Palm oil is extracted from the fruit of Elaeis guineensis and is the most widely produced vegetable oil globally. It is approximately 50% saturated fat (predominantly palmitic acid), which raises LDL cholesterol, alongside monounsaturated oleic acid and some polyunsaturated fat. Red (unrefined) palm oil is rich in carotenoids and vitamin E tocotrienols; refined palm oil loses these. Palm oil production is a major driver of tropical deforestation and biodiversity loss.
Palm oil is ubiquitous in processed foods and commercial cooking; check labels if avoiding it for dietary or environmental reasons. Red palm oil (used in West African cooking) provides nutritional value from carotenoids that refined palm does not.
Where Oil, palm Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Vitamin E (alpha-TE) | 25.6 mg | 200% | |
| Vitamin K | 7.90 µg | 7% | |
| Iron | 0.400 mg | 3% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RAE) | 0.000 µg | 0% | |
| Monounsaturated fat | 37.1 g | — | |
| Polyunsaturated fat (PUFA) | 10.4 g | — | |
| Fructose | 0.000 g | — | |
| Sucrose | 0.000 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-6 (Linoleic acid) | 10.1 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.300 g | — | |
| Omega-3 (DHA) — Docosahexaenoic acid | 0.000 g | — | |
| Omega-3 (EPA) — Eicosapentaenoic acid | 0.000 g | — | |
| Omega-3 (SDA) | 0.000 g | — | |
| Omega-3 (DPA n-3) — Docosapentaenoic acid (n-3) | 0.000 g | — | |
| Omega-6 (AA) — Arachidonic acid | 0.000 g | — | |
| Omega-6 (GLA) | 0.000 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.