Palm kernel oil and palm oil have gained both popularity and controversy, but what ARE they? And is one better than the other?
Well, palm oil is derived from the fleshy fruit of the oil palm tree, while palm kernel oil is extracted from the kernel or seed found within the fruit. They have different compositions, flavors, and characteristics, which I’ll compare below…
Comparing palm kernel oil vs palm oil
| Palm kernel oil | Palm oil/Red palm oil | |
| Solid or Liquid? | Semi-solid | Semi solid |
| Smoke Point (Fahrenheit) | 430-450 degrees | 450 degrees |
| Primary Fat | Saturated | Saturated |
| Taste | Mild and nutty | Mild carrot |
| Good for Cooking… | Raw, low, moderate, and high heat | Raw, low, moderate, and high heat |
| Allergens | Oil palm fruit | Oil palm fruit |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | Yes | Yes |
| Vegan? | Yes | Yes |
Differences between palm kernel oil and palm oil
Palm kernel oil and palm oil are different types of oils that are extracted from different parts of the palm tree fruit. Palm kernel oil comes from the kernel or seed, while palm oil is derived from the flesh or pulp of the fruit.
They are obtained through different extraction processes, with palm kernel oil requiring a more intensive method. Palm kernel oil is extracted by pressing or crushing the kernel, while palm oil is obtained through a process of boiling, mashing, and centrifuging the fruit pulp.
Palm kernel oil has a lighter shade of yellow compared to palm oil, which has a richer, deeper reddish hue. In terms of flavor, palm kernel oil has a milder taste with a hint of nuttiness, while palm oil carries a distinct, slightly earthy flavor.
Palm kernel oil also has a higher saturated fat content than palm oil, making it more solid at room temperature, whereas palm oil is a softer semi-solid.
Finally, palm kernel oil is also often used in confectionery, chocolates, and as a substitute for cocoa butter in certain applications. Palm oil is commonly used in cooking, baking, and as an ingredient in various food products, such as margarine, snacks, and processed foods.
Baking and cooking with palm kernel oil vs palm oil
If you’re using palm kernel oil, it tends to have a higher melting point compared to palm oil. This means that it stays solid at room temperature and only melts when exposed to higher temperatures.
So, if you’re making baked goods like cookies or pastries that require a solid fat, palm kernel oil can be a good choice. It can provide a nice texture and help your treats hold their shape.
On the other hand, palm oil is more commonly used in cooking, especially for sautéing, frying, or stir-frying. It has a slightly higher smoke point compared to palm kernel oil, which means you can heat it to higher temperatures without it breaking down and smoking. This makes it great for high-heat cooking methods where you want to achieve a nice sear or crispness.
Can palm kernel oil and palm oil be substituted for each other?
Palm oil and palm kernel oil can often be used interchangeably, especially in recipes where the flavor difference is not crucial. However, it’s important to note that palm kernel oil has a higher saturated fat content compared to palm oil, which can affect the texture and melting properties in certain recipes.
For example, palm kernel oil is commonly used in the production of chocolate and confectionery due to its ability to provide a smooth texture and stability at room temperature. In such cases, palm oil may not work as well. Use your best judgment here!
Nutrition: Palm kernel oil vs palm oil
Palm kernel oil and palm oil have distinct fatty acid compositions.
Palm kernel oil is high in saturated fats and low in polyunsaturated fats, while palm oil contains a combination of saturated and unsaturated fats. Both oils do not contain trans fats.
Palm kernel oil is also rich in lauric acid, which is known for its antimicrobial properties. On the other hand, palm oil contains vitamin E and antioxidants that contribute to its potential health benefits.
However, it’s important to note that excessive consumption of saturated fats should be moderated for a balanced diet.
| Per tablespoon (15mL) | Palm kernel oil | Palm oil/Red palm oil |
| Calories | 117 | 126 |
| Polyunsaturated | 0.2 g | 1.2 g |
| Monounsaturated | 1.6 g | 5.0 g |
| Saturated | 11.1 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 palm kernel oil and palm oil
To maintain the freshness and quality of palm kernel oil and palm oil, it is essential to store them properly. Both oils should be kept in airtight containers away from direct sunlight and heat sources. It’s best to store them in cool, dark places like a pantry or cupboard. You should use both palm kernel oil and palm oil within 6 months of opening (oils can go bad, after all). Always check the expiration dates and use them within the recommended time frames to ensure optimal flavor and quality.
Palm kernel oil vs palm oil: Which is better
After considering the qualities of both palm kernel oil and palm oil, I conclude that palm oil takes the lead in terms of being a better choice. Not only does it offer a higher unsaturated fat content and antioxidants, but it also boasts versatility beyond baking and a high smoke point for various cooking methods.
FAQs
Palm oil is generally considered a better option than palm kernel oil, due to its lower saturated fat content and higher unsaturated fat content.
Palm kernel oil has a high saturated fat content, which may have negative health implications when consumed in excessive amounts, so it is generally considered less desirable compared to other oils with healthier fat profiles.
No, palm kernel oil is derived from the kernel or seed of the palm fruit, while vegetable oil is a broad term that refers to oils derived from various plant sources, including palm, soybean, canola, and sunflower, among others.
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