Calories and Nutritions in Palm Oil

A 100-gram serving of red palm oil, palm kernel oil, palm olein oil, or organic palm oil contains 884 calories.

A 1-litre portion of red palm oil, palm kernel oil, palm olein oil, or organic palm oil contains 8133 calories.

One tablespoon of red palm oil, palm kernel oil, palm olein oil, or organic palm oil, weighing 14 grams (0.5oz), contains 124 calories.

The health benefits of palm oil are associated with the unrefined, red variety, which is rich in certain antioxidants. Refined palm oil, the most commonly consumed type, loses many of these beneficial compounds during processing. The key health palm oil benefits are detailed below.

• Rich Source of Vitamin E Tocols Unrefined red palm oil is a potent source of tocotrienols and tocopherols, which are members of the Vitamin E family. These compounds are powerful antioxidants that help protect cells from oxidative damage. Research has shown that tocotrienols may have neuroprotective, anti-cancer, and cholesterol-lowering properties. A study on the effects of tocotrienols highlighted their potential to protect brain cells from stroke-induced damage. (Sen, C. K., et al., 2000, Tocotrienols: Vitamin E beyond tocopherols).
• Provides Carotenoids (Provitamin A) Red palm oil gets its color from a high concentration of carotenoids, including beta-carotene and alpha-carotene, which the body can convert into Vitamin A. Vitamin A is essential for vision, immune function, and cell growth. Studies in developing countries have demonstrated that red palm oil can be an effective dietary source to combat Vitamin A deficiency. (van Stuijvenberg, M.E., et al., 1997, A community-based study of the effectiveness of a food-based approach to improve vitamin A status of children).

The downsides of palm oil relate to its high saturated fat content and the significant environmental impact of its cultivation. The table below shows the downsides of palm oil.

• High in Saturated Fat Palm oil contains a high percentage of saturated fat, particularly palmitic acid. Diets high in saturated fat are linked to increased levels of LDL (bad) cholesterol, which is a major risk factor for cardiovascular disease. A landmark meta-analysis of prospective cohort studies found that replacing saturated fat with polyunsaturated fat was associated with a lower risk of coronary heart disease events. (Mozaffarian, D., et al., 2010, Effects on coronary heart disease of increasing polyunsaturated fat in place of saturated fat: a systematic review and meta-analysis of randomized controlled trials).
• Environmental and Ethical Concerns The cultivation of oil palm trees is a major driver of deforestation, particularly in Southeast Asia, leading to the destruction of rainforests and loss of biodiversity, including habitats for endangered species like orangutans. The industry has also been linked to human rights issues. (Wilcove, D. S., & Koh, L. P., 2010, Addressing the threats to biodiversity from oil-palm agriculture).
• Potential for Contaminants in Refined Oil The high-heat refining process used for most palm oil can create contaminants known as glycidyl fatty acid esters (GE) and 3-monochloropropanediol (3-MCPD). The European Food Safety Authority has raised health concerns about these substances, as they are considered potentially carcinogenic and genotoxic. (European Food Safety Authority, 2016, Process contaminants in vegetable oils and foods).

No, refined palm oil is not considered good for a person's health due to its high saturated fat content and the potential for processing contaminants. While unrefined red palm oil offers some benefits, the substance is not widely consumed. For heart health, the high level of palmitic acid in palm oil can raise LDL cholesterol, a primary risk factor for atherosclerosis and heart disease. A controlled clinical trial demonstrated that diets enriched with palmitic acid increased LDL cholesterol compared to diets high in unsaturated fats (Sundram, K., et al., 1997, Palmitic acid results in lower serum cholesterol than does a lauric-myristic acid combination in normolipemic humans). For brain health, the benefits are linked to the tocotrienols found in red palm oil, which have shown neuroprotective effects in some studies, such as protecting brain cells from stroke-induced damage (Sen, C. K., et al., 2000, Tocotrienols: Vitamin E beyond tocopherols). For liver health, a diet high in saturated fat can contribute to non-alcoholic fatty liver disease (NAFLD), as research demonstrates that overconsumption of saturated fat leads to a marked increase in liver fat accumulation compared to unsaturated fats (Rosqvist, F., et al., 2014, Overeating polyunsaturated and saturated fat causes distinct effects on liver and visceral fat accumulation in humans).

The calorie content does not change according to the type of palm oil. All types, including red palm oil, palm kernel oil, and refined palm oil (palm olein), contain 124 calories per tablespoon (14 grams). This consistency exists because all pure oils are 100% fat, and fat provides a standard 9 calories per gram so there is no highest or lowest calorie type of palm oil. The significant differences between the types lie in their fatty acid composition, antioxidant content, and processing methods, not in their total calorie count.

Yes, palm oil is good for cooking from a functional standpoint, which is why the substance is one of the most widely used vegetable oils in the world. The advantages of palm oil for cooking are numerous. First, the substance has a high smoke point, which makes the substance ideal for high-heat cooking methods like deep-frying and stir-frying without breaking down and creating harmful compounds. Second, refined palm oil has a neutral flavor and odor, so the substance does not overpower the taste of the food being prepared. Third, the semi-solid texture of palm oil at room temperature provides structure and a desirable mouthfeel in baked goods and spreads, replacing the need for partially hydrogenated oils that contain artificial trans fats. Finally, the high yield of the oil palm tree makes palm oil an inexpensive and efficient ingredient for food manufacturers.

The origin of palm oil traces back thousands of years to West and Central Africa, where the African oil palm (Elaeis guineensis) is native. Archaeological evidence suggests that humans have been using palm oil for over 5,000 years, with a substance found in a tomb at Abydos, Egypt, dating back to 3,000 BCE identified as palm oil. For centuries, the substance was a staple food and a key part of the local economy and culture in regions like Nigeria and Ghana, where the thick, red, unrefined oil was used to prepare traditional dishes such as Jollof rice and Egusi soup. The global expansion of palm oil began with European traders in the 15th century, but the substance became a major international commodity during the British Industrial Revolution as a lubricant for machinery and an ingredient in soap and candles. In the early 20th century, oil palm plantations were established in Southeast Asia, particularly in Malaysia and Indonesia. The climate in these regions proved ideal for cultivation, and today these two countries dominate global production. The development of refining techniques in the mid-20th century created the neutral-tasting oil that is now widely used in processed foods worldwide.