Know what’s on your plate
Palm oil
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 884 kcal —
- Protein 0 g 0%
- Carbohydrate 0 g 0%
- Fat 100 g 128%
- Saturated fat 49 g 247%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 0 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 15.9 mg 106%
- Vitamin K 8 µg 7%
- Thiamin (B1) 0 mg 0%
- Riboflavin (B2) 0 mg 0%
- Niacin (B3) 0 mg 0%
- Pantothenic acid (B5) 0 mg 0%
- Vitamin B6 0 mg 0%
- Folate (B9) 0 µg 0%
- Vitamin B12 0 µg 0%
- Choline 0.3 mg 0%
Minerals
- Calcium 0 mg 0%
- Iron 0.01 mg 0%
- Magnesium 0 mg 0%
- Phosphorus 0 mg 0%
- Potassium 0 mg 0%
- Zinc 0 mg 0%
- Copper 0 mg 0%
- Manganese 0 mg 0%
- Selenium 0 µg 0%
- Iodine 0 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 884 | 0 g | 0 g | 100 g |
| 1 × tbsp | 13.6 g | 120 | 0 g | 0 g | 14 g |
| 1 × cup | 216 g | 1909 | 0 g | 0 g | 216 g |
| 1 × tsp | 4.5 g | 40 | 0 g | 0 g | 4.5 g |
| 2 × tbsp | 27.2 g | 240 | 0 g | 0 g | 27 g |
| ½ × tbsp | 6.8 g | 60 | 0 g | 0 g | 6.8 g |
| 3 × tbsp | 40.8 g | 361 | 0 g | 0 g | 41 g |
| 4 × tbsp | 54.4 g | 481 | 0 g | 0 g | 54 g |
Similar foods
- Refined palm oil900 kcal / 100 g
- Refined palm fat and palm oil900 kcal / 100 g
- Palmoil884 kcal / 100 g
- Palmkernel oil899 kcal / 100 g
- Palm kernel oilvegetable862 kcal / 100 g
- Palm kernel fat900 kcal / 100 g
- Coconut oil892 kcal / 100 g
- Cotton oil884 kcal / 100 g
- Olive oil900 kcal / 100 g
- Vegetable oil884 kcal / 100 g
Questions about Palm oil
What is the difference between palm oil and palm kernel oil?
Palm oil comes from the fleshy fruit of the oil palm; palm kernel oil is pressed from the seed inside. They have different fatty-acid profiles and behave differently in cooking, so they are not always interchangeable.
Why has my palm oil turned solid?
Palm oil naturally thickens or solidifies as it cools, especially in a cool kitchen. Warm the container gently in a bowl of hot water and stir; avoid heating a plastic bottle directly.
Can you fry with palm oil?
Yes. Its relatively high saturated-fat content helps it stay firm at room temperature, and it is used for frying as well as in sauces and stews. Heat it gradually and add food once it is hot, but not smoking.
What is red palm oil used for?
Unrefined red palm oil has a vivid orange-red colour and a distinctive flavour, so cooks use it to colour and enrich dishes such as West African soups and stews. Add it early in cooking to blend its flavour into the dish.
What can you use instead of palm oil in a recipe?
For frying, use a neutral oil such as rapeseed oil; for baking, choose a firm baking fat if the recipe relies on palm oil being solid. A liquid oil will change the texture of biscuits, pastry or icing.
Which dishes are made with palm oil?
Palm oil is used in dishes including Nigerian egusi soup and Ghanaian red-red, a bean stew often served with fried plantain. It also appears in many packaged foods, where it can provide a firm texture.
How should you store palm oil?
Keep it tightly closed in a cool, dark cupboard, away from the cooker and sunlight. Use a clean, dry spoon, and discard it if it develops an unpleasant rancid smell.
Source: USDA FoodData Central 171015 · per 100 g · carbohydrate per EU label, fibre excluded
