Oil, babassu
FDC 171428tbsp (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 8 · -14 vs Fats & oils medianBabassu oil sits in the Low band at 8 of 100, ranking 53rd of 60 among Fats & oils, well below the category median of 22. Pressed from the seeds of the babassu palm, it stands out for 127% DV vitamin E per 100 g, an excellent showing that's rare even among tropical oils.
Cooks use it much like coconut oil, for frying, baking or as a solid fat that softens near body temperature, in small tablespoon quantities. It's also almost entirely saturated fat, 81.2 g per 100 g, so it's a minority ingredient rather than an everyday cooking oil. Oil, sheanut ranks higher in the same category for those comparing options.
See how this score is calculated, build a plate around oil, babassu, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 884 kcal | 44% |
| Total fat | 100 g | 128% |
| Saturated fat | 81 g | 406% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 19 mg | 127% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | 6% |
| Total fat | 14 g | 18% |
| Saturated fat | 11 g | 57% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 2.7 mg | 18% |
Source: USDA FoodData Central · Public domain
FDC 171428Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fats & oils median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Oil, cupu assuDensity 9 vs 8Fat, beef tallowDensity 10 vs 8Oil, sheanutDensity 10 vs 8Original analysis by NutriVerdict
In the kitchen and how to use it
Babassu oil comes from the seeds of the babassu palm, a tree native to Brazil, and is solid or semi-solid at cool room temperature like coconut oil, to which it is closely related in fat structure. In cooking it behaves much like coconut oil: it melts readily when warmed, has a mild, faintly sweet, slightly nutty aroma, and can be used for sauteing, frying, or greasing baking pans. It is less common on US grocery shelves than coconut oil but shows up in some tropical and international cooking, as well as in confectionery for coating and in some pan-release sprays.
As a pure oil it is 100% fat and calorie-dense at 884 calories per 100 g (about 119 calories per tablespoon), so it is used in small measured amounts the way any cooking oil or fat is, rather than by the cupful. It stands out for vitamin E, providing 127% DV per 100 g, among the highest of any common fat. Store it in a cool, dark cupboard in a tightly closed container; like other tropical oils, it can solidify at cooler temperatures and re-liquefy when warmed, which is normal and does not affect quality.
Frequently asked questions about oil, babassu
How many calories are in babassu oil?
Babassu oil has 884 calories per 100 g, or about 119 calories per tablespoon (14 g).
Is babassu oil a good source of vitamin E?
Yes, it provides 127% DV of vitamin E per 100 g, one of the highest levels among common cooking oils.
How do you use and store babassu oil?
Use it like coconut oil for sauteing or greasing pans, and store it tightly sealed in a cool, dark spot; it may solidify in cooler temperatures and re-melt when warmed.