Nutrition facts · Oils and fats
Calories in Palm oil
Palm oil has 884 calories per 100 g, and 1 tbsp (13.6 g) has 120 calories. All of its calories come from fat, with 100 g of fat per 100 g and no protein or carbs.
Calories come from: Carbs 0% · Fat 100% · Protein 0%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 884 kcal | 0 g | 0 g | 100 g |
| 1 tbsp | 13.6 g | 120 kcal | 0 g | 0 g | 13.6 g |
| 1 tsp | 4.5 g | 40 kcal | 0 g | 0 g | 4.5 g |
| 1 cup | 216 g | 1,909 kcal | 0 g | 0 g | 216 g |
Full nutrition (Per 100 g)
| Calories | 884 kcal |
|---|---|
| Protein | 0 g |
| Carbohydrates | 0 g |
| of which sugars | 0 g |
| Fiber | 0 g |
| Fat | 100 g |
| of which saturated | 49.3 g |
| Sodium | 0 mg |
What changes the calories
- Because palm oil is pure fat, the amount you pour matters far more than anything else, and free-poured oil is often more than a measured tablespoon.
- When food is fried in palm oil, it absorbs some of the oil, so fried foods gain calories even though much of the oil stays in the pan.
- Palm oil is often a hidden ingredient in packaged snacks, spreads, baked goods and margarines, so its calories show up in those foods rather than as a separate item.
- Draining or blotting fried food removes some surface oil, which lowers the calories you actually eat.
Tips for logging it accurately
- Measure palm oil with a spoon or weigh it on a kitchen scale before it goes into the pan, rather than estimating by eye.
- If you cook a dish for several people, log the total oil used and divide it by the number of portions to get your share.
- In BerryFit, log the oil as its own item alongside your photo-scanned meal, since cooking oil can be hard to see in a photo.
Log Palm oil in seconds
Snap a photo of your meal or search for Palm oil in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a tablespoon of palm oil?
One tablespoon (13.6 g) of palm oil has 120 calories, all from its 13.6 g of fat.
How many calories are in a teaspoon of palm oil?
One teaspoon (4.5 g) of palm oil has 40 calories and 4.5 g of fat.
Does palm oil have more calories than olive oil?
No, they are the same: palm oil and olive oil both have 884 calories per 100 g. Avocado, sesame, mustard and vegetable oil are also 884 calories per 100 g, while coconut oil is listed at 892.
Does palm oil contain any carbs or protein?
No. Palm oil has 0 g of carbs, 0 g of protein, 0 g of sugar and 0 g of fiber; it is 100 g of fat per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Oil, palm, FDC ID 171015); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
