Butter, the creamy staple, has long been the go-to ingredient for adding richness and flavor to our favorite dishes. However, in recent years, another tropical contender has emerged on the scene: palm kernel oil (related to palm oil). So, which is better? Let’s find out!
Comparing palm kernel oil vs butter
| Palm kernel oil | Butter | |
| Solid or Liquid? | Semi-solid | Solid |
| Smoke Point (Fahrenheit) | 430-450 degrees | 300-350 degrees |
| Primary Fat | Saturated | Saturated |
| Taste | Mild and nutty | Buttery |
| Good for Cooking… | Raw, low, moderate, and high heat | Raw, low heat |
| Allergens | Oil palm fruit | Lactose, casein |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | Yes | No |
| Vegan? | Yes | No |
Differences between palm kernel oil and butter
Palm kernel oil is a plant-based oil that’s derived from the seeds of the oil palm fruit and is predominantly composed of saturated fats. It has a mild flavor and a high smoke point, making it ideal for deep-frying, sautéing, and baking. It’s more of a semi-solid than a liquid oil – similar to coconut oil.
On the other hand, butter is a dairy product made from churning cream or milk. It has a rich, creamy taste and contains both saturated and unsaturated fats. Butter adds a luscious flavor and richness to recipes but has a lower smoke point, which limits its suitability for high-heat cooking.
Baking and cooking with palm kernel oil vs butter
Palm kernel oil’s high smoke point of around 450°F (232°C) makes it a reliable choice for frying, roasting, and deep-frying, where high temperatures are involved. Its neutral flavor allows the other ingredients to shine. Palm kernel oil can also be used in a variety of baked goods, including cakes, cookies, and bread!
In contrast, butter’s lower smoke point of approximately 350°F (177°C) means it is better suited for lower-heat methods like sautéing, pan-frying, and baking. Butter’s creamy richness enhances the flavors of baked goods, eggs, sauces, and pan-fried dishes. It pairs exceptionally well with ingredients such as garlic, herbs, and citrus.
Can palm kernel oil and butter be substituted for each other?
Palm kernel oil can be used as a substitute for butter, margarine, or other cooking oils in many recipes. It has a similar consistency to butter and can be used in equal amounts in most recipes. When substituting, keep in mind that palm kernel oil has a more nutty flavor, so it may alter the taste of your dish slightly.
Butter can also be used to replace plam kernel oil, such as in cookies or pastries. But remember, butter has a lower smoke point so it’s not the best for frying or roasting at high temperatures. In that case, exploring alternative options like ghee or refined coconut oil could be more appropriate.
Nutrition: Palm kernel oil vs butter
When it comes to nutrition, both palm kernel oil and butter should be consumed in moderation due to their high fat content.
Palm kernel oil is primarily composed of saturated fats, while butter contains a combination of saturated and unsaturated fats. While saturated fats have been associated with certain health risks, moderation is the key.
Butter also contains vitamins A, D, E, and K, along with trace amounts of minerals. In contrast, palm kernel oil has a higher content of vitamin E and some beneficial plant compounds.
Remember, a balanced diet is essential for overall health, and it’s always best to consult with a healthcare professional for personalized guidance.
| Per tablespoon (15mL) | Palm kernel oil | Butter |
| Calories | 117 | 102 |
| Polyunsaturated | 0.2 g | 0.4 |
| Monounsaturated | 1.6 g | 3.0 g |
| Saturated | 11.1 g | 7.3 g |
| Trans | 0 g | 0.5 g |
| Total Fat | 13.6 g | 14.2 g |
| Cholesterol | 0 | 30.5 mg |
The primary fat source is bolded.
How to store palm kernel oil and butter
Proper storage ensures the freshness and quality of both palm kernel oil and butter. Palm kernel oil should be kept in a cool, dark place, away from direct sunlight, to prevent oxidation. It does not require refrigeration, but refrigerating can prolong its shelf life.
Butter, however, should be stored in the refrigerator to maintain its freshness and prevent spoilage. If you use butter frequently, consider keeping a small portion at room temperature in a covered butter dish for easy spreading. Additionally, always check the expiration dates and discard any oil or butter that has gone rancid.
Palm kernel oil vs butter: Which is better
Choosing between palm kernel oil and butter ultimately depends on your personal preferences and dietary needs. Palm kernel oil’s mild flavor and high smoke point make it a versatile option for various cooking methods, especially those involving high temperatures. It’s also a suitable choice for those who prefer a plant-based alternative to butter. However, if you love the buttery taste and creamy richness that butter imparts, and if you’re not restricted by dietary preferences, then butter might be for you! Personally, I like natural, grass-fed butter the most. Which one would you choose?
FAQs
Both butter and palm oil should be consumed in moderation due to their high fat content, but butter, which contains more saturated fats, is generally considered less healthy than palm oil when consumed in excess.
It is not necessary to completely avoid palm kernel oil, but it should be consumed in moderation due to its high saturated fat content and potential environmental concerns associated with its production.
Palm kernel oil, like any other oil, should be consumed in moderation as part of a balanced diet, as it is high in saturated fats; however, it also contains vitamin E and some beneficial plant compounds.
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