Oil, palm
FDC 171015tbsp (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 17 · -5 vs Fats & oils medianPalm oil scores 17 of 100 on the Nutrient Density Score, a Low band, rank 40 of 60 in Fats & oils. As a pure fat it carries no protein or carbohydrate, but its vitamin E content is exceptional, an excellent 106% DV, among the highest of any fat in this data set.
It is used for frying and in packaged baked goods for its high smoke point and stability at room temperature, with a tablespoon (14 g) a standard cooking measure. The honest caveat is saturated fat, a very high 49.3 g per 100 g, among the highest of any oil; chicken fat scores slightly better in the same category for those wanting an alternative.
See how this score is calculated, build a plate around oil, palm, 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 | 49 g | 247% |
| 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 | 0.01 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 16 mg | 106% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | 6% |
| Total fat | 14 g | 18% |
| Saturated fat | 6.9 g | 35% |
| 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 | 2.2 mg | 15% |
Source: USDA FoodData Central · Public domain
FDC 171015Original 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.
Fat, chickenDensity 18 vs 17Salad dressing, russian dressingDensity 19 vs 17Fat, turkeyDensity 19 vs 17Original analysis by NutriVerdict
In the kitchen and how to use it
Palm oil is a semi-solid cooking fat, reddish-orange in its unrefined form and pale when refined, used across West African, Southeast Asian, and Brazilian cooking for frying, sauteing, and enriching stews like Nigerian efo riro or Brazilian moqueca. It is prized for a high smoke point and a subtle, slightly nutty flavor that holds up well in high-heat frying.
Store palm oil in a cool, dark pantry, where it may solidify below room temperature and turn liquid again when warmed; this is normal and does not affect quality. At 884 calories and 100 g fat per 100 g, it is calorie-dense, so recipes usually call for it by the tablespoon (14 g serving); it also stands out for vitamin E, providing 106% of the Daily Value per 100 g, largely from compounds naturally present in the oil.
Frequently asked questions about oil, palm
How many calories are in palm oil?
A tablespoon (14 g) serving works out to 884 calories per 100 g.
Is palm oil a good source of vitamin E?
Yes, it provides 106% of the Daily Value for vitamin E per 100 g.
What is palm oil used for in cooking?
It is used for frying and sauteing, especially in West African, Southeast Asian, and Brazilian dishes, thanks to its high smoke point.