In this post, we’re spotlighting two cooking fats that walk the line between solid and liquid – palm oil and ghee. While palm kernel oil comes from the kernel of the oil palm fruit, palm oil comes right from the fruit itself. It has a vibrant orange-red hue and is commonly used in West African cuisine. Ghee, on the other hand, is golden clarified butter that is most popular in Indian cuisine.
With versatile uses in both cooking and baking, let’s go ahead and explore how you can introduce them into your kitchen!
Comparing palm oil vs ghee
| Palm oil | Ghee (clarified butter) | |
| Solid or Liquid? | Semi-solid | Semi-solid |
| Smoke point (Fahrenheit) | 450 degrees | 480 degrees |
| Primary fat | Saturated | Saturated |
| Taste | Mild carrot | Buttery |
| Good for cooking… | Raw, low heat, medium heat, high heat | Raw, low heat, medium heat, high heat |
| Common allergens | Oil palm fruit | Milk |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | Yes | Mostly yes |
| Vegan? | Yes | No |
Differences between palm oil and ghee
The biggest difference between palm oil and ghee? Where they’re sourced from! Palm oil boasts a tropical, fruity source. It’s a common ingredient in food and cosmetics, but it has a controversial reputation. When choosing palm oil, make sure to find one that is marked as sustainable or ethically sourced. Palm oil is more neutral than ghee, with a light smoky sweetness and floral undertone.
Meanwhile, ghee originates from India and is made by cooking butter until the water content and milk solids have been removed. It has a fragrant, buttery, nutty essence and a luxurious mouthfeel. If you want to give it a try, you can even make your own ghee at home!
Palm oil also has the advantage of being safe for those following specific diets or those prone to allergies. It’s vegan, gluten-free, paleo-friendly, and keto-friendly, and doesn’t contain any allergens apart from the oil palm fruit allergen. Ghee, while gluten-free, keto-friendly, and paleo-approved*, isn’t vegan as it comes from a dairy source.
*Ghee is considered okay on the paleo diet as it is from a dairy source but no longer contains lactose or casein, though some paleo purists debate it.
Baking and cooking with palm oil vs ghee
Being both semi-solid fats with high smoke points, palm oil and ghee are naturally versatile for almost all baking and cooking applications. They’re both often used as replacements for butter, thanks to their similar textures.
Palm oil has a neutral flavor that doesn’t overshadow other flavors in a dish and, rather, enhances them out to their full potential. It’s a common fat used in West African cuisine, in dishes such as cassava leaf stew and plantain porridge. In stews, it can bind flavors together when simmering, and in frying, you can achieve a delicious crispy finish on dishes like tempura or fried chicken. And especially in baking recipes that require a semi-solid fat like cookies, brownies, or pie crusts, palm oil is a fantastic choice.
Ghee is much more powerful in aroma and flavor but functions quite similarly to palm oil. I love using it in Indian cuisine for a flavor-packed experience, whether it’s in a curry, to sauté veggies, or to make a decadent dessert like carrot halwa. The nutty undertones are certainly something you’ll want to try in roasted brussel sprouts or sweet potatoes. For baking, ghee is a great choice for adding a luxurious and elevated quality to treats like cookies!
Can palm oil and ghee be substituted for each other?
Ghee is an amazing stand-in for palm oil in many recipes that require that specific texture, especially if you need something that can handle high heat. While they might not be able to replicate each other’s flavors, their other characteristics make them solid substitutes. Palm oil won’t have that robust, nutty flavor ghee has, while ghee won’t have that neutral, smoky floral flavor that palm oil boasts.
Ghee is actually said to be the best all-around substitute for palm oil, except for raw cooking, where annatto oil is a more suitable option. For ghee, butter is the ideal overall substitute, while macadamia oil is best for raw cooking.
Nutrition: Palm oil vs ghee
There’s no question that palm oil and ghee have a similar calorie content with a similar fat makeup, given their textural similarities. Both are made up primarily of saturated fat, are quite high in monounsaturated fats, and contain some polyunsaturated fats. The difference is that ghee contains cholesterol, whereas palm oil doesn’t.
Palm oil is rich in antioxidants, one of which is vitamin E, which is important for keeping your immune system healthy. Ghee isn’t without its extra benefits either, being high in healthy fatty acids that keep your heart and cardiovascular system healthy in moderation.
As all cooking oils and fats are high in calories, use them in moderation.
| Per tablespoon (15mL) | Palm oil | Ghee (clarified butter) |
| Calories | 126 | 123 |
| Polyunsaturated | 1.2 g | 0.5 g |
| Monounsaturated | 5.0 g | 4.0 g |
| Saturated | 6.7 g | 8.7 g |
| Trans | 0 g | 0 g |
| Total fat | 13.6 g | 14 g |
| Cholesterol | 0 | 35.8 mg |
The primary fat source is bolded.
How to store palm oil and ghee
Palm oil and ghee should be stored in pretty much the same way – away from light and heat sources in a cool, dark place. How long palm oil lasts, though, varies depending on what type it is and whether it’s been refined or not. Organic palm oil will last up to 12 months, but it’s recommended to use it within 6 months. To store ghee most optimally, opt for an airtight glass jar. Unopened ghee can last up to 12 months, and it’s recommended to consume ghee within 3 months of opening. Be wary of storing palm oil in the fridge, as it can harden just like coconut oil.
Palm oil vs ghee: What’s the verdict?
I’ve always been fascinated when cooking and baking with these interesting semi-solid substances! They hold an important place in the kitchen, especially in certain cuisines. But what’s the verdict when it comes to ghee and palm oil?
I tend to use palm oil when I want a little more subtlety or if I want the semi-solid texture without an overpowering flavor. On the other hand, I go for ghee when I need a kick of buttery goodness in my baking or want to enrich a curry. It’s also amazing for brushing over naan or other yummy Indian breads before it goes in the oven!
FAQ
Occasionally, some jars of ghee might contain small amounts of palm oil to adjust the texture and consistency. If you’re looking for a ghee product without it, check the product label or consider making your own at home!
The better option will depend on what you’re making and your nutritional preferences. Many oils, like olive oil or canola oil, are great for all types of cooking applications and typically have a more neutral flavor. Ghee is better if you want a rich, buttery quality, while butter is a fantastic product for baking and adding a creamy touch to sauces and gravies.
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