In This ArticleView AllIn This ArticleWhat Is Palm Oil?NutritionBenefitsDownsidesEnvironmental Impact
In This ArticleView All
View All
In This Article
What Is Palm Oil?
Nutrition
Benefits
Downsides
Environmental Impact
Close
Photo:Getty Images
Getty Images
Palm oil is found almost everywhere. Unless you strictly avoid it, chances are you’ve likely eaten something that contains palm oil or used a product with it. In this article, you’ll learn what palm oil is, how it impacts human health, its environmental impact, and considerations for including it in your diet.
As the name implies, palm oil comes from the fruit of the oil palm. It is native to West and Central Africa, where the exact species cultivated there isElaeis guineensis,and it has been for over 7,000 years.Other oil palm species are cultivated worldwide, mostly in Southeast Asia. You can find palm oil in most international markets, in jars or bottles, usually in its red variety.
The oil from the palm plant is deep red-orange and has a distinct taste and smell. This minimally processed product may be labeled as unrefined palm oil orred palm oil. It can be further processed into a colorless, odorless product and labeled as refined palm oil. Because refined palm oil also has a longer shelf life and higher smoke point than its unrefined counterpart, it can be used in a variety of ways.
Uses
Palm oil is used primarily in culinary applications. In theAfrican Heritage Diet, unrefined palm oil is found in many kitchens and is a commonly used cooking oil. In most of the world, including the U.S., refined palm oil is widely used, largely due to its attributes as a semisolid fat at room temperature and a high smoke point oil. These attributes make it ideal for the production of mostly processed, shelf-stable foods, including:
Other uses of palm oil include:
5 Best African Heritage Diet Foods to Combat Chronic Diseases, According to a Dietitian
Nutrition Facts of Palm Oil
Oils, including palm oil, are 100% fat, with a tablespoon yielding around 120 calories. Half of its fatty acids are saturated, with the other half being a combination of monounsaturated and polyunsaturated. Due to the saturated fat content, palm oil is semisolid at room temperature.
Nutrient-wise, palm oil is high in carotenoids, a family of potent antioxidants that also gives palm oil its characteristic red-orange color.It is also a good source of vitamin E, another compound with antioxidant properties.Antioxidantswork to neutralize free radicals, compounds that can damage your DNA and cells, potentially leading to chronic diseases like cancer and atherosclerosis (hardening of the arteries).
One tablespoon of unrefined red palm oil provides:
Calories:130Total Carbohydrates:0 gDietary Fiber:0 gTotal Sugars:0 gProtein:0 gTotal Fat:14 gSaturated Fat:6 gMonounsaturated Fat:6 gPolyunsaturated Fat:1.5 g
Potential Benefits
In general, dietary fats are essential in helping deliver fat-soluble vitamins and micronutrients throughout the body and contribute to forming active compounds such as hormones (like testosterone and estrogen). Other benefits include:
Good Source of Vitamin A
The beta carotene found in unrefined (red) palm oil is converted to vitamin A in the body and has several antioxidant properties.According toCordialis Msora-Kasago, M.A., RD, a registered dietitian with Maitano Nutrition and Lifestyle Medicine, this is important, especially for those with low vitamin A diets. “With many African heritage diets lacking a variety of foods rich in vitamin A, palm oil is an important source and may consequently prevent blindness, strengthen the immune system and decrease the risk of pregnancy-related complications,” says Msora-Kasago.
Cardioprotective and Neuroprotective Effects
Possible Downsides
Despite palm oil’s potential benefits, it may have some downsides due to its saturated fat content. Excessive intake ofsaturated fatis associated with an increased risk of cardiovascular disease, as it elevates LDL cholesterol and lowers HDL cholesterol (known as “good”).
However, a literature review on palm oil and health found no solid evidence linking palm oil use with cardiovascular disease. In fact, one of the studies reviewed suggested that excessive consumption of other dietary sources of saturated fats like red meat and dairy, along with lack of physical activity and other lifestyle factors, plays a larger role in contributing to cardiovascular disease than consuming palm oil.
The 2020-2025 Dietary Guidelines for Americans recommends limiting saturated fat consumption to 10% of total daily calories.So, if you consume 2,000 calories daily, that would be 200 calories (or 22 grams) of saturated fat per day.
This means that palm oil can be safely consumed as part of a well-balanced diet. Just because palm oil contains saturated fat doesn’t mean it must be avoided entirely. “No food is the sum of a single ingredient,” says Msora-Kasago
Environmental Impact of Palm Oil Production
Palm oil frequently receives attention not just for its nutrition but also for its impacts on the environment. In Indonesia and Malaysia, where nearly 90% of commercially used palm oil is harvested, unsustainable palm oil production has destroyed forests, habitats and the wildlife within them. While these effects certainly negatively impact the planet, destroying these ecosystems also hurts the people who rely on them as sources of traditional foods, medicinal herbs and even potable water.
The Bottom Line
Palm oil has a variety of uses globally, both culinary and non-culinary. Despite its concerning saturated fat content, palm oil has a number of antioxidant and anti-inflammatory compounds that support human health, especially when enjoyed as part of a traditionalAfrican Heritage Diet.
Pay attention to where the oil you consume comes from and how it’s grown, and if possible, make an effort to use palm oils that have been sustainably sourced. Msora-Kasago reminds us that all palm oils are not equal and to select minimally processed, unrefined palm oil whenever possible. “Palm oil in a stew of leafy greens, lean protein, tomatoes and aromatics, such as kontomire stew, is not the same as a palm oil that is used in cookies, cakes and other foods.”
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Murphy, D. J., Goggin, K., & Paterson, R. R. M. (2021).Oil palm in the 2020s and beyond: challenges and solutions.CABI Agric Biosci.2(1), 1–22. doi:10.1186/s43170-021-00058-3Sulaiman, N. S., Sintang, M. D., Mantihal, S., Zaini, H. M., Munsu, E., Mamat, H., Kanagaratnam, S., Jahurul, M. H. A., & Pindi, W. (2022).Balancing functional and health benefits of food products formulated with palm oil as oil sources.Heliyon. 2022;8(10):e11041.8(10). doi:10.1016/j.heliyon.2022.e11041Morcillo F, Vaissayre V, Serret J, et al.Natural diversity in the carotene, tocochromanol and fatty acid composition of crude palm oil.Food Chem. 2021;365:130638. doi:10.1016/j.foodchem.2021.130638Zainal, Z., Khaza’ai, H., Kutty Radhakrishnan, A., & Chang, S. K. (2022).Therapeutic potential of palm oil vitamin E-derived tocotrienols in inflammation and chronic diseases: Evidence from preclinical and clinical studies.Food Res Int. 2022;156:111175. doi:10.1016/j.foodres.2022.111175U.S. Department of Agriculture. FoodData Central.Unrefined red palm oil.2020-2025 Dietary Guidelines for Americans.Limit Foods and Beverages Higher in Added Sugars, Saturated Fat, and Sodium, and Limit Alcoholic Beverages.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Murphy, D. J., Goggin, K., & Paterson, R. R. M. (2021).Oil palm in the 2020s and beyond: challenges and solutions.CABI Agric Biosci.2(1), 1–22. doi:10.1186/s43170-021-00058-3Sulaiman, N. S., Sintang, M. D., Mantihal, S., Zaini, H. M., Munsu, E., Mamat, H., Kanagaratnam, S., Jahurul, M. H. A., & Pindi, W. (2022).Balancing functional and health benefits of food products formulated with palm oil as oil sources.Heliyon. 2022;8(10):e11041.8(10). doi:10.1016/j.heliyon.2022.e11041Morcillo F, Vaissayre V, Serret J, et al.Natural diversity in the carotene, tocochromanol and fatty acid composition of crude palm oil.Food Chem. 2021;365:130638. doi:10.1016/j.foodchem.2021.130638Zainal, Z., Khaza’ai, H., Kutty Radhakrishnan, A., & Chang, S. K. (2022).Therapeutic potential of palm oil vitamin E-derived tocotrienols in inflammation and chronic diseases: Evidence from preclinical and clinical studies.Food Res Int. 2022;156:111175. doi:10.1016/j.foodres.2022.111175U.S. Department of Agriculture. FoodData Central.Unrefined red palm oil.2020-2025 Dietary Guidelines for Americans.Limit Foods and Beverages Higher in Added Sugars, Saturated Fat, and Sodium, and Limit Alcoholic Beverages.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Murphy, D. J., Goggin, K., & Paterson, R. R. M. (2021).Oil palm in the 2020s and beyond: challenges and solutions.CABI Agric Biosci.2(1), 1–22. doi:10.1186/s43170-021-00058-3Sulaiman, N. S., Sintang, M. D., Mantihal, S., Zaini, H. M., Munsu, E., Mamat, H., Kanagaratnam, S., Jahurul, M. H. A., & Pindi, W. (2022).Balancing functional and health benefits of food products formulated with palm oil as oil sources.Heliyon. 2022;8(10):e11041.8(10). doi:10.1016/j.heliyon.2022.e11041Morcillo F, Vaissayre V, Serret J, et al.Natural diversity in the carotene, tocochromanol and fatty acid composition of crude palm oil.Food Chem. 2021;365:130638. doi:10.1016/j.foodchem.2021.130638Zainal, Z., Khaza’ai, H., Kutty Radhakrishnan, A., & Chang, S. K. (2022).Therapeutic potential of palm oil vitamin E-derived tocotrienols in inflammation and chronic diseases: Evidence from preclinical and clinical studies.Food Res Int. 2022;156:111175. doi:10.1016/j.foodres.2022.111175U.S. Department of Agriculture. FoodData Central.Unrefined red palm oil.2020-2025 Dietary Guidelines for Americans.Limit Foods and Beverages Higher in Added Sugars, Saturated Fat, and Sodium, and Limit Alcoholic Beverages.
Murphy, D. J., Goggin, K., & Paterson, R. R. M. (2021).Oil palm in the 2020s and beyond: challenges and solutions.CABI Agric Biosci.2(1), 1–22. doi:10.1186/s43170-021-00058-3
Sulaiman, N. S., Sintang, M. D., Mantihal, S., Zaini, H. M., Munsu, E., Mamat, H., Kanagaratnam, S., Jahurul, M. H. A., & Pindi, W. (2022).Balancing functional and health benefits of food products formulated with palm oil as oil sources.Heliyon. 2022;8(10):e11041.8(10). doi:10.1016/j.heliyon.2022.e11041
Morcillo F, Vaissayre V, Serret J, et al.Natural diversity in the carotene, tocochromanol and fatty acid composition of crude palm oil.Food Chem. 2021;365:130638. doi:10.1016/j.foodchem.2021.130638
Zainal, Z., Khaza’ai, H., Kutty Radhakrishnan, A., & Chang, S. K. (2022).Therapeutic potential of palm oil vitamin E-derived tocotrienols in inflammation and chronic diseases: Evidence from preclinical and clinical studies.Food Res Int. 2022;156:111175. doi:10.1016/j.foodres.2022.111175
U.S. Department of Agriculture. FoodData Central.Unrefined red palm oil.
2020-2025 Dietary Guidelines for Americans.Limit Foods and Beverages Higher in Added Sugars, Saturated Fat, and Sodium, and Limit Alcoholic Beverages.
