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.
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 17