Are you curious about the differences between palm kernel oil and canola oil? Maybe you’re wondering which one is better for your cooking and baking needs. Well, you’ve come to the right place!
In this article, I’ll walk you through the differences between these two popular oils and help you decide which one might best fit you. So let’s dive in!
Comparing palm kernel oil vs canola oil
| Palm kernel oil | Canola oil | |
| Solid or Liquid? | Semi-solid | Liquid |
| Smoke Point (Fahrenheit) | 430-450 degrees | 225-445 degrees |
| Primary Fat | Saturated | Monounsaturated |
| Taste | Mild and nutty | Neutral |
| Good for Cooking… | Raw, low, moderate, and high heat | Raw, low, moderate, and high heat |
| Allergens | Oil palm fruit | Rapeseed, canola |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | Yes | No |
| Vegan? | Yes | Yes |
Differences between palm kernel oil and canola oil
Palm kernel oil is derived from the kernels (seeds) of the palm fruit. It’s commonly used in various food products, cosmetics, and even biofuels.
One thing to note is that it has a higher saturated fat content compared to canola oil. This means it’s more solid at room temperature, like coconut oil. So, if you’re watching your saturated fat intake, it’s something to keep in mind.
On the other hand, we have canola oil. It’s made from the seeds of the canola plant, which is a type of rapeseed.
Canola oil has gained popularity over the years due to its relatively low saturated fat content and high levels of monounsaturated fats, which are considered heart-healthy. It also has a neutral flavor, making it a versatile choice for cooking, baking, and even salad dressings.
Baking and cooking with palm kernel oil vs canola oil
Both palm kernel oil and canola oil have high smoke points, which means they can withstand high temperatures without breaking down and producing harmful compounds – perfect for frying. However, they do have slightly different characteristics when it comes to cooking and baking…
Palm kernel oil is known for its ability to add richness and a creamy texture to baked goods. It works exceptionally well in recipes that call for a solid fat, such as pie crusts, cookies, and pastries. The semi-solid state of palm kernel oil at room temperature makes it a popular choice for creating flaky pie crusts and tender baked goods.
On the other hand, canola oil is a versatile cooking oil that can be used in a wide range of dishes. Its neutral flavor makes it a great option for sautéing vegetables, frying foods, and even making salad dressings. Canola oil’s light and delicate nature allows it to blend seamlessly into various recipes without overpowering the other ingredients.
Can palm kernel oil and canola oil be substituted for each other?
Yes, palm kernel oil and canola oil can be substituted for each other in some recipes. However, there are a few differences to consider.
Palm kernel oil has a distinct flavor and higher saturated fat content, while canola oil is more neutral in taste and has a higher unsaturated fat content.
The substitution may affect the flavor and texture of the final dish, so it is important to choose the oil that best complements the desired outcome.
Nutrition: Palm kernel oil vs canola oil
Canola oil is praised for being heart-healthy due to its low saturated fat and high monounsaturated fat content. It also provides omega-3 fatty acids for brain function and reducing inflammation.
In contrast, palm kernel oil has more saturated fat, which can increase cholesterol levels and heart disease risk.
It’s important to note that both oils are highly processed, potentially lacking essential nutrients found in less processed options like olive or avocado oil. While canola oil is preferable with its higher monounsaturated fat content, it’s best to consume oils in moderation and obtain healthy fats from whole foods like nuts, seeds, and avocados.
| Per tablespoon (15mL) | Palm kernel oil | Canola oil |
| Calories | 117 | 124 |
| Polyunsaturated | 0.2 g | 3.9 g |
| Monounsaturated | 1.6 g | 8.9 g |
| Saturated | 11.1 g | 1.0 g |
| Trans | 0 g | 0.1 g |
| Total Fat | 13.6 g | 14 g |
| Cholesterol | 0 | 0 |
The primary fat source is bolded.
How to store palm kernel oil and canola oil
Palm kernel oil has a super long shelf life. Thanks to its high saturated fat content, it doesn’t easily go bad. You can just store it at room temperature, away from direct sunlight, and it will stay good for ages.
On the other hand, canola oil is more prone to oxidation and spoilage. To keep your canola oil fresh, it’s best to store it in a cool, dark place, like a pantry, to slow down the process. And don’t forget to seal the container tightly and limit its exposure to air for better results!
Palm kernel oil vs canola oil: Which is better
So, after considering all these factors, which oil comes out on top? Personally, I prefer canola oil for its arguably better nutritional profile, with lower saturated fat and higher monounsaturated fats. However, palm kernel oil is also a highly versatile option. Of course, if you’re looking for a healthier option, I suggest checking out coconut oil!
FAQs
The healthiest oil to cook with is a matter of personal preference and dietary needs. However, oils with high levels of monounsaturated fats, such as olive oil and avocado oil, are good choices.
While you can substitute palm kernel oil for canola oil in certain recipes, keep in mind that the flavor and texture may be affected. It’s best to use palm kernel oil in recipes that specifically call for it.
Palm oil is not necessarily the BEST cooking oil, it’s a versatile choice for both cooking and baking with a high smoke point and a long shelf life.
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