What is the Nutritional Value of Palm Oil per 100g and Is Palm Oil per 100g Healthy for You?

Palm oil is a type of vegetable oil that is derived from the fruit of oil palm trees. It is widely used in cooking and in the production of various consumer goods, such as soap, chocolate, and cosmetics. Despite its popularity, there is ongoing debate about the nutritional value and health effects of palm oil. In this article, we will explore the nutritional value of palm oil per 100g and whether or not it is healthy for you.

First, let’s take a look at the nutritional value of palm oil per 100g. According to the USDA, 100g of palm oil contains the following:

902 calories

100g of fat

51g of saturated fat

37g of monounsaturated fat

12g of polyunsaturated fat

0g of protein

0g of carbohydrates

It is important to note that palm oil is high in saturated fat, which can have negative effects on heart health if consumed in excess. The American Heart Association recommends limiting saturated fat intake to no more than 5-6% of total daily calories. For someone on a 2,000 calorie diet, this translates to 13-16g of saturated fat per day. With 51g of saturated fat per 100g of palm oil, it is clear that consuming large amounts of palm oil can easily exceed this recommendation.

Palm oil is also high in calories, with 902 calories per 100g. This is more than four times the amount of calories in an equivalent amount of olive oil. This high calorie content can contribute to weight gain and other health issues if consumed in excess.

On the other hand, palm oil is a rich source of Vitamin E and other antioxidants. It also contains carotenoids like beta-carotene and lycopene. These nutrients may have beneficial effects on heart health and may help to reduce the risk of certain types of cancer.

In addition to its nutritional value, there is also ongoing debate about the environmental impact of palm oil production. Large-scale palm oil production often involves the clearing of rainforests and other habitats, which can have negative effects on biodiversity and the global climate. Consumers and companies are increasingly looking for sustainable palm oil options that are produced in a more environmentally friendly way.

In conclusion, while palm oil per 100g contains a high amount of saturated fat, calories and other beneficial nutrients, it is important to consume it in moderation. It is also important to consider the environmental impact of the palm oil production when making purchasing decisions. Consultation with a nutritionist or dietitian is recommended to determine the appropriate intake of palm oil that aligns with a person’s dietary and health goals.