Have you ever scanned the back of a food package and come across the term “palm kernel oil” in the list of ingredients and wondered what it is?
If you’ve ever been curious about this tropical oil, you’re in the right place! Below, I’ll uncover the secrets of palm kernel oil, its origins, and its common uses.
What is palm kernel oil?
Palm kernel oil is a type of vegetable oil that is derived from the kernel, or the inner seed, of the oil palm fruit.
The oil palm tree, scientifically known as Elaeis guineensis, is native to West Africa but is now widely cultivated in tropical regions around the world, particularly in Southeast Asia.
Palm kernel oil is widely used in the food industry for cooking, baking, and food processing, particularly in the production of confectionery, chocolates, margarine, and other processed foods. It is also used in the production of cosmetics and biofuel.
How is palm kernel oil made?
Palm kernel oil is obtained by extracting the oil from the kernels through mechanical pressing, which involves crushing the kernels to release the oil, or through solvent extraction, where a solvent is used to dissolve the oil from the kernels.
After extraction, the oil is further refined and processed to remove impurities.
The production of palm kernel oil has been associated with environmental concerns, particularly regarding deforestation, habitat destruction, and greenhouse gas emissions.
Sustainable palm oil and palm kernel oil production practices, such as those certified by the Roundtable on Sustainable Palm Oil (RSPO), aim to mitigate these environmental impacts.
What’s the difference between palm kernel oil and palm oil?
The oil palm fruit produces two types of oil: palm oil, which is derived from the fleshy outer portion of the fruit, and palm kernel oil, which comes from the seed or kernel inside the fruit.
Palm kernel oil has a distinct composition and properties compared to palm oil. It is rich in saturated fats, primarily lauric acid, and also contains significant amounts of myristic acid and oleic acid. This composition gives it a solid consistency at room temperature, similar to coconut oil.
For the full scoop, see the full comparison of palm kernel oil vs palm oil.
Benefits of palm kernel oil
Palm kernel oil has a good amount of medium-chain triglycerides (MCTs) that are easily digested and give you a quick boost of energy. It also contains a high concentration of lauric acid, known for its antimicrobial and anti-inflammatory properties.
Palm kernel oil is also super versatile! Its high smoke point means you can deep fry to your heart’s content without worrying about the oil breaking down.
When it comes to baking, palm kernel oil acts as a natural emulsifier, giving your cakes, pastries, and cookies that perfect texture and moisture. It even extends the shelf life of your baked goods, thanks to its impressive oxidative stability.
Palm kernel oil nutrition facts
| Serving size | 1 tbsp (15mL) |
| Calories | 117 |
| Polyunsaturated | 0.2 g |
| Monounsaturated | 1.6 g |
| Saturated | 11.1 g |
| Trans | 0 g |
| Total Fat | 13.6 g |
| Cholesterol | 0 |
The primary fat source is bolded.
How to cook and bake with palm kernel oil
Palm kernel oils high smoke point of around 430-450°F means you can use it for various cooking methods like frying, sautéing, or even grilling.
Use palm kernel oil for stir-fried vegetables, fried chicken, or even homemade plantain chips! Its mild nutty flavor can complement both savory and sweet dishes.
When baking, palm kernel oil can be a great substitute for butter or other oils. It adds moisture and richness to your baked goods, resulting in a tender texture and a subtle hint of nuttiness.
Ways to use palm kernel oil
Looking for inspiration? Here’s a list of popular dishes that use palm kernel oil:
- Fried chicken or fish
- Coconut curry
- Chocolate chip cookies
- Plantain chips
- Palm oil rice
- Homemade granola
- Stir-fries
- Sautéed or roasted vegetables
- Pancakes
- Doughnuts
- Potato wedges
- Sweet potato fries
How to make palm kernel oil at home
For those adventurous souls who love a DIY project, here’s a recipe for making palm kernel oil at home:
- Crack open palm kernel nuts and remove the inner kernels.
- Rinse the kernels thoroughly with water.
- Crush the kernels in a blender or using a mortar and pestle.
- Mix the crushed kernels with water (2 cups of water for every cup of crushed kernels) in a bowl.
- Let the mixture sit for a few hours or overnight.
- Strain the mixture through a cheesecloth or fine mesh strainer into a pot.
- Heat the pot over low to medium heat, stirring occasionally.
- As the water evaporates, the oil will separate.
- Carefully pour the oil into a clean container, leaving behind any sediment.
- Allow the oil to cool before sealing and storing it in a cool, dark place.
How to store palm kernel oil
Palm kernel oil is a highly stable oil with a long shelf life. That said, it can still go bad, so it’s important to store it properly.
Store palm kernel oil in a cool, dark place away from direct sunlight and heat sources.
When stored correctly, unopened palm kernel oil can maintain its quality for up to two years. Once opened, use it within 6 months for the best flavor and freshness.
What are the best substitutes for palm kernel oil?
If you find yourself in need of a substitute, refined coconut oil is an excellent substitute for cooking. It has a similar semi-solid texture and a more neutral flavor compared to unrefined coconut oil.
However, walnut oil has the closest nutty taste to palm kernel oil, and it’s perfect for raw use or in cooking.
If you plan on using high heat, I recommend pecan oil.
FAQs
No, palm kernel oil is derived specifically from the seeds of the palm fruit, whereas vegetable oil is a broader term encompassing oils sourced from various plants.
Palm oil is extracted from the fleshy part of the palm fruit, while palm kernel oil is derived from the seeds. They differ in their fatty acid composition and texture.
Palm kernel oil offers health benefits, such as promoting heart health and acting as a potent antioxidant, thanks to its lauric acid and vitamin E content.
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