Palm kernel oil and olive oil are two of the most widely used oils.
Palm kernel oil, derived from the seeds of palm fruit, boasts high saturated fat content and is commonly used in processed foods. On the other hand, olive oil, extracted from olives, is renowned for its monounsaturated fats and potential health benefits. So, which is the better choice? Let’s find out.
Comparing palm kernel oil vs olive oil
| Palm kernel oil | Olive Oil (Extra Virgin) | Olive Oil (Light/Pure/Regular) | Olive Oil (Virgin oil) | |
| Solid or Liquid? | Semi-solid | Liquid | Liquid | Liquid |
| Smoke Point (Fahrenheit) | 430-450 degrees | 350 degrees | 390-470 degrees | 350 degrees |
| Primary Fat | Saturated | Monounsaturated | Monounsaturated | Monounsaturated |
| Taste | Mild and nutty | Grassy | Neutral | Mildly grassy |
| Good for Cooking… | Raw, low, moderate, and high heat | Raw, low heat | Raw, low, moderate, and high heat | Raw, light heat, moderate heat |
| Allergens | Oil palm fruit | Olive, olive pollen | Olive, olive pollen | Olive, olive pollen |
| Gluten-free? | Yes | Yes | Yes | Yes |
| Keto? | Yes | Yes | Yes | Yes |
| Paleo? | Yes | Yes | If it is not refined | Yes |
| Vegan? | Yes | Yes | Yes | Yes |
Differences between palm kernel oil and olive oil
First off, palm kernel oil is a tropical oil that comes from the seeds of palm fruit (different from palm oil), while olive oil is made from, well, olives from the Mediterranean.
Palm kernel oil is often found in processed foods like snacks and baked goodies because it has a high melting point and a long shelf life.
Olive oil, however, is a star in the world of dressings, sautéing, and light frying. It has a delicate flavor and a lower smoke point.
Extra virgin vs regular vs virgin olive oil
If you’re an olive oil aficionado, you may have noticed the different labels – extra virgin, regular, and virgin. So, what’s the scoop on these categories?
Extra virgin olive oil is the highest quality, made from the first cold pressing of olives without any chemical processing. It boasts a fruity flavor and a low level of acidity, making it perfect for drizzling over salads and dipping bread.
Virgin olive oil, while still a high-quality choice, has a slightly higher acidity level than extra virgin. It’s great for sautéing and adds a mild, pleasant taste to your dishes.
Regular or pure olive oil, often labeled simply as “olive oil,” is a blend of refined olive oil and virgin or extra virgin oil. It has a more neutral flavor and is suitable for everyday cooking.
Baking and cooking with palm kernel oil vs olive oil
When it comes to cooking, both palm kernel oil and olive oil have their unique strengths.
Palm kernel oil has a high smoke point, making it excellent for frying and deep-frying. Its neutral taste won’t overpower your food, allowing the flavors to shine through. Plus, it’s semi-solid at room temperature (similar to coconut oil) which lends itself well to certain baked goods.
Olive oil, especially extra virgin and virgin varieties, has a lower smoke point than palm kernel oil. This means it’s better suited for low to medium-heat cooking, such as sautéing vegetables or light frying. I also love olive oil for homemade salad dressings or melting it with butter for the perfect grilled cheese sandwich. When used in baking, olive oil can add a lovely richness to olive oil cake, muffins, or banana bread.
Can palm kernel oil and olive oil be substituted for each other?
Substituting palm kernel oil and olive oil for each other can be a bit tricky.
Palm kernel oil has a higher saturated fat content, making it semi-solid at room temperature, whereas olive oil is a liquid. For baking purposes, I would stick with what the recipe calls for, or use a better substitute like coconut oil (for palm kernel oil) or avocado oil (for olive oil).
If you’re using high heat, regular olive oil can be used as a substitute (or vice versa) for palm kernel oil. Virgin olive oil tends to break down at round 350°F, so you can use it as long as you keep the temperature low.
Nutrition: Palm kernel oil vs olive oil
When it comes to nutrition, olive oil steals the show. It’s packed with heart-healthy monounsaturated fats, which can help reduce bad cholesterol levels and lower the risk of heart disease. Additionally, olive oil is rich in antioxidants, vitamins E and K, and has anti-inflammatory properties.
Palm kernel oil isn’t as impressive. While it contains some beneficial nutrients such as lauric acid (which has potential immune-boosting properties), it contains a higher percentage of saturated fats which should be consumed in moderation to avoid potential health risks.
| Per tablespoon (15mL) | Palm kernel oil | Olive Oil (Extra Virgin) | Olive Oil (Light/Pure/Regular) | Olive Oil (Virgin oil) |
| Calories | 117 | 120 | 120 | 120 |
| Polyunsaturated | 0.2 g | 1.5 g | 1.5 g | 1.5 g |
| Monounsaturated | 1.6 g | 10 g | 10 g | 10 g |
| Saturated | 11.1 g | 2 g | 2 g | 2 g |
| Trans | 0 g | 0 g | 0 g | 0 g |
| Total Fat | 13.6 g | 14 g | 14 g | 14 g |
| Cholesterol | 0 | 0 | 0 | 0 |
The primary fat source is bolded.
How to store palm kernel oil and olive oil
Both palm kernel oil and olive oil should be stored in cool, dark places and protected from light and air exposure. Palm kernel oil generally has a longer shelf life compared to olive oil. However, it’s important to note that the storage conditions and quality of the oil at the time of purchase also play a significant role in determining the shelf life of both oils. Always check the bottle for the specific “best-by” date.
Palm kernel oil vs olive oil: Which is better
Now, the moment of truth! While both oils have their benefits, it’s hard to deny the deliciousness and superior nutritional profile of olive oil. From drizzling on salads to sautéing vegetables, olive oil is a winner in my kitchen!
FAQs
Palm oil is often considered better than olive oil for certain applications, such as deep frying, due to its stability at high temperatures. That said, while palm oil has its own unique qualities, it’s hard to argue that it’s better than olive oil. Olive oil has a superior nutritional profile, containing heart-healthy monounsaturated fats, antioxidants, and vitamins.
Palm kernel oil, like any other oil, should be consumed in moderation. It contains a higher percentage of saturated fats, which should be limited in a healthy diet. However, it does have potential immune-boosting properties due to its lauric acid content.
Palm oil can be used as a substitute for olive oil in certain recipes, particularly in frying and baking where a neutral taste is desired. However, the distinct flavors of olive oil cannot be replicated with palm oil.
Yes, palm kernel oil is typically obtained through a highly processed extraction method involving mechanical pressing, refining, and sometimes additional chemical processing.
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