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Palm Oil Nutrition Profile: Know What You Consume

palm oil nutrition

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When you are advised to consume something, even if the product is beneficial for your health, it is always interesting and at times important to know what actually you treat your body with. Palm oil nutrition data are a key to the oil properties and values.  There are numerous debates on whether this oil is good for our health or not. Since there are few types of oils extracted from the oil palms, let’s have a look at each and find out what their nutrition profiles are.

Red palm oil

Red palm oil or fruit palm oil, as it is also called, is derived from a pulp of an oil palm fruit. This oil is considered to be the most beneficial for health and well-being among other oils extracted from oil palms due to its composition. According to Wikipedia, the  fatty acid composition of red palm oil is as following:

Type of fatty acid%
Myristic saturated C141%
Palmitic saturated C1643.5%
Stearic saturated C184.3%
Oleic monounsaturated C1836.6%
Linoleic polyunsaturated C189.1%


SEE ALSO: Macadamia Nut Oil Nutrition Data Important for Your Health


The most valuable nutrients of red palm oil are:

  • Vitamin E and tocotrienols

Vitamin E is known as a powerful antioxidant that fights free radicals in the body. Thus it prevents the cells from damage and destruction as well as it prevents the development of some diseases like cancer. Tocotrienol is a form of vitamin E which has even more powerful properties and therefore, red palm oil works on both inside and outside of the body. Among its positive effects are anti-aging and smothering effect on the skin and stimulation of blood circulation which promotes cell regeneration.

  • Carotenes

Carotenes are substances that give red palm oil its color and as well can be found in carrots, tomatoes and peppers. Our body converts carotenes into vitamin A which is essential as it has numerous beneficial health effects. It boosts the immune system, contributes to better vision and strengthens bones and teeth. And these are not even all impacts of vitamin A on health so this is a really necessary substance for our body.The more detailed insight on carotene is given on WebMD.

  • Saturated and unsaturated fats

While some people have certain considerations whether product with high fat concentration is beneficial for health, others claim (and numerous studies support them) that red palm oil, due to balanced fat concentration and complete lack of cholesterol, actually improves cardiac health and lowers cholesterol levels.


RELATED: How Palm Oil Influences Health 

Palm kernel oil

The composition of 100g  palm kernel oil as following:

Total Fat 218g335%
Saturated fats 178g888%
Total Carbohydrate0%
Vitamin E0%

This oil has a fat percentage of 99% and therefore is not advised for consumption. It is higher in saturated (“bad”) fats than red palm oil and is believed to promote cardiac diseases and increase cholesterol levels.