Palm Oil
A semi-solid tropical oil high in saturated fat, widely used in West African cooking and processed foods.
Nutrition per 100 g
Standardised to 100 g of palm oil for fair comparison. Typical serving: 14 g (1 tbsp) — 884 kcal per 14 g serving.
| Nutrient | Per 100 g | Per serving (14 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 6314 kcal | 884 kcal | 100 kcal |
| Protein | 0 g | 0 g | 0 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 714.3 g | 100 g | 11.3 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of palm oil, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (14 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 15.9 mg | 2.2 mg | 106% |
| Vitamin K | 8 µg | 1.1 µg | 7% |
| Thiamin | 0 mg | 0 mg | 0% |
| Riboflavin | 0 mg | 0 mg | 0% |
| Niacin | 0 mg | 0 mg | 0% |
| Vitamin B6 | 0 mg | 0 mg | 0% |
| Folate | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0 mg | 0 mg | 0% |
| Choline | 0.3 mg | 0.042 mg | <1% |
| Minerals | |||
| Calcium | 0 mg | 0 mg | 0% |
| Iron | 0.01 mg | 0.001 mg | <1% |
| Magnesium | 0 mg | 0 mg | 0% |
| Phosphorus | 0 mg | 0 mg | 0% |
| Potassium | 0 mg | 0 mg | 0% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 0 mg | 0 mg | 0% |
| Selenium | 0 µg | 0 µg | 0% |
| Copper | 0 mg | 0 mg | 0% |
Source: USDA FoodData Central — Oil, palm
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat palm oil?
- A commonly eaten food that can sit in a balanced pattern when portions are honest.
- A semi-solid tropical oil high in saturated fat, widely used in West African cooking and processed foods.
How to include it
- Use in the usual way for this food, and keep an eye on the stated serving.
- Typical pairing ideas: Stews, Rice, Beans.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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