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  • Writer's pictureLauren Scheff

Is Your Oil On The Keto Diet Too? Three Keto-Friendly Oils You Should Be Friendly With

Fatty, carb-free, and oh so yummy! These three oils are the key to keto cooking, and might inspire you to try out a new dish.


You were probably thinking I was going to place coconut oil as first on our list. Well, you are wrong - and right at the same time. While coconut oil has its good reputation for a reason, let me introduce to you MCT oil. The letters stand for medium-chain triglyceride, which you could probably guess means this oil is made of medium-length chains of fats known as triglycerides. Because of their shorter length, they are digested easier than the long-chain fatty acids found in other oils and foods. They are also better for ketone production.

What is the difference between coconut oil and MCT oil? Coconut oil is about 90% saturated fat and 9% unsaturated fat and contains only 60-70% medium-chain triglycerides while MCT oil is purely saturated fat and all medium-chain triglycerides.

For cooking, MCT oil works best at low to mid temperature. The smoke point is 160°C/ 320°F, and anything above that will damage the fats. It is a flavorless and odorless oil which is different from its coconut oil counterpart. MCT oil keeps you full and energized for hours. It won’t turn into a solid at room temperature or in the fridge, so melting it isn’t a requirement.


Called liquid gold for a reason, the name might suggest the color of this heart-healthy oil, but the benefits it brings to your diet are just as rich as its hue. Macadamia nut oil contains 85% monounsaturated fats, more than olive oil has to offer, making this an excellent choice for those on the keto diet. That isn’t the only thing it is high in. This oil has high levels of palmitoleic acid which help lower the amount of fat in your blood. Macadamia nut oil also contains a good amount of fatty acids as well as four times the amount of vitamin E than olive oil, making this antioxidant an aid in preventing cancer, cataracts, and more while promoting healing in the skin and the blood.

For cooking, macadamia nut oil has a high smoke point at about 210°C/410°F, two times higher than olive oil and ten times more yummier! Imagine the sweet and buttery nature of a macadamia nut complimenting your favorite comfort food, or your salad, or your grilled protein of choice. Make sure to buy this oil extra-virgin or cold-pressed, though, to enjoy the natural nutrients found in it.


Ah, the keto mascot: the avocado. I love avocados! And there are many reasons why those on the keto diet love them, too. Avocado oil is high in many vitamins and nutrients as well as monounsaturated fats (around 70%), which lend to the reduction of bad cholesterol levels in your blood. It is anti-inflammatory, and can absorb and boost carotenoids (health-promoting antioxidants) in foods it is paired with, especially plant foods. This would definitely make it a finalist in the best answer to, “If you could have any superpower, which would it be?”

For cooking, Avocado oil has the highest smoke point of all the oils at about 270°C/520°F, so for those who like to fry, this is your buy! It is light in flavor, so it is easy to swap the oils in your favorite recipes for this keto-friendly fat fix! If you opt for virgin avocado oil, you’ll find it less infused with an avocado flavor, but if you are looking for that earthy undertone, extra-virgin should be what you consider trying!


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