCT oil and ghee are at both stores: 486 Starboard Drive in Bedford and 590 Portland Street in Dartmouth, open seven days. Browse our oils and vinegars too. In HRM, order by 11 am with Luminate Express for same-day delivery, or choose pickup. Anywhere else in Canada, orders over $80 ship free.

Sources: Vresh Foods, OG GHEE; product labels and listings. This article is general information, not medical advice.