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Palm Oil Calories
High in saturated fat, source of vitamin E, widely used in cooking and industry
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Palm Oil (14 g) has 120 calories. That works out to 884 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 13.6 g of fat and 0 g of fiber. Its 2 mg of Vitamin E covers 14% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Palm Oil Nutrition Facts
Selected: 1 tablespoon (medium) · 13.6 g
120
KCAL / 13.6G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
13.6g
· 17% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
Palm Oil nutrition facts table · 1 tablespoon (medium) (13.6 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 13.6 g | 17% |
| Saturated fat | 6.7 g | 34% |
| Trans fat | 0 g | |
| Sodium | 0.27 mg | 0% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Palm Oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 13.6 g | 120 kcal |
| 1 teaspoon (small) | 4.5 g | 40 kcal |
| 1 piece (small) | 10 g | 88 kcal |
| 1 serving (medium) | 15 g | 133 kcal |
| 2 tablespoon (large) | 27 g | 239 kcal |
| 100 g | 100 g | 884 kcal |
| 1 cup (large) | 218 g | 1927 kcal |
| 1 pack (jumbo) | 250 g | 2210 kcal |
Calculated from 884 calories per 100 g.
Frequently Asked Questions About Palm Oil
Is palm oil bad for you?
Palm oil is not inherently harmful, but it is high in saturated fat. Eating a lot of it in place of unsaturated fats can raise LDL cholesterol, so oils such as olive or rapeseed oil are generally better everyday choices.
Why is palm oil bad for the environment?
Palm oil production can drive deforestation and destroy habitats when forests are cleared for plantations. Its impact varies by source and production practices; certified sustainable palm oil is intended to reduce these harms, though it does not make sourcing irrelevant.
What is the difference between palm oil and palm kernel oil?
Palm oil comes from the fleshy fruit of the oil palm, while palm kernel oil is extracted from its seed. They have different fatty-acid profiles and uses; palm kernel oil is common in confectionery and personal-care products.
Is palm oil the same as coconut oil?
No. Palm oil comes from oil-palm fruit, while coconut oil comes from the kernel of a coconut. Both can be solid at room temperature, but they differ in composition, flavor, and how they are used in cooking.
Can you cook with palm oil?
Yes, refined palm oil is used for frying and other high-heat cooking because it is relatively heat-stable. Avoid overheating it until it smokes, and do not repeatedly reuse oil that has darkened or developed an unpleasant smell.
Why is palm oil used in chocolate and baked goods?
Palm oil can give chocolate fillings, biscuits, and baked goods a smooth or firm texture and a longer-lasting consistency. It is also easy to handle in manufacturing, which is why it appears in many packaged foods.
Does palm oil raise cholesterol?
It can: palm oil’s saturated fat may raise LDL cholesterol, particularly when it replaces unsaturated fats in the diet. If you have high cholesterol or cardiovascular disease, ask your clinician or dietitian how it fits your eating plan.
What is red palm oil, and how is it different from regular palm oil?
Red palm oil is less refined and retains its natural reddish-orange pigments, including carotenoids. More heavily refined palm oil is paler and has a more neutral flavor, so the two can produce different colors and tastes in a dish.
How can you tell if a product contains palm oil?
Look for “palm oil,” “palm olein,” or “palm kernel oil” in the ingredient list. Palm-derived ingredients can have different names, so checking the full list is useful if you are trying to avoid them.
Does palm oil need to be refrigerated after opening?
Usually not; palm oil can generally be kept in a tightly closed container in a cool, dark place. Keep it away from heat and sunlight, and follow the package instructions because storage guidance can vary by product.
Palm Oil Vitamins & Minerals
Vitamins
Vitamin E
2.04mg · 14% DV
Vitamin K
1.09µg · 1% DV
Vitamin A
2.04mg · 0% DV
B1
0mg · 0% DV
Minerals
Selenium
0.1µg · 0% DV
Copper
0mg · 0% DV
Zinc
0.01mg · 0% DV
Manganese
0mg · 0% DV
Sodium
0.27mg · 0% DV
Potassium ⭐
0mg · 0% DV
Palm Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Palm Oil
To burn the 120 calories in 1 tablespoon (medium) (13.6 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Palm Oil?
Palm Oil is extracted from the fleshy part of the oil palm fruit, rather than from its kernel. Native to West and Central Africa, it is also widely used in Southeast Asian cooking. Its flavour is often mild and neutral, and it can be semi-solid at room temperature; red palm oil has a more distinctive colour and aroma.
Around the world, it is used for frying and cooking, as well as in many packaged foods. It contains no protein or carbohydrates: it is entirely fat, high in saturated fat, and a source of vitamin E. Check ingredient labels if you want to know whether a packaged product contains it, and use a measured amount at home, alternating with oils such as olive oil when that suits the dish.
How Nutritious Is Palm Oil?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Palm Oil Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Palm Oil Contain Allergens?
No known major allergens
Which Diets Is Palm Oil Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Palm Oil Fat Profile
SATURATED
6.7g
MONOUNSATURATED
5.03g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 42:1
Above the ideal 4:1 (42:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.