Palm oil and butter are two of the most widely used oils/fats in the world. But which is the better choice for health, cooking, and sustainability?
Below, I’ll compare and contrast their nutritional profiles, taste, and cooking properties to help you make an informed decision about which one to choose.
Comparing palm oil vs butter
| Palm oil/Red palm oil | Butter | |
| Solid or Liquid? | Semi solid | Solid |
| Smoke Point (Fahrenheit) | 450 degrees | 300-350 degrees |
| Primary Fat | Saturated | Saturated |
| Taste | Mild carrot | 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 oil and butter
(Red) palm oil is an orange-red oil made by squeezing the oil from the fruit of oil palm trees. Butter is a solid animal-based fat that comes from milk. This means that palm oil is plant-based and vegan-friendly, while butter is not.
Palm oil is extracted from the fruit of oil palm trees using mechanical pressing or chemical methods, while butter is made by churning cream until it separates into butter and buttermilk.
You may have heard that palm oil is bad because its production has been associated with deforestation, the use of harmful pesticides, and its impact on biodiversity and carbon emissions. However, there are environmentally friendly and sustainable options out there, like those with a RSPO certification.
Baking and cooking with palm oil vs butter
Palm oil has a high smoke point of 450°F, which makes it ideal for high-heat cooking techniques like searing, roasting, and frying. It’s often used as a replacement for butter in cooking and baking, and for adding a smoky and floral flavor in West African cuisine.
Butter has a lower smoke point (300-350°F), which makes it better suited for low to medium-heat cooking techniques like baking, braising, and simmering. It also has a rich, distinct flavor that can add a delicious, buttery taste to recipes like pastries, sauces, and soups.
Can palm oil and butter be substituted for each other?
When it comes to baking, both palm oil and butter can be used in place of each other, depending on the recipe. Palm oil is a great substitute for butter in vegan or dairy-free recipes, while butter is perfect for adding richness and flavor to baked goods.
When substituting palm oil for butter in a recipe, keep in mind that palm oil is a liquid at room temperature, so you may need to adjust the other liquid ingredients in your recipe to maintain the proper consistency. It’s also worth noting that palm oil won’t provide the same buttery flavor as butter, so it may not be the best choice for recipes where that flavor is important.
Nutrition: Palm oil vs butter
Because palm oil is a plant-based oil and butter is an animal-based fat, palm oil is cholesterol-free, while butter is high in cholesterol. This means that palm oil may be a healthier option than butter for those watching their cholesterol levels. However, they are both high in saturated (“unhealthy”) fat and calories, which can increase the risk of heart disease. Overall, it’s important to consume both in moderation.
Palm oil provides vitamin E and antioxidants, while butter is a good source of vitamins A, D, and K. Butter also contains butyric acid, which has anti-inflammatory properties and may help to improve gut health. Grass-fed butter may contain more omega-3 fatty acids (anti-inflammatory) than regular butter, which may make it a healthier choice.
| Per tablespoon (15mL) | Palm oil/Red palm oil | Butter |
| Calories | 126 | 102 |
| Polyunsaturated | 1.2 g | 0.4 |
| Monounsaturated | 5.0 g | 3.0 g |
| Saturated | 6.7 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 oil and butter
Palm oil has a long shelf life of up to two years when stored properly. The best way to store palm oil is in a cool, dark place, away from light and heat. Once opened, palm oil should be kept in an airtight container to prevent oxidation and contamination, and used within 6 months.
Butter has a shorter shelf life of about 3-6 months in the refrigerator, depending on the brand and type (salted vs unsalted). It’s best to store butter in its original packaging or an airtight container in the refrigerator. Butter can also be frozen for up to six months, but it’s important to wrap it tightly in plastic wrap or foil to prevent freezer burn.
Palm oil vs butter: The ultimate verdict
Both palm oil and butter have their pros and cons. I’m a bit of a naturalist, so I prefer butter as opposed to the highly processed palm oil that is controversial for its environmental impact. Using sustainably sourced palm oil or alternative vegetable oils may be a more environmentally friendly option. But overall, I much prefer the taste and texture of butter for cooking and baking.
FAQs
Both butter and palm oil are high in saturated fats, which can increase the risk of heart disease. However, butter contains more saturated fat than palm oil, making it less healthy in terms of saturated fat content.
Palm oil is avoided by some people because the production of palm oil has been associated with deforestation, habitat destruction, and other environmental issues. Additionally, some studies suggest that the consumption of palm oil may increase the risk of certain health issues due to its high saturated fat content.
Yes, you can use butter instead of palm oil in many recipes. However, butter has a different flavor and consistency than palm oil, so the end result may be slightly different.
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