Nutiva MCT Oil - Simple Green Smoothies

What is MCT oil and why you should use it

PUBLISHED: 6.21.2017

I’m sharing another rawkstar smoothie addition today, MCT oil. What is MCT oil, it’s benefits, and how do I use it? Click to find out.


What is MCT Oil - Simple Green Smoothies

If you stay up-to-date on the latest superfoods to hit the market (or even if you don’t!), you’ve probably been hearing the buzz about MCT oil. But, even with all this buzz, you may be wondering—what is MCT oil? And how would I benefit from adding it to my diet? Well, if you’re interested in learning about this awesome superfood, keep on reading…

Back in March, I was at ExpoWest and ran into Nutiva, who’s sponsoring this post. I’ve been a fan of their organic coconut oil for a while now, but when I came across their booth at the Expo, they were promoting this brand new organic MCT oil that’s not even on the market yet.

Now, I’ve been on the coconut oil train for some time (I put it in my coffee every morning and in my green smoothies), but Nutiva’s MCT oil is super special because it’s the first (and currently the only) USDA Certified Organic one out there. How awesome is that?!

I learned so much more about MCT oil by talking with the Nutiva crew and reading up on their new product. Now I’m ready to share with you why MCT oil is so great, what the health benefits are, and what to look for when purchasing it.

So let’s get started!


MCT stands for Medium Chain Triglycerides—a type of saturated fatty acids commonly found in coconuts. Now, if you read ‘fat’ and a little alarm in your brain starts going off, hold on a second! Fats are one of the body’s primary sources of energy, and are also important for healthy skin + hair, boosting brain function, digestion, and absorbing nutrients from food. #exhale

MCTs are different than LCTs (long chain triglycerides) in that they are processed in the liver and therefore can be used as an immediate source of energy. Coconut oil—a staple in my pantry—is claimed to be a good source of MCTs (about 62-65 percent of the fatty acids in coconut oil are recognized as MCTs), but most of these are lauric acid. Even though lauric acid is said to be an MCT, it’s not digested in the same way as caproic, caprylic, or capric acid and doesn’t provide the same energy boost for the body.

Don’t get me wrong—lauric acid has it’s own benefits and is part of why coconut oil is amazing.

When it comes to MCT oil, to get the most bang for your buck in terms of energy for your brain and body, you want to purchase MCT oil with a small amount of lauric acid. That’s where the crazy good stuff is at, and that’s exactly what Nutiva does.

Nutiva Organic MCT Oil


So now that you know what MCT oil is, you may be wondering—is it for me? To help you decide, here are some of the reasons I personally use it. You may benefit from using MCT oil if…

1) You want to support your metabolism, and maybe even drop a few pounds.

Because of the way MCTs are digested, they can be used directly as fuel for the body as opposed to being stored as body fat. Keep in mind though, MCT oil is not a “magic weight loss serum”—for long-term, sustainable weight loss, you definitely need to make sure you’re eating a healthy diet + getting regular exercise, too.

2) You want more energy.

MCTs are unique in that they do not require energy to be absorbed or stored in the body, meaning they can directly be used as fuel for your brain + body. Since they don’t undergo a complicated digestive process, they are a perfect source of fast and sustained natural energy (waaay better than sugary energy drinks!).

3) You’re vegan, paleo, or follow a plant-based diet.

MCTs are also found in animal-based products such as grass-fed butter, cheese, and full-fat dairy products, but if you’re paleo, vegan or just don’t consume much dairy, MCT oil is a great way to reap all the benefits of MCTs from a completely plant-based source.


Just like every superfood on the market, not all MCT oils are created equal. Here are few things I look for before buying a bottle of MCT oil:

1) Make sure it’s sustainably sourced.

Many MCT oils are derived from a mixture of palm and coconut oils, and are not always environmentally friendly (if your MCT oil is sourced from palm oil—do you research to make sure it’s sustainably sourced and fair trade). That’s actually one thing I really appreciate about Nutiva’s MCT oil—it’s only derived from organic coconuts, but they also support and invest in their coconut farming communities by giving a portion of their sales away to programs that support sustainable agriculture.

2) Research how it’s extracted.

Some MCT oils will use harsh chemicals (like hexane) during the extraction process. I don’t need my MCT oil with a side of chemical residue! So definitely research how your MCT oil is derived—you don’t want any harsh chemicals, filler oils, or additives involved. Typically, the cheaper it is, the cheaper it was made.

There are a few things that really separate Nutiva MCT Oil from all the rest is the process they use to make a quality product. First, they take organic virgin coconut oil made out of fresh, young organic coconuts. They then slowly chill the oil and separate the solid fats using a centrifuge. All of this leads to a product that contains 93% true MCTs and just 7% is lauric acid, which is a higher concentration than most brands. Most other MCT oils usually start with highly refined coconut oils and use high heat to create their product.

Second, theirs is the only USDA Certified Organic MCT Oil on the market. To me, this is important and I love supporting brands that value organic practices as well. Yet it’s not a deal breaker— I’ve been using non-organic MCT oil for years because that was all that was available. Yet now I can vote with my dollars and hope to see more companies that manufacture MCT oil follow in their footsteps.

3) Check out which MCTs it contains.

Look for MCT oil that contain caproic, caprylic, and/or capric acid. If it contains high amounts of lauric acid, skip it. Like I said earlier, lauric acid has its own benefits, but better to get it directly from coconut oil. Instead, find one that contains high amounts of caproic, caprylic and capric acid to get the most bang for your buck.

What is MCT Oil - Simple Green Smoothies


There are so many ways, yet the key is to start with a SUPER small amount! This stuff is potent and can cause some serious diarrhea if you take too much. Yep, I just said that. When it comes to using it, here are my personal favs:

1) Put it in your coffee.

I put 1 teaspoon MCT oil in my coffee every morning. Combined with 2 tablespoons grass-fed butter, this Rawkstar Coffee (as I like to call it) keeps me full + energized until my mid-morning green smoothie.

2) Add it to your smoothies.

Have problems blending coconut oil in your green smoothies? I know, I’m not a fan of finding huge chunks of coconut oil in my smoothies either. Even though I love using coconut oil for other recipes, I actually prefer adding MCT oil to my smoothies. Since it’s not solid at room temperature, it blends super easily and still gives my body a dose of healthy fat.

If you add in 1 tsp of MCT oil and 2 tbs chia seeds to any of our classic green smoothie recipes, you can instantly transform it into a meal replacement green smoothie, which will keep you full longer and encourage weight loss at a healthy and sustainable pace. It also won’t alter the natural flavors of the green smoothie, since chia seeds and MCT oil are flavorless.

3) Add it to salad dressing

If you’re making an olive oil-based salad dressing, swap out some of the olive oil for MCT oil. It also goes great in salad dressings that have apple cider vinegar in them (talk about a double health boost!).

That’s it! It you’re interested in learning more about MCT oil, check out this MCT green smoothie recipe that uses it. And if you already using this superfood oil, leave a comment and let me know how you use it!


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  1. Linda says:

    Hi Jen,
    I have been using a tbsp of MCT oil and a tbsp of avocado oil in my daily smoothie. I’ve heard that it is best to use another ft with MCT oil. Is that too much fat?

    • SGS Rawkstar Carissa says:

      Hey Linda,

      We are always a fan of consuming healthy fats, so you should be perfectly fine! 🙂

  2. Paige O'Neill says:

    Hi Jen,
    Just started using MCT oil a little and wondering — if I put a small amount of coconut oil in my coffee, is it too much to then use MCT oil in my morning smoothie? Trying to get my oil doses down here…

    • SGS Rawkstar Amanda says:

      Hi Paige,

      I usually pick one or the other. I find MCT oil to be a great addition to smoothies, coffee, and salad dressings and I save coconut oil for baking + cooking.

      I hope this helps!

  3. Donna says:

    Yes Jen, MCT oil is the bomb ! I have been using it and feel great ! I use bullet proof XCT oil. I will check out the Nutiva brand though

    • SGS Rawkstar Amanda says:

      Hi Donna,

      Make sure + check back in. I’d love to hear your thoughts between Bullet Proof XCT oil and Nutiva!

  4. Karen says:

    this MCT oil is pretty high in calories for the amount. How much of this should we ‘eat’ daily to get the benefits?

    • Jen Hansard says:

      Hey Karen. This is super concentrated stuff. I recommend starting with 1 tsp and working up to 3 tsp a day max to help you get in the benefits. I do 3 tsp in my coffee at this point and love how I feel in the morning. 🙂

  5. Rosa M Lugo says:

    Hi Good Morning,
    Where can I buy this product?!

  6. Helen Lee-Williams says:

    Hi Jen, thanks for this info on MTC Oil, you said in “Do your research” “if it contains Laurie acid, forget it”, well I checked the info on the label of this product and it has some Laurie Acid, so am now curious?
    Regards, Helen

    • Jen Hansard says:

      Hey Helen. You’re so right— I goofed on that part. They is Lauric Acid is MCT oil, you just want to look for versions that have lower amounts of that than the other MCT oils (like capric and caprylic) which are gonna be more beneficial to your body.

  7. Kristin says:

    Thanks, Jen! I make coffee creamer using coconut milk and put that in my coffee every morning. Can I also put MCT in or is that double dosing?

    • SGS Rawkstar Amanda says:

      Hi Kristin,

      You definitely can!

      • Jen Hansard says:

        I would just add one thing— when using MCT oil (or any sort of oil.. .like butter) in your coffee It’s best to blend to together to mix it up well. Otherwise you could have a floating layer on top of oil and that’s just not very enjoyable to sip down. 😉

  8. Bita says:

    Thanks Jen! Reading this post from the beautiful island of Kauai where we are spending 2 weeks on holiday. I had not heard of MCT oil prior to your post. I have been using standard coconut oils – in moderation for it’s non-animal based healthy fat qualities. I am a health coach and work with folks trying to lose or maintain weight. Thank you for this informative post. I will be looking further into MCT oil and experimenting with it as well. Have you tried cooking or baking with it yet?

    • SGS Rawkstar Amanda says:

      HI Bita,

      Rawk on! Love that you’re sharing health + wellness with others as a health coach! MCT oil isn’t the best option for baking, but I love using it in coffee, salads, smoothies + shakes.

    • Jen Hansard says:

      Hey Bita! Kauai looks amazing!!! I want to go there so bad. One day 🙂

      I don’t cook or bake with it— just consume it in smoothies and coffees in small amounts. It would be very expensive to do much else with it and I think the benefits would go down as well when paired with baked goods. You could also add it to a salad dressing— but that’s about as adventurous as I’d be willing to go with this precious oil. 😉

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