Palm oil vs. Palm kernel oil — Health Impact and Nutrition Comparison

Classification

Palm kernel oil and palm oil are two distinct types of oils derived from the oil palm tree (Elaeis guineensis) (1). 

Palm oil is extracted from the fleshy pulp of the palm fruit, giving it a reddish hue due to its high beta-carotene content, while palm kernel oil is obtained from the seed or kernel of the fruit and is pale yellow. 

Production Methods

The production methods for palm oil and palm kernel oil differ due to their sources within the oil palm fruit (2) (3).

Palm Oil: The extraction process begins with the sterilization of harvested fruit bunches to prevent enzymatic breakdown. The fruit is then stripped from the bunches, softened through steaming or boiling, and mechanically pressed to release the oil from the mesocarp. The crude palm oil (CPO) undergoes clarification to remove impurities and may be further refined for edible or industrial use.

Palm Kernel Oil: After separating the kernel from the fruit's flesh, the kernels are dried and cracked to remove the shell. The kernel is then subjected to mechanical pressing or solvent extraction to produce crude palm kernel oil (CPKO). This oil also undergoes refining, bleaching, and deodorizing depending on its intended application.

Taste and Appearance

Palm oil has a reddish-orange hue due to its high beta-carotene content. It has a mild, earthy flavor with a slightly nutty undertone, making it suitable for various culinary applications. 

In contrast, palm kernel oil is pale yellow or white when solidified. Its taste is more neutral but slightly creamier, with a subtle hint of nuttiness resembling coconut oil. 

Smoke Point and Usage

Palm oil and palm kernel oil differ in their smoke points and usage. Palm oil has a smoke point of about 223°C (443°F), making it suitable for frying, baking, and other high-heat cooking applications (4). It is commonly used in processed foods and as a base in margarines and shortenings. In contrast, palm kernel oil has a slightly lower smoke point of around 220°C (428°F) but is less commonly used in cooking due to its higher saturated fat content. Instead, it finds widespread use in the production of cosmetics, soap, and industrial products because of its creamy texture and stability. 

Macronutrients and Calories

Just like most vegetable oils, palm oil and palm kernel oil contain approximately 100% of fats. There are some differences in fat type, vitamin, and phytochemical contents. 

Fat Type Comparison

Polyunsaturated Fats

Palm oil is also higher in polyunsaturated fatty acids (PUFA) than palm kernel oil. It contains nearly 6 times more PUFA, providing 9.3g of them per 100g, compared to 1.6g in 100g of palm kernel oil.

Both of these vegetable oils mostly contain omega-6 linoleic acids with negligible amounts of omega-3 fatty acids. The omega-6 / omega-3 ratio equals 17,5:1 in palm kernel oil and 33,6:1 in palm oil (5). The WHO recommends this ratio to be 20:1 in vegetable oils (6). Thus, in this case, palm kernel oil is preferable with a lower omega-6 / omega-3 ratio and is linked to a lower risk of chronic diseases and inflammation. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Palm oil

3

Saturated Fat: Sat. Fat 49.3 g

Monounsaturated Fat: Mono. Fat 37 g

Polyunsaturated fat: Poly. Fat 9.3 g

Palm kernel oil

0

Saturated Fat: Sat. Fat 81.5 g

Monounsaturated Fat: Mono. Fat 11.4 g

Polyunsaturated fat: Poly. Fat 1.6 g

Contains less Sat. FatSaturated Fat	-39.5%
Contains more Mono. FatMonounsaturated Fat	+224.6%
Contains more Poly. FatPolyunsaturated fat	+481.3%

 

Vitamins

Palm oil and palm kernel oil are composed entirely of fats and contain only fat-soluble vitamins. They are notable sources of vitamin K and vitamin E.

Palm kernel oil is more than 3 times higher in vitamin K than palm oil. It provides 24,7µg of it, while palm oil contains only 8µg. 

On the other hand, palm oil contains more than 4 times more vitamin E. It has 15.94mg of it per 100g, while palm kernel oil has 3.81mg. 

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Palm oil

2

Palm kernel oil

1

Contains more Vitamin EVitamin E	+318.4%
Contains more CholineCholine	+50%

Contains more Vitamin KVitamin K

+208.8%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0IU

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

Phytochemicals

Palm oil is rich in carotenoids that indicate the reddish-to-orange color of this vegetable oil. It contains noticeable amounts of beta-carotene, neurosporin, and lycopene (7). Also, it contains some amounts of terpenoids and aromatic acids (8). On the other hand, palm oil is a rich source of plant sterols, especially beta-sitosterol, stigmasterol, and campesterol (9). 

Carbs and Proteins

Palm oil and palm kernel oil do not contain any amounts of carbohydrates and proteins. 

Glycemic index 

All vegetable oils, including palm oil and palm kernel oil, lack carbohydrates. Thus, they have a glycemic index of 0.

Cardiovascular Health

Palm oil and palm kernel oil, widely used in food products, cooking, and industry, have a complex relationship with heart health. Their effects largely depend on the type and processing of the oil. Unrefined red palm oil contains antioxidants like vitamin E and carotenoids, which may have protective cardiovascular benefits (10). However, palm kernel oil is high in saturated fats, which can elevate low-density lipoprotein (LDL) cholesterol, often referred to as "bad" cholesterol (11). This increase may contribute to a higher risk of atherosclerosis and heart disease if consumed in excess (12). 

Brain Health

Palm oil, rich in tocotrienols, a type of vitamin E, has been studied for its potential neuroprotective properties (13). Tocotrienols may help reduce oxidative stress and inflammation in the brain, potentially protecting against neurodegenerative diseases like Alzheimer's (14). 

However, palm kernel oil is high in saturated fats, which, when consumed excessively, may contribute to cardiovascular issues that indirectly affect brain health by impairing blood flow to the brain (15). Thus, its role in brain health is less favorable. 

Skin Health

Palm kernel oil is beneficial for skin health due to its rich composition of fatty acids, antioxidants, and vitamins. Its high lauric acid content provides excellent moisturizing properties, helping to hydrate dry and rough skin by restoring the skin's natural barrier. The oil’s antimicrobial properties can also support the management of acne and minor skin infections (16). Additionally, antioxidants, such as vitamin E, help combat free radicals, promote skin elasticity, and reduce the appearance of fine lines (17). However, its comedogenic nature may clog pores in some individuals with oily or sensitive skin, so it’s best suited for dry or normal skin types and should be used in moderation.