Palm kernel oil has its roots in tropical forests and has close ties to palm oil and coconut oil. It’s extracted from the seeds of oil palm fruits, and there are sustainable and not-so-sustainable versions out there. The other oil on our radar today is almond oil, a fragrant, delicate oil that adds a subtle hint of nuttiness to every dish it graces. With such different origins and uses in the kitchen, let’s go ahead and take a closer look at palm kernel oil vs almond oil!
Comparing palm kernel oil vs almond oil
| Palm kernel oil | Almond oil | |
| Solid or liquid? | Semi-solid | Liquid |
| Smoke point (Fahrenheit) | 430 – 450 degrees | 430 degrees |
| Primary fat | Saturated | Monounsaturated |
| Taste | Mild and nutty | Marzipan |
| Good for cooking… | Raw, low heat, medium heat, high heat | Raw, low heat, medium heat, high heat |
| Common allergens | Oil palm fruit | Tree nuts |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | Yes | Yes |
| Vegan? | Yes | Yes |
Differences between palm kernel oil and almond oil
The biggest differences between palm kernel oil and almond oil are their texture and flavor profile. Palm kernel oil is a semi-solid oil that has a pale yellow hue. It has a herby, fruity-sweet smell and a mild and nutty flavor that is subtle enough to provide structure and character without overpowering the dish. On the other hand, almond oil is a liquid oil with a sweet and nutty profile that works to enhance the flavors of dishes.
But let’s not confuse palm kernel oil with palm oil! Palm oil comes from the palm fruit itself and has a deeper reddish hue. It also has a more distinct earthy flavor and is often used in chocolates, confectionery, and in baking. Almond oil also has some nuances to it, as there are two different types – sweet almond oil, which is typically used for cooking, and another type that is more suited for beauty and skincare products.
The best part about these oils is that they accommodate almost any diet, being fully vegan, keto-friendly, paleo-friendly, and gluten-free. Just be sure to watch out if you have a tree nut allergy or oil palm fruit allergy.
Baking and cooking with palm kernel oil vs almond oil
Palm kernel oil is a secret ingredient in many traditional recipes. Being semi-solid and having a mild, nutty flavor, it brings a unique touch to pastries and cookies. It has the ability to create a subtly sweet, crisp crust that’s almost irresistible. If you’re into baking bread, it can give any loaf a nutty aroma and a beautiful golden hue. When using almond oil for baking, it’s not so much the texture that bakers love – it’s the incredible almond essence that elevates cake and muffin batters, for example. It also pairs well with moist, marzipan-like cakes and almond-flavored cookies.
But since both oils also have such a high smoke point, they can also be used comfortably in raw to high-heat cooking methods. Palm kernel oil is a top choice for deep frying anything from french fries to crispy chicken, as its neutral flavor won’t overshadow the taste of the food. Meanwhile, almond oil isn’t really a go-to choice for deep frying, but it excels in things like sautéing vegetables or pan-frying fish.
Can palm kernel oil and almond oil be substituted for each other?
Substituting palm kernel oil and almond oil for each other won’t be a straightforward 1:1 swap. Since they have different textures and flavors, it can be difficult to use one for the other if almond oil’s nutty flavor or palm kernel oil’s semi-solid texture is required to create the recipes you’re making.
If you’re looking for a better substitute for palm kernel oil, refined coconut oil is a good swap due to its similar semi-solid texture and neutral flavor. Unlike other coconutty things, the refining process for refined coconut oil removes the distinct coconut flavor and aroma. For almond oil, pecan oil is the best substitute, as its flavor profile is most similar compared to other nut oils.
Nutrition: Palm kernel oil vs almond oil
There’s no working around it – palm kernel oil is very high in saturated fats, with 11.1 grams per tablespoon. It’s also quite low in healthy fats, with only 0.2g of polyunsaturated fats and 1.6g of monounsaturated fats per tablespoon. The good news is that it is cholesterol and trans-fat-free, and contains vitamins A, K, and plenty of antioxidants.
Almond oil is almost the opposite when it comes to fat makeup – with minimal saturated fats and a lot of monounsaturated fats (9.5g per tablespoon) – making it a heart-healthy choice. It also contains a healthy amount of vitamins and minerals, like vitamin E and magnesium, and can offer benefits for hair, skin, and aging.
As all cooking oils and fats are high in fat and calories, use them in moderation.
| Per tablespoon (15mL) | Palm kernel oil | Almond oil |
| Calories | 117 | 120 |
| Polyunsaturated | 0.2 g | 2.4 g |
| Monounsaturated | 1.6 g | 9.5 g |
| Saturated | 11.1 g | 1.1 g |
| Trans | 0 g | 0 g |
| Total fat | 13.6 g | 13.6 g |
| Cholesterol | 0 mg | 0 mg |
The primary fat source is bolded.
How to store palm kernel oil and almond oil
Palm kernel oil and almond oil should both be stored in a cool, dark place away from light and heat sources. Just like palm oil, palm kernel oil is best used within the first 6 months of opening (or within a year if stored in the fridge) and can be kept for up to two years or longer if unopened. Open containers of almond oil will last 6 – 12 months in the fridge or pantry, while sealed almond oil will last 1 – 2 years either way.
Palm kernel oil vs almond oil: Which is better?
Almond oil certainly takes the crown as the healthier option thanks to its heart-healthy qualities. It is a fantastic oil if you’re looking to add a burst of subtle flavor to anything from salad dressings to dense baked goods, and it even has a high smoke point. Meanwhile, palm kernel oil has the advantage of being neutral-flavored and semi-solid, which is useful for frying or creating a more robust texture. Because of its high saturated fat content, I tend to go for alternatives like refined coconut oil, where I won’t have to worry as much about the nutritional content. Ultimately, because they’re so different, there isn’t really a “better” option in this case!
FAQ
Palm kernel oil isn’t good or bad, as it has benefits and downsides, just like any oil or fat. Some people choose to limit palm kernel oil in their diet because it’s a highly saturated fat, but it also has a small amount of good fats, as well as nutrients like vitamins A and K.
Palm kernel oil is high in saturated fats, which have been linked to an increased risk of heart disease if consumed in excess. Saturated fats can raise “bad” cholesterol levels, but their mechanisms can be much more complex. While replacing palm kernel oil with healthier fats can be a smart choice, you can still use palm kernel oil in moderation.
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