Coconut oil in coffee: how to make it and what research says
Imagine this: you pour yourself a coffee in the morning, add a splash of coconut oil, give it a quick blend, and you have a creamy coffee without milk or sugar. More and more people in the Netherlands do this every day. Coconut oil in coffee became popular through the bulletproof coffee trend and is now a regular part of many people's morning routines, as an alternative to traditional coffee with milk and sugar.
But what is actually behind this? Why add fats to your coffee? What does coconut oil do when combined with caffeine? And might MCT oil be a better option? In this article, you'll learn what research says, how to make it, what to look out for, and when it may be better to choose MCT oil.
What is coconut oil?
Coconut oil is a vegetable oil extracted from the flesh of ripe coconuts. It is one of the few vegetable oils made up primarily of saturated fatty acids, including a special type: medium-chain triglycerides (MCTs).
The composition of coconut oil
The fatty acid composition of coconut oil differs from that of most vegetable oils:
- Lauric acid (C12): approximately 45-50% of the fatty acids
- Myristic acid (C14): approximately 16-21%
- Caprylic acid (C8): approximately 5-9%
- Capric acid (C10): approximately 4-8%
- Palmitic acid (C16): approximately 7-10%
- Other fatty acids in smaller amounts
The MCTs in coconut oil (especially C8 and C10) are processed differently by the body than the long-chain fatty acids (LCTs) found in, for example, olive oil or sunflower oil. MCTs are absorbed more quickly in the gut and transported directly to the liver, where they can be converted into energy or ketones (St-Onge & Jones, 2002).
Solid or liquid?
In the Netherlands, coconut oil is usually found in solid form. This is because coconut oil has a melting point of about 24 degrees Celsius. So at room temperature it is solid, but as soon as you add it to hot coffee, it melts immediately and mixes with the liquid.
Why add coconut oil to your coffee?
The idea of adding fats to coffee is not new. In Tibet, people have been drinking butter tea (po cha) for centuries, and in Ethiopia, coffee is traditionally prepared with butter. The modern version, coconut oil or MCT oil in coffee, became popular through the bulletproof coffee movement and is now a regular part of the biohacking landscape.
These are the reasons people mention most often:
Fat and caffeine intake
When you drink coffee black, caffeine is quickly absorbed into the bloodstream. It's often said that fat in your coffee slows this absorption somewhat. There's little solid evidence for this. Many people simply enjoy that adding fat to their coffee makes them less likely to reach for a second cup.
Feeling full without breakfast
For people who practice intermittent fasting or aren't hungry for a full breakfast in the morning, coffee with coconut oil is a popular choice. Fat makes many people feel full. Whether it fits into your fasting protocol depends on the version you follow.
A creamy taste without milk
Coconut oil gives your coffee a subtly creamy texture and a light tropical flavor. For people who don't use dairy, or are simply looking for an alternative, it's a pleasant surprise.
Coconut oil and MCTs: what does the science say?
Many people find that coffee with coconut oil feels different from black coffee. Research focuses mainly on how MCTs are processed.
How MCTs are processed
Medium-chain triglycerides are processed differently from long-chain fatty acids. While LCTs are transported through the lymphatic system and follow a slower pathway, MCTs go directly to the liver via the portal vein. There, they can quickly be converted into energy or ketones.
A comprehensive review of MCTs describes how medium-chain fatty acids are quickly absorbed and converted into energy, distinguishing them from other fatty acids (Marten, Pfeuffer & Schrezenmeir, 2006).
MCTs and ketones
When MCTs are converted into ketones in the liver, they provide the body with a second energy source alongside glucose. Research shows that MCTs measurably increase blood ketone levels, even in people who don't follow a strict ketogenic diet.
A study in Frontiers in Nutrition describes how blood ketone concentrations can rise to 0.5-1.0 mmol/L after a 10-15 gram dose of MCTs with a meal (Vandenberghe et al., 2020).
MCTs and exercise
A systematic review of MCT oil and endurance performance in healthy people examined energy expenditure and fat burning during exercise. The researchers found mixed results and no clear effect on athletic performance (Wang et al., 2022).
Coconut oil, caffeine, and focus
Many people drink coffee with coconut oil because they like how it works for them. Research in this area mainly concerns caffeine, not coconut oil.
Caffeine and cognition
Caffeine is one of the most studied substances in the world. A comprehensive review discusses research on caffeine and alertness, mood, and concentration (McLellan, Caldwell & Lieberman, 2016).
A systematic review and meta-analysis of athletes examined caffeine and, among other things, reaction time and memory (Irwin et al., 2020).
Ketones and the brain
Research is also being conducted on ketones from MCTs and the brain's energy use. This research has mainly focused on specific groups and says little about what a cup of coffee with coconut oil does for you. So treat it as interesting research, not a promise.
Coconut oil vs. MCT oil: what's the difference?
When you start adding coconut oil to your coffee, you'll soon come across the term "MCT oil." And rightly so, because there's an important difference.
Coconut oil contains about 50-60% MCTs
Coconut oil is a natural source of MCTs, but it isn't pure MCT oil. About half of the fatty acids in coconut oil are MCTs (mainly lauric acid C12, which technically sits on the borderline between medium- and long-chain). The rest consists of other fatty acids.
MCT oil is concentrated
MCT oil is derived from coconut oil (or palm kernel oil) and consists entirely of medium-chain triglycerides. Many varieties contain mainly caprylic acid (C8), the fatty acid that is converted into ketones the fastest.
When should you choose which?
| Coconut oil | MCT oil (C8) | |
|---|---|---|
| MCT content | ~50-60% | 100% |
| Dominant fatty acids | Lauric acid (C12) | Caprylic acid (C8) |
| Ketone production | Moderate | High |
| Taste | Light coconut | Tasteless and odorless |
| Form | Solid at room temperature | Always liquid |
| Price | Lower | Higher |
| Best for | Beginners, flavor lovers | Neutral taste and easy to measure |
Looking for a neutral-tasting option that always stays liquid? Then MCT oil, specifically C8 oil, is a logical choice. At GOYU, you'll find our MCT oil collection.
How do you make coffee with coconut oil?
Making coffee with coconut oil is simple, but a few tips can make the difference between a tasty, creamy coffee and a layer of oil floating on top.
Basic recipe: coffee with coconut oil
- Brew a cup of fresh coffee, preferably from freshly ground beans for the best flavor
- Add 1-2 teaspoons of coconut oil (or 1 tablespoon of MCT oil)
- Blend everything with a milk frother, immersion blender, or regular blender for 15-20 seconds
- Drink right away: the emulsion holds best while the coffee is hot
Tips for the best results
- Always blend: don’t simply stir coconut oil into your coffee. The fat won’t emulsify on its own, leaving a layer of oil on top. A quick blend with a frother will fix this.
- Start small: begin with 1 teaspoon and gradually increase the amount. Your digestive system needs to adjust to the extra fat.
- Use quality coffee: adding fat brings out the flavor of your coffee even more, so choose good beans.
- You can also add cinnamon or cocoa: this adds flavor without sugar.
Bulletproof coffee: the extended version
The best-known version of coffee with added fats is bulletproof coffee. It combines coffee with MCT oil and grass-fed butter (or ghee). The result is an extra-creamy coffee that is often drunk instead of breakfast. Read the full recipe and background in the article on how to make bulletproof coffee.
When is the best time to drink coffee with coconut oil?
When you drink coffee with coconut oil mostly comes down to routine and preference:
In the morning
The most popular choice. Many people drink coffee with coconut oil as their first drink of the day, especially if they don’t eat a heavy breakfast.
Before a workout
Some athletes drink coffee with coconut oil or MCT oil before their workout. Research on MCTs and athletic performance has shown mixed results, so see how it feels for you. Read more about coffee and exercise in the article about coffee and workouts.
In the afternoon
Instead of having a second or third cup of black coffee, some people opt for a smaller cup of coffee with coconut oil in the afternoon.
Not right before bed
If possible, avoid drinking coffee with coconut oil less than 6 hours before bedtime. Caffeine has a half-life of 5-6 hours, which means half of the caffeine is still in your body after that time.
Considerations and tips
Although many people enjoy coffee with coconut oil, there are a few things to keep in mind:
Calories
Coconut oil is a high-calorie addition. One tablespoon of coconut oil contains about 120 calories. If you’re watching your calorie intake, keep this in mind, especially if you drink several cups a day.
Digestion
Not everyone tolerates large amounts of fat on an empty stomach right away. Start with a small amount (1 teaspoon) and gradually increase it so your stomach can adjust.
Oil quality
Preferably use organic extra virgin coconut oil or a high-quality MCT C8 oil. Cheap, refined oils may contain fewer MCTs and have unwanted additives.
Coffee and vitamins
Did you know that coffee can affect the absorption of certain vitamins and minerals? This is an important consideration if you take supplements. Read more in the article about coffee and vitamin absorption.
MCT oil and coconut oil: the differences summarized
If you want to go beyond coconut oil, MCT oil is an option:
- Higher MCT concentration: 100% versus about 50-60%
- Faster ketone production: C8 oil in particular is quickly converted into ketones
- Flavorless: no coconut smell or taste in your coffee
- Always liquid: easier to measure and mix
- Not for cooking: MCT oil is intended to be used cold or added to hot drinks
View the GOYU MCT oil collection if you want to use MCT oil in coffee or smoothies.
Frequently asked questions about coconut oil in coffee
How much coconut oil should I add to my coffee?
Start with 1 teaspoon (about 5 ml) per cup of coffee and gradually increase to 1-2 tablespoons once your body is used to it. The same principle applies to MCT oil: start low and increase slowly. The right amount varies from person to person.
Can I use coconut oil in coffee if I'm watching my weight?
Fat in your coffee can make some people feel full. But keep in mind that coconut oil is high in calories and isn't a weight-loss solution. So stick to a small amount as part of a mindful diet.
Is coconut oil in coffee suitable for a keto diet?
Yes, coffee with coconut oil (or MCT oil) fits well into a ketogenic diet. MCTs are converted into ketones, which is exactly what a keto lifestyle is all about. This is one reason why bulletproof coffee is so popular in the keto community.
Which is better in coffee: coconut oil or MCT oil?
Both are good options, but they differ. Coconut oil is more affordable and adds a mild coconut flavor. MCT oil (especially C8) is converted into ketones faster, is flavorless, and always stays liquid.
Can I use coconut oil in iced coffee?
In theory, yes, but coconut oil solidifies at low temperatures. This can leave solid lumps of fat in your cold coffee, which makes it unpleasant to drink. MCT oil is a better alternative because it stays liquid even at low temperatures.
Conclusion
Coconut oil in coffee is more than a trend: it's a practical way to enjoy your daily coffee differently. Coconut oil contains MCTs that are processed quickly, and its creamy flavor makes it a pleasant alternative to milk or sugar. What you notice yourself varies from person to person.
If you'd like a flavor-neutral option, MCT oil is a logical next step. C8 oil in particular is quickly converted into ketones and is easy to mix into your coffee every day.
Ready to get started? Begin with a cup of fresh coffee, a teaspoon of coconut oil or MCT oil, and a quick mix. Or browse the GOYU MCT oil collection and read the recipe for bulletproof coffee. Curious about the pros and cons of MCT oil? Read all about them in our detailed article.
Scientific sources
- Marten, B., Pfeuffer, M., & Schrezenmeir, J. (2006). Medium-chain triglycerides. International Dairy Journal, 16(11), 1374-1382. https://pmc.ncbi.nlm.nih.gov/articles/PMC9217113/
- Vandenberghe, C., St-Pierre, V., Fortier, M., Castellano, C.A., Bherer, L., & Bherer, L. (2020). The Ketogenic Effect of Medium-Chain Triacylglycerides. Frontiers in Nutrition, 7, 621. https://pmc.ncbi.nlm.nih.gov/articles/PMC8650700/
- Wang, Y., Liu, Z., Han, Y., Xu, J., Huang, W., & Li, Z. (2022). The Effects of Medium-Chain Triglyceride Oil Supplementation on Endurance Performance and Substrate Utilization in Healthy Populations: A Systematic Review. Journal of the American Nutrition Association, 41(2), 120-130. https://pmc.ncbi.nlm.nih.gov/articles/PMC9579472/
- McLellan, T.M., Caldwell, J.A., & Lieberman, H.R. (2016). A review of caffeine's effects on cognitive, physical and occupational performance. Neuroscience & Biobehavioral Reviews, 71, 294-312. https://pubmed.ncbi.nlm.nih.gov/27612937/
- Croteau, E., Castellano, C.A., Richard, M.A., et al. (2018). Research on MCTs and brain energy metabolism. https://pubmed.ncbi.nlm.nih.gov/29914035/
- Irwin, C., Khalesi, S., Desbrow, B., & McCartney, D. (2020). Caffeine and Cognitive Functions in Sports: A Systematic Review and Meta-Analysis. Nutrients, 13(3), 868. https://pmc.ncbi.nlm.nih.gov/articles/PMC8000732/
Disclaimer: This article is intended for informational purposes only. Dietary supplements are not a substitute for a varied diet and a healthy lifestyle. In doubt, or taking medication? Consult your doctor before starting a new supplement.
