Vegetable oil, palm kernel
Whole food · Fats and Oils
Palm kernel oil is a rich, semi-solid fat extracted from the seed (kernel) of the oil palm fruit. It has a neutral, slightly nutty flavor and a smooth, waxy texture that is solid at room temperature but melts easily when heated. Nutritionally, it is a dense source of calories, composed almost entirely of saturated fat.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
People value it for its neutral taste, which doesn't overpower other ingredients, and its functional properties like creating a crisp texture in fried foods and a smooth mouthfeel in baked goods.
⚠️ Watch-outs & how to enjoy it better
It is very high in saturated fat, which can contribute to elevated cholesterol levels if consumed in excess. To counteract this, use it sparingly, prioritize unsaturated fats like olive oil for daily cooking, and balance meals with fiber-rich vegetables and lean proteins.
Key benefits
- High smoke point for stable frying
- Long shelf life due to low oxidation
- Neutral flavor profile for versatile cooking
- Cost-effective for large-scale food production
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Palm kernel oil is distinct from palm oil; both come from the same fruit but from different parts—the kernel (seed) versus the fleshy fruit.
Full nutrition (USDA data · scales with serving)
| Water | 0.00 g |
| Energy | 862 kcal |
| Energy | 3607 kj |
| Protein | 0.00 g |
| Total lipid (fat) | 100 g |
| Ash | 0.00 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 0.00 mg |
| Potassium, K | 0.00 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.00 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Pantothenic acid | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.20 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 3.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 24.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 81.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.20 g |
| SFA 8:0 | 3.3 g |
| SFA 10:0 | 3.7 g |
| SFA 12:0 | 47.0 g |
| SFA 14:0 | 16.4 g |
| SFA 16:0 | 8.1 g |
| SFA 18:0 | 2.8 g |
| Fatty acids, total monounsaturated | 11.4 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 11.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 95.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
Is palm kernel oil the same as palm oil?
No. They come from different parts of the same fruit. Palm oil is extracted from the fleshy outer fruit, while palm kernel oil comes from the inner seed or kernel.
Why is it used so much in processed foods?
Its functional properties make it ideal: it's cheap, has a long shelf life, provides a smooth texture, and has a high smoke point for frying.
Is it a healthy cooking oil?
It is very high in saturated fat, so it's best used in moderation. For everyday cooking, oils higher in unsaturated fats like olive or canola oil are generally recommended.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 8.62 kcal/g · 0% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.