Olive Oil vs Palm Oil: Calories & Nutrition Showdown



Olive oil - calories, kcal, weight, nutrition
Olive oil - calories, kcal, weight, nutrition

Olive oil vs Palm oil
Nutrition Facts

Olive Oil
Serving size:
  change
tablespoon (11g)teaspoon (6g)glass (215g)small glass (38g)cup (213g)half cup (106.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Palm Oil
Serving size:
  change
tablespoon (11g)teaspoon (6g)glass (215g)small glass (38g)cup (218g)half cup (109g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Olive Oil vs Palm Oil 100g Compare


per 100gOlive oilPalm oil
Calories884 884
Fat100 g100 g
Iron0.56 mg0.01 mg
Phosphorus60.2 mg8 mg
Zink60.2 mg8 mg
Vitaminium E14.35 mg15.94 mg
Vitaminium K0.06 µg0.008 µg

Exploring the Rich World of Olive Oil and Palm Oil

When it comes to cooking oils, olive oil and palm oil stand out for their distinctive flavors, uses, and nutritional benefits. Both oils have a unique history and a significant impact on cuisines around the globe. Olive oil, cherished for its role in the Mediterranean diet, is praised for its health benefits and versatile use in cooking and cosmetics. On the other hand, palm oil, primarily produced in Malaysia and Indonesia, is a staple in many African, Asian, and South American cuisines, known for its rich flavor and creamy texture.

A Closer Look at Olive Oil

Olive oil, extracted from the fruit of the olive tree, has been a symbol of culture and health for thousands of years, especially in the Mediterranean region. It's not just a cooking ingredient but a cultural icon, representing peace and prosperity. Olive oil is celebrated for its myriad of health benefits, including its high content of monounsaturated fats and antioxidants. These elements are believed to contribute to heart health, reduce inflammation, and even lower the risk of certain chronic diseases.

Discovering Palm Oil

Palm oil comes from the fruit of the oil palm tree and is the most widely consumed vegetable oil on the planet. It’s a primary ingredient in many processed foods, cosmetics, and even biofuels. Despite its widespread use, palm oil production has been linked to environmental concerns, including deforestation and loss of wildlife habitats. However, sustainable practices are being implemented to address these issues.

Comparing Nutritional Content

Both olive oil and palm oil pack a caloric punch, with each providing 884 calories per 100 grams, entirely from fat, as they contain no carbohydrates, fiber, or protein. However, the type of fat they contain differs significantly. Olive oil is renowned for its heart-healthy monounsaturated fats, while palm oil contains a higher amount of saturated fats, which have been linked to increased levels of LDL cholesterol when consumed in excess.

On the micronutrient front, olive oil contains more iron and vitamin E than palm oil, making it a better choice for those looking to boost their intake of these nutrients. Olive oil also provides a small amount of calcium, phosphorus, potassium, sodium, and zinc, though these amounts are minimal. Palm oil, while slightly higher in vitamin E, lacks the broader nutrient profile found in olive oil.

Environmental and Ethical Considerations

Choosing between olive oil and palm oil isn't just a matter of nutrition but also of environmental and ethical considerations. The production of palm oil has been criticized for its impact on the environment, including deforestation and harm to biodiversity. In contrast, olive oil production is generally considered more sustainable, though it is not without its environmental footprint, especially in terms of water usage and land use.

Final Thoughts

Both olive oil and palm oil have their place in the kitchen, offering distinct flavors and culinary properties that can enhance a variety of dishes. From a health perspective, olive oil has the edge, particularly because of its beneficial fats and antioxidants. However, when choosing between the two, it’s also important to consider the environmental and ethical implications of their production. Opting for sustainably produced oils can help mitigate some of these concerns, allowing you to enjoy these versatile oils while also caring for the planet.

Olive oil 100g

884kcal

Calories source

  • 0% CARBS.
  • 0% PROTEIN
  • 100% FAT

Palm oil 100g

884kcal

Calories source

  • 0% CARBS
  • 0% PROTEIN
  • 100% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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