Differences Between MCT Oil and Olive Oil (Substitutions and Mixing Explained)
While both MCT oil and olive oil are gaining attention as "healthy oils," their components, uses, and effects on the body differ significantly. If asked whether olive oil can be used as a substitute for MCT oil, the answer is no. These two oils are not interchangeable; each serves a different purpose.
In this article, we will clarify the differences between MCT oil and olive oil, explain whether they can be substituted, how to use them together, and how to choose between them based on your goals.
Differences in Components and Effects on the Body Between MCT Oil and Olive Oil
Let's start by understanding what each does for the body.
Medium-Chain Fatty Acids (MCTs) and Oleic Acid (Omega-9) Have Completely Different Effects on the Body
The main component of MCT oil is medium-chain fatty acids (C8/C10), which are converted into ketones in the liver to provide energy. The main component of olive oil is the unsaturated fatty acid oleic acid (omega-9), which prevents the oxidation of LDL cholesterol and works to protect the cardiovascular system.
To summarize the differences in terms of components:
| Comparison Axis | MCT Oil | Virgin Olive Oil |
|--------|-----------|----------------------|
| Main Components | C8/C10 (Medium-Chain Fatty Acids) | Oleic Acid (approx. 75% / Omega-9) |
| Main Effect on Body | Ketone production / Energy supply | Cardiovascular protection / Antioxidant |
| Ketone Production | High (Fastest with C8) | Low (Almost none) |
| Anti-inflammatory Effect | Weak | High (Contains polyphenols) |
| Heat Cooking | ✗ (Not suitable) | ◎ (Extra virgin is fine up to medium heat) |
While both qualify as "healthy oils," their contributions to the body are completely different.
Can Olive Oil Be Used for Ketone Production?
Since olive oil consists almost entirely of long-chain fatty acids (mainly oleic acid), it has almost no ketone-producing effect like MCT oil. Even if you add olive oil to butter coffee, the same energy conversion as adding MCT oil will not occur.
This is the biggest reason why olive oil cannot be used as a substitute for MCT oil. For purposes aimed at ketone production, olive oil is not a substitute.
How to Use MCT Oil and Olive Oil for Heating and Cooking
Let's organize their roles in daily cooking.
Use Olive Oil for High-Heat Cooking, MCT Oil for Unheated Dishes
The smoke point of extra virgin olive oil is about 180–190°C, and refined olive oil is about 230°C. Since the smoke point of MCT oil is about 160°C, olive oil is suitable for pan-frying and oven cooking.
How to use them in daily cooking:
Stir-frying/Sautéing → Olive oil (or refined olive oil)
Salad dressing → Either is fine (olive oil for flavor, MCT oil for ketone production)
Butter coffee → MCT oil only
Low-temperature finishing → Choose either depending on your goal
It is often overlooked, but because polyphenols (antioxidant components) in extra virgin olive oil are easily broken down at high temperatures, it is often recommended to use it without heating rather than for stir-frying to maximize its flavor and antioxidant effects.
Mixing MCT oil and olive oil for finishing
By mixing MCT oil and olive oil in a 1:1 to 2:1 ratio for a salad dressing, you can gain both support for ketone body production and cardiovascular protection. Since both are used without heating, a finishing dressing is the most logical scenario for "mixed use."
There are no issues with the ingredients when actually mixing them. MCT oil is tasteless and odorless, while olive oil has a distinct green, grassy aroma, so you can adjust the ratio to have more olive oil when you want to emphasize flavor, or more MCT oil when you want to prioritize ketone body production.
Can MCT oil and olive oil be substituted for each other?
I will answer the question "Can they be substituted?" directly.
Olive oil cannot be used as a substitute for MCT oil
For the purposes of MCT oil—ketone body production, appetite management, and improved concentration—olive oil is not a substitute. Because the conversion to ketone bodies due to the properties of medium-chain fatty acids does not occur with long-chain fatty acids (oleic acid), you cannot achieve your goal by substituting olive oil in hopes of getting the same effect.
A temporary substitution, such as "I don't have MCT oil on hand, so I'll use olive oil just for today," is possible in terms of cooking, but it is meaningless from the perspective of health benefits.
MCT oil cannot be used as a substitute for olive oil in some cases
In heated cooking such as stir-frying or grilling, MCT oil cannot be used as a substitute for olive oil. Because it has a low smoke point, there is a risk of oxidation and degradation when cooking at high temperatures.
However, for non-heated uses such as salad dressings, drizzling as a finish, or adding to drinks, there are situations where olive oil and MCT oil can be substituted for each other (though differences in flavor and effect remain).
Compatibility between the Mediterranean diet and a ketogenic diet
I will touch upon a dietary style that successfully combines these two.
MCT oil and olive oil are highly compatible in a dietary style
By combining the staple oil of the Mediterranean diet (olive oil) with the support oil of a ketogenic diet (MCT oil), you can receive the benefits of both cardiovascular protection and ketone metabolism. In fact, the combination known as the "Ketogenic Mediterranean Diet (KETO-MED)" is attracting attention in research.
Practical example:
Morning: Butter coffee (1 tablespoon of MCT oil)
Lunch: Salad with olive oil dressing + seafood
Dinner: Vegetables and meat sautéed at low temperature with olive oil
Dressing: A mixture of MCT oil and extra virgin olive oil
Honestly, the most rational approach from the perspective of health optimization is to be mindful of using good oils in a balanced way; neither using only MCT oil nor only olive oil will satisfy their respective purposes.
10 Recommended MCT Oil and Olive Oil Products
Perfect Keto MCT Oil, 8g x 30 packets
A 100% C8 individually packaged MCT oil that works in tandem with olive oil to support ketone production. This is for those looking to choose the most effective MCT oil within a dual-system approach of 'using olive oil for cooking and MCT oil for ketone production.' The price is around 4,000 to 5,000 yen (varies by season).
Sendai Katsuyama-kan MCT Oil C8-MAX Stick Type, 5g x 12 bags
A stick-type oil that allows you to continue ketone production even when you cannot use olive oil while away from home. A high-performance, portable, individually packaged product for those who want to 'easily add MCT oil to their office lunch.' The price is around 2,000 to 2,500 yen (varies by season).
Sendai Katsuyama-kan MCT Oil, 360g
A domestic bottle that easily becomes a staple for your morning butter coffee. It is easy to maintain long-term by dividing roles, using this MCT oil for butter coffee while keeping olive oil for cooking. The price is around 2,000 to 2,500 yen (varies by season).
CIVGIS C8 MCT Oil, 500ml
A C8-specialized product that is easy to mix with olive oil for making dressings. Because it has a one-touch cap that allows you to measure small amounts, it is suitable for a daily routine of making an MCT and olive oil mixed dressing. The price is around 3,000 to 4,000 yen (varies by season).
LOHAStyle MCT Oil, 450g
A large-capacity, cost-effective product that lowers monthly costs when used in a dual system with olive oil. This is a cost-minimizing bottle for those who want to effortlessly continue a dual system of 'using olive oil for cooking and MCT oil for drinks.' The price is around 1,800 yen (varies by season).
NOW Foods MCT Oil, 941ml
A reliable, standard product that supports a long-term dual-oil regimen with olive oil, thanks to its GMP certification and large capacity. For those who are health-conscious and want to continue using good oils for a long time, this is a choice that satisfies all criteria for cost, quality, and reliability. The price is around 2,500 to 3,500 yen (varies by season).
Frequently Asked Questions
Q. Can I put olive oil in butter coffee?
A. You can, but it is almost ineffective for the purpose of ketone body production. This is because oleic acid (a long-chain fatty acid) is not converted into ketone bodies in the liver like MCTs (medium-chain fatty acids). You can add extra virgin olive oil to coffee to enjoy the flavor, but it is not a substitute for MCT oil.
Q. Can I mix MCT oil and olive oil in the same bottle for storage?
A. Chemically, there is no problem with mixing them, but the ratio of each component may change after storage, making it difficult to manage the effects. It is easier to manage, including adjusting the amounts, if you mix them each time according to your purpose.
Q. Which is less fattening, MCT oil or olive oil?
A. A simple comparison is difficult because the subjects are different, but from the perspective of ketone metabolism, MCT oil has properties that make it easier to use for energy expenditure. However, the calories are the same (9 kcal per 1g). Both share the premise that "you will gain weight if you consume too much," and total calorie balance is the basis of weight management.
Summary
MCT oil and olive oil are not substitutes for each other, but two types of "healthy oils" with different roles.
Ketone body production, appetite management, concentration improvement → MCT oil (non-heated)
Cardiovascular protection, culinary flavor, heat cooking → Extra virgin olive oil
Dressings, finishing → Mixing both is ideal
Rather than choosing "one or the other," a dual-oil system where you "separate the roles and use both" is the most rational answer from the perspective of health optimization.
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