Walnut oil and palm oil are two options in the large amount of cooking oils out there. So, which one should you choose?
Both oils offer strengths and weaknesses, with walnut oil being a delicious and generally healthy cooking oil option, whereas palm oil is great for high-heat cooking methods and as a substitute for butter.
In this article, we’ll explore all the differences between walnut oil and palm oil to help you make an educated decision!
Comparing walnut oil vs palm oil
| Walnut Oil | Palm Oil/Red Palm Oil | |
| Solid or Liquid? | Liquid | Semi solid |
| Smoke Point (Fahrenheit) | 225-320 degrees | 450 degrees |
| Primary Fat | Polyunsaturated | Saturated |
| Taste | Nutty | Mild Carrot |
| Good for Cooking… | Raw, low heat | Raw, low, moderate, high heat |
| Allergens | Walnuts, tree nut | Oil palm fruit |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | Yes | Yes |
| Vegan? | Yes | Yes |
Differences between walnut oil and palm oil
A big difference between these two is where they come from. Walnut oil is made from walnuts through cold-pressing, which is a way to extract the oil from the nuts while retaining maximum nutritional value and natural flavor with minimal chemical and heat procedures.
Palm oil, on the other hand, comes from the fruit of oil palm trees through pressing and/or chemical methods. The oil is then put through a refining, heating, and filtering process to cleanse it of any impurities.
Another difference is that walnut oil is liquid, while palm oil is semi-solid. That means that palm oil is solid (and spreadable) at room temperature, but turns into a liquid when heated.
You may have guessed, but walnut oil has the nutty flavor of walnuts, while palm oil has a much more neutral flavor with a slight taste of carrots.
Baking and cooking with walnut oil vs palm oil
This is where a couple big differences between walnut oil and palm oil become apparent.
Walnut oil has a smoke point of 225-330ºF, which is much less than palm oil’s high smoke point of 450ºF. This makes walnut oil popular in its raw form – drizzling it over salads, bakings, grilled meats, or other cooked foods before serving gives the dish more depth and a slightly nutty flavor. Otherwise, you can use it with low-heat cooking methods. Palm oil is much better suited for high-heat methods of cooking like sauteing, deep-frying, or stir-frying. In fact, palm oil is often used in restaurants for deep-frying foods because of its high smoke point!
The taste is another big difference between the two, with walnut oil infusing its dishes with a nutty flavor that works wonderfully with bakings that have chocolate or nuts in them! Palm oil gives the center stage to the other ingredients, having a neutral flavor with a mild carrot-y taste that isn’t overpowering at all.
Palm oil can be a great substitute to butter in recipes that call for solid fats, especially as a vegetarian and dairy-free option.
Can walnut oil and palm oil be substituted for each other?
Due to their smoke point differences, tastes, and compositions, I’d recommend not substituting walnut oil and palm oil for each other.
Walnut oil is much better used in its raw form, sprinkled over dishes or salads before serving or in low-heat cooking, whereas palm oil is great for high-heat cooking methods. Plus, walnut oil has a very different taste than palm oil.
Nutrition: walnut oil vs palm oil
Walnut oil is rich in omega-3 fatty acids, which are essential for brain health and reducing inflammation in the body – a great reason to add it to your dish! It also contains antioxidants and vitamin E, which is great for general health. The low saturated fat content is good as well, and the higher polyunsaturated fat content helps reduce the bad LDL cholesterol in the body.
Palm oil also contains vitamin E, but has a higher saturated fat content which can cause health issues if eaten in excess. Coconut oil is another example of an oil with a high saturated fat content.
| Per tablespoon (15mL) | Walnut oil | Palm oil/Red palm oil |
| Calories | 120 | 126 |
| Polyunsaturated | 7.2 g | 1.2 g |
| Monounsaturated | 3.1 g | 5.0 g |
| Saturated | 1.2 g | 6.7 g |
| Trans | 0 g | 0 g |
| Total Fat | 13.6 g | 13.6 g |
| Cholesterol | 0 | 0 |
How to store walnut oil and palm oil
Because walnut oil has a high polyunsaturated fat content, it’s more prone to oxidation and becoming rancid. This is why I recommend putting it in the fridge after you open it, and using it within 6 months afterwards.
Palm oil, on the other hand, can be stored at room temperature in a cool, dark pantry away from heat or sunlight. Its high saturated fat content makes it less prone to oxidizing, but make sure to seal it tightly to give it the longest shelf life possible!
Walnut oil vs palm oil: The ultimate verdict
Now, you can see how different each of these oils are. The best oil really comes down to what you’re wanting to use it for…
Walnut oil is great for adding a nutty flavor to salads, meats, vegetables, and more in its raw form, or for low-heat cooking methods – remember, it has a low smoke point, so don’t use it with high heat!
Palm oil is great if you need a butter substitute or want to deep-fry something (or use another high-heat cooking method).
Their different cooking characteristics makes it hard to use the nutrition table as a decision-maker, though walnut oil is healthier than palm oil in moderation.
FAQs
Walnut oil has several health benefits due to its nutritional value. These benefits include reduced inflammation in your body, better brain function, and better heart-health. Plus, the flavor you get by adding it to your dish is delicious!
It’s not recommended to use walnut oil instead of palm oil because it has a much lower smoke point, meaning that high heats will make it break down and give your dish a bitter taste. Palm oil is much better for high-heat cooking methods than walnut oil.
Yes, walnut oil is absolutely safe for cooking. But you can only use it for lower-heat cooking methods due its lower smoke point, and it really shines when used in its raw form as a dressing.
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