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Palm oil Calories and nutrition facts · Oils

120 kcal per tbsp (13.6 g)
Carbs
0 g
Fibre
0 g
Sugars
0 g
Protein
0 g
Fat
13.6 g
884 kcal per 100 g
Carbs
0 g
Fibre
0 g
Sugars
0 g
Protein
0 g
Fat
100 g

Where the calories come from

Protein 0% Carbs 0% Fat 100%

Palm oil has 120 kcal per tbsp (13.6 g), with 0 g carbs, 0 g fibre, 0 g protein and 13.6 g fat. 100 g has 884 kcal.

How much is too much

About 45.3 g of palm oil a day uses up the daily limit for saturated fatty acids, 22.2 g for a healthy adult. That's 3.3 × tbsp (13.6 g).

Diet tags

Egg free Gluten free Lacto-ovo vegetarian Lactose free Lacto vegetarian Low salt Milk free Low gluten No added salt Soy free Unsweetened Vegan

Last updated June 30, 2026 · Where the data comes from

Get to know palm oil in Nutriely

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How it compares with other oils

Per 100 g, against the 23 oils in our catalog.

  • Calories 884 kcal · typical 884 kcal
  • Fat 100 g · typical 100 g
  • Vitamin E 6.1 mg · typical 17.3 mg
  • Saturated fat 48.9 g · typical 12.6 g

    More saturated fat than 83% of oils.

The bar shows this food; the line marks the typical (median) value of the category.

Learn about palm oil

What are the health benefits of palm oil?

Palm oil contains a balance of healthy fats, including monounsaturated and polyunsaturated fats, as well as vitamin E tocotrienols. These nutrients help support cardiovascular health, reduce inflammation, and provide antioxidant protection for cells.

What are the health risks of palm oil?

Palm oil is high in saturated fats, which can increase levels of LDL cholesterol in the body. High consumption of palm oil has been linked to an increased risk of heart disease and stroke. Additionally, the process of producing palm oil can contribute to deforestation and habitat loss for wildlife.

How much palm oil to eat per day?

It is recommended to limit the consumption of palm oil due to its high saturated fat content. The American Heart Association suggests that most of the fats we consume should be unsaturated, and that saturated fats should make up less than 6% of our total daily calories. Therefore, it is best to consume palm oil in moderation, and to opt for healthier oils such as olive, canola, or sunflower oil for cooking and meal preparation.

Nutrients in palm oil

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros
Vitamins
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Similar oils

Closest in calories first.

Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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