Apricot kernel oil and palm oil are tropical (or tropical-sounding) oils that could be exactly what you need to give your bake or dish that extra oomph. With so many unique cooking oils and fats on the market, how exactly are you supposed to know which to use and what they’re best for? We’re here to help you compare apricot kernel oil and palm oil, so you won’t miss out on their benefits.
Comparing apricot kernel oil vs palm oil
| Apricot kernel oil | Palm oil | |
| Solid or Liquid? | Liquid | Semi-solid |
| Smoke Point (Fahrenheit) | 480 degrees | 450 degrees |
| Primary Fat | Monounsaturated | Saturated |
| Taste | Marzipan | Mild carrot |
| Good for Cooking… | Raw, low heat, medium heat, high heat | Raw, low heat, medium heat, high heat |
| Common allergens | Birch pollen, tree nut, apricot fruit | Oil palm fruit |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | Yes | Yes |
| Vegan? | Yes | Yes |
Differences between apricot kernel oil and palm oil
Apricot kernel oil doesn’t just sound pretty, it is pretty. Extracted from apricot seeds, it boasts a golden hue and a strong, marzipan-like flavor. On the other hand, palm oil is rich and buttery and comes from the fleshy fruit of the oil palm tree. Those basic qualities alone give them distinct features.
Apricot kernel oil is actually used both as a cooking oil and a topical oil in skincare. As it’s made using a cold-pressing extraction method, it retains its natural flavor and aroma.
Both these oils are magic when it comes to dietary needs – they’re gluten-free, keto-friendly, paleo-friendly, and vegan. And the magic doesn’t stop there. They also have high smoke points, making them extremely versatile for anything from raw cooking to baking to high-heat cooking methods like deep frying.
When purchasing palm oil, make sure you choose a naked and sustainable palm oil to stay environmentally and ethically conscious.
Baking and cooking with apricot kernel oil vs palm oil
The delicate and complex flavor of apricot kernel oil makes it an interesting addition to a variety of sweet and savory dishes. Its nutty and buttery qualities make it suitable as a replacement for butter in baking, as well as for stir-frying and as a salad dressing.
But we can’t ignore its high smoke point (in fact, it’s 2nd highest after avocado oil (520 degrees)). It’s great for brushing on vegetables, seafood, or meats before grilling or roasting to add flavor. Apricot kernel oil also pairs well with fruit dishes and desserts or Asian marinades, thanks to its lightness and aroma.
Palm oil also has a high smoke point that makes it suitable for everything from frying plantains to prepping a colorful stir-fry and adding depth to stews and curries. Its semi-solid consistency lends a creaminess that works to achieve a velvety texture. And speaking of this creamy texture, that’s why it’s widely used as a plant-based sub for butter.
When it comes to flavor, palm oil has a neutral yet mild savory flavor that resembles carrots. It’s overall commonly used in West African cuisine, adding a smoky and floral flavor to traditional dishes.
Can apricot kernel oil and palm oil be substituted for each other?
The short answer is: sometimes! When I want a delicate nutty or marzipan-y note in my bake or dish, apricot kernel oil is an excellent replacement. But if I’m looking for a rich finish, palm oil can step in to replace the lightness of apricot kernel oil. Of course, subbing one for the other won’t work in certain cases, so always consider their unique qualities.
If you want a good all-around substitute for apricot kernel oil, almond oil will be closest in flavor and texture. But if you want something for high-heat cooking, go for pecan oil. For palm oil, ghee will offer a similar flavor and texture, while coconut oil is the best healthy sub.
Nutrition: Apricot kernel oil vs palm oil
Let’s start with the good news. A tablespoon of either oil won’t come with any trans fats or cholesterol. Both have the same amount of total fat (13.6g per tablespoon) and are similar in calories (120 for apricot and 126 for palm oil), but where do they differ?
What gives apricot kernel oil the advantage is the fat content it’s made of. While palm oil is highest in saturated fats (6.7g), apricot kernel oil is highest in heart-healthy monounsaturated fats. Apricot kernel oil also has 4.0g of polyunsaturated fat, which is another good fat, and only 0.9g saturated fat. Although palm oil’s primary fat has been linked to raising LDL cholesterol in high amounts, it still has some good fats, including 5.0g of monounsaturated fat and 1.2g of polyunsaturated fat.
No matter what, it’s best to use oils and fats in moderation, as they are still considered high in fat and calories.
| Per tablespoon (15mL) | Apricot kernel oil | Palm oil |
| Calories | 120 | 126 |
| Polyunsaturated | 4.0 g | 1.2 g |
| Monounsaturated | 8.2 g | 5.0 g |
| Saturated | 0.9 g | 6.7 g |
| Trans | 0 g | 0 g |
| Total Fat | 13.6 g | 13.6 g |
| Cholesterol | 0 | 0 |
The primary fat source is bolded.
How to store apricot kernel oil and palm oil
Apricot kernel oil is best kept in a cool, dark pantry or kitchen cabinet away from sunlight and heat sources. Unopened, the oil can last for up to a year, while opened bottles should be used within six months for best quality.
Palm oil should be stored in exactly the same way, but different types of palm oil will last different amounts of time. Unrefined palm oil will last around a year, while refined palm oil lasts about two. Any type of palm oil that has been opened can last up to 6 months. In the fridge, palm oil will likely last longer, unopened and opened.
Apricot kernel oil vs palm oil: Which is better?
While both oils have high smoke points, it seems that this is where their similarities end. These oils have unique personalities, and so they call for unique recipes. I prefer using apricot kernel oil and its delicate and nutty properties in baking and to coat veggies, meats, and seafood, while I enjoy what palm oil can do for luxurious pastries and curries. In the end, the oil that’s better is the one that will elevate your specific adventure in the kitchen!
FAQ
No. Kernel oil isn’t the same as palm oil! Kernel oil, like apricot kernel oil, comes from the kernels or seeds of specific fruits, while palm oil comes from the fruit of the oil palm tree. Each has its own unique texture, flavor, and uses in the kitchen.
Apricot kernel oil can be a great healthy addition to your recipes. It is chock full of essential fatty acids, can promote heart health, and contains vitamin E. But like all oils, moderation is key.
Leave a Comment