Vegetable oil, palm kernel
FDC 171422tablespoon (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 5 · -17 vs Fats & oils medianPalm kernel oil scores 5 of 100 on the Nutrient Density Score, a Low-band placement at rank 56 of 60 in Fats & oils, its single bright spot an excellent 25% DV showing of vitamin E per serving despite being essentially pure fat.
It shows up in packaged baked goods, non-dairy creamers, and some margarines for the stability it lends at high processing temperatures. Like other tropical oils it's high in saturated fat at 81.5 g per 100 g, a figure worth tracking alongside other cooking fats used across the week; oil, coconut is a listed alternative that scores higher in the same category.
See how this score is calculated, build a plate around vegetable oil, 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 | 862 kcal | 43% |
| Total fat | 100 g | 128% |
| Saturated fat | 82 g | 408% |
| 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 | 3.8 mg | 25% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 121 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 | 0.53 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 171422Original 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, coconutDensity 5 vs 5Oil, cocoa butterDensity 7 vs 5Oil, babassuDensity 8 vs 5Original analysis by NutriVerdict
In the kitchen and how to use it
Palm kernel oil is a pale, semi-solid fat pressed from the seed of the oil palm, distinct from palm oil, which comes from the fruit's fleshy pulp. It is prized in commercial baking and frying for staying stable at high heat and holding a long shelf life, which is why it turns up in margarine, packaged cookies and crackers, non-dairy coffee creamers, and industrial deep-frying where a neutral flavor and firm texture at room temperature matter.
It is sold mainly to food manufacturers rather than as a common bottle in home kitchens, though it can be found for baking use. Store it sealed in a cool pantry, where it remains stable for a long time since, like other pure oils, it has no water or sugar content to spoil. At 862 calories and 100 grams of fat per 100 grams it is calorie-dense like other oils, and it provides about 25% of the Daily Value for vitamin E per 100 grams, a notable figure for an oil that otherwise contributes no other nutrients.
Frequently asked questions about vegetable oil
How many calories are in palm kernel oil?
862 calories per 100 grams.
Does palm kernel oil contain vitamin E?
Yes, it provides about 25% of the Daily Value for vitamin E per 100 grams.
What is palm kernel oil used for?
It's commonly used in commercial baking, margarine, and frying because it stays stable at high heat and has a long shelf life.