When it comes to your overall health, there are many great nutrients that should make their way into your diet. One nutrient to add to your diet is healthy fats, and you can choose between MCT oil and Omega-3 Fish Oil. Both of these can be amazing products to choose from, but which one is right for you?

Below, we will take the time to explore more about both MCT oil and fish oil so you can make the right decision for your overall health.
Product Overview
At first glance, both of these products will look similar. But there are some big differences to look for and each one can help you reach different health goals.
MCT Oil
MCT oil is a short for medium-chain triglyceride oil. However, it is going to be more concentrated than coconut oil and it only contains the most potent MCTs—caprylic acid (c8) and capric acid (C10) or just C8 alone. C8 is a great energy booster that can get you up and running each day and C10 is an antifungal agent to keep bacteria and infections away.
This is a unique oil that is often easier to digest compared to long-chain triglycerides (LCTs) which you will most commonly find in dairy, fish, and avocados. The ability to digest it easily while getting fat to the muscles quickly can be just one of the ways MCT oil stands out from the rest.
As we will explore here, MCT oil has shown an array of exciting health benefits. You can find it in a liquid form that is great for adding to cooking methods, or in a powder form.
Omega-3 Fish Oil
Another oil that you can choose for your health is omega-3 fish oil. This is a dietary supplement derived from fatty fish, including sardines, salmon, and mackerel. It will have a higher concentration of essential omega-3 fatty acids, which will give you some of the nutrients the body needs.
There are two main omega-3 fatty acids found in fish oil and these include EPA and DHA. Research shows that these fats are crucial for supporting a lot of different aspects of our health.
Nutritional Information
As we take a closer look at both of these fats, it is a good idea to look at some of the nutrition that is found in each one to see how they compare. When we do that, you can see:
MCT Oil
- Contains fast-acting MCTs, either a combination of C8 and C10, or just C8
- Classified as saturated fat because they can be metabolized quickly. They are still considered healthy
- Provides energy to the body quickly.
Fish Oil
- Contains EPA and DHA and is a healthy, long-chain polyunsaturated fatty acid.
- Fish oil often contains other healthy nutrients including vitamins A and D
Calorie Content
Both MCT oil and fish oil are close to the same when it comes to calorie content. MCT contains 120 calories per tablespoon while fish oil will have about 123 calories for a tablespoon. Both come with 14 grams of fat in this serving, making them very similar when you need to count calories or fat content.
Medium-Chain vs. Long-Chain Triglycerides
The biggest difference between these two fats is that MCTs are medium-chain triglycerides while fish oils are long-chain triglycerides. MCTs have a chain that includes 6 to 12 carbon atoms. They are absorbed quickly and can be converted into potential energy. If you need some fast-acting results, then MCTs will help you get this done.
This doesn’t make LCTs like fish oil bad though. These are digested more slowly. If you need energy quickly, then this is not the type to consume because it takes too long to get the energy. However, for those who are focusing on getting energy that will last a long time, then LCTs and fish oil are a good choice.
Health Benefits

Compare MCT oil and fish oil health benefits
Both MCTs and LCTs have some health benefits that make them a good choice for you to add to your diet. But since they are different, they can focus on a variety of health issues. Knowing this and knowing which health benefits are the most important to you can help you choose which one to go with. Understanding which benefits are most important to you can help you choose the right supplement.
For those seeking to boost energy, enhance focus, support metabolism, and assist with weight management, Gundry MD MCT Wellness is an excellent option. This premium supplement contains MCT oil, which is rapidly converted into ketones, providing a quick and clean source of energy without the crashes commonly associated with other energy boosters. Whether you’re looking to stay sharp, energized, or manage your weight, Gundry MD MCT Wellness can help you reach your goals.
MCT Oil
There are a number of benefits to choosing MCT oil including:
- Weight management: Research suggests that MCT oil could help with burning more energy compared to LCTs. MCTs also have a higher burn rate, which can make it easier to burn more calories after eating.
- Brain health: MCT oil is able to help produce ketones in the body, which is a highly efficient source of energy to keep the brain running smoothly. These ketones have shown a promising ability to support the brain.
- Energy and focus: Do you find yourself struggling with focus and energy during the day? The MCTs could be the tool you need. MCTs are easily turned into ketones, which can provide energy to the brain to keep you moving while making it easier to focus too.
- Blood sugar levels: MCT oil may also help support healthy blood sugar levels too!
Fish Oil
There are also some health benefits to choosing to consume more fish oil as well. These benefits include:
- Heart health: Omega-3 fatty acids have been shown to help support the health of your heart. They do this by promoting a healthy heart rate, managing triglyceride levels, and keeping blood pressure at a healthy level.
- Brain health: Omega-3s are vital for helping the brain function. These nutrients could be good for supporting memory and cognitive function.
- Eye health: DHA, one of the fatty acids in fish oil, is a major component of our retinas. Consuming omega-3s and fish oil could help to support our eye health.
- Fetal health: Omega-3s are also important for women who are pregnant or breastfeeding. These are passed on to the baby and can help their nervous system develop well.
Which One is Right for You?
Both MCT oil and fish oil can provide some unique and amazing health benefits and they are both recommended for healthy living. The one that you focus on is going to depend on the type of energy you would like at the time. But a healthy diet will require you to have a bit of both added in.
Many health supplements and diet plans like to go with MCT oil to help give a burst of energy, in a healthy way, while also helping bring the body into ketosis. If you have been struggling with energy and relying on caffeine too much, then MCT oil is a good place to start.
The American Heart Association recommends eating 2 servings of fish per week. If possible, focus on fatty, oily fish like black cod, sardines, canned tuna, and others that are higher in omega-3 fatty acids.
How to Incorporate Into Your Diet
It is easy to add both MCT oil and fish oil into your diet. It just takes a bit of meal planning and preparation to get all of the health benefits that both will provide.
MCT Oil
To add more MCT oil to your diet, simply add:
- To your coffee in the morning to get a frothy, creamy mixture that is good for you.
- Smoothies and protein shakes as a simple snack.
- Salad dressings. This oil does well with vinegar, herbs, and spices.
- Drizzle this over grilled meats or roasted vegetables for added nutrition.
Fish Oil
There are several ways to add more fish oil and omega-3 fatty acids to your diet. These include:
- Fatty fish: Try to eat fatty fish two times a week or more.
- Omega-3 or DHA supplements: If you live far from good fish sources, look into some good supplements to help.
Final Thoughts
Both MCT oil and fish oil can provide some amazing benefits to you overall health when taken as recommended. MCT oil is often easier to use and allows you to get more of the nutrients that are necessary to keep your body working well.
Of course, it is always a good idea to maintain a balanced diet, one that includes a lot of different nutrient-rich foods and plenty of movement. But adding more MCT oil and fish oil (especially the latter) can help you reach more of your health and fitness goals.
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We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.
[2] MCTs, Ketones and brain health https://foodforthebrain.org/mcts/
[3] MCTs and focus https://pmc.ncbi.nlm.nih.gov/articles/PMC9334743/
[4] MCTs and blood sugar levels https://pmc.ncbi.nlm.nih.gov/articles/PMC6927614/
[5] Fish oil and heart health https://pmc.ncbi.nlm.nih.gov/articles/PMC8413259/
[6] FIsh oil and memory https://pmc.ncbi.nlm.nih.gov/articles/PMC9641984/
[7] Omega 3-s and eye health https://www.ncbi.nlm.nih.gov/books/NBK11888/
[8] Omega-3s and fetal development https://pmc.ncbi.nlm.nih.gov/articles/PMC3483668/
[9] American Heart Association https://www.heart.org/en/news/2018/05/25/eating-fish-twice-a-week-reduces-heart-stroke-risk