By: Chang Rui Jia
Vegetable oils are staples in global diets and widely used in products ranging from baked goods and snacks to cosmetics and household items. In 2024/2025, palm oil accounted for roughly one-third of global vegetable oil consumption, making it the single largest edible oil by volume, ahead of soybean, rapeseed (canola), and sunflower oils.[1]
Palm oil is a significant contributor to global supply, yet common misconceptions exist about its qualities compared to other oils. This article clarifies those differences, highlighting palm oil’s unique nutritional profile, stability, and versatile applications.
Whether you’re a food manufacturer, cosmetic formulator, or consumer, this guide helps you make informed, effective oil choices.
What you’ll learn:
- What Is Palm Oil?
- What Is Palm Kernel Oil (PKO)?
- What Is Soybean Oil?
- What Is Rapeseed Oil?
- What Is Sunflower Oil?
- What Are the Key Differences Across Oils?
- Why Manufacturers Often Choose Palm Oil?
- How to Choose the Right Oil?
- Frequently Asked Questions (FAQ)
What Is Palm Oil?
Palm oil comes from the flesh of the oil palm fruit. It has a balanced mix of saturated and unsaturated fats, making it semi-solid at room temperature.
Because palm oil naturally resists heat and oxidation, it does not require heavy hydrogenation. It can also be fractionated into liquid olein and solid stearin, giving manufacturers flexibility for frying oils, bakery fats, spreads, soaps, cosmetics, and more.
The oil palm is extremely productive, yielding more oil per hectare than most other oil crops.[2] This high productivity supports a consistent supply and improves cost efficiency for both manufacturers and end-users.
What Is Palm Kernel Oil (PKO)?
Palm kernel oil (PKO) comes from the seed of the oil palm fruit, rather than the flesh. This gives palm kernel oil a fatty acid profile that is closer to coconut oil than to regular palm oil.
Palm kernel oil contains roughly 80-82% saturated fats, with lauric and myristic acids as major contributors.[3] Because of this high saturation, PKO is naturally solid and stable at room temperature.
Manufacturers choose palm kernel oil for its hardness and stability in products that require a solid fat, such as soaps, detergents, confectionery coatings, and specialty fats. Unlike palm oil, which is valued for its versatility and heat stability in cooking, PKO is specifically selected for its firm texture, foaming action, and structural qualities in industrial and confectionery applications.
What Is Soybean Oil?
Soybean oil comes from soybean seeds. It contains a high proportion of polyunsaturated fats, including about 50-58% linoleic acid (omega-6) and 6-10% alpha-linoleic acid (omega-3).[4]
This fatty acid profile makes soybean oil heart-friendly, but more prone to oxidation and less stable at high temperatures. Soybean oil’s neutral taste and light texture make it suitable for use in cooking oil, margarine, salad dressings, and many processed foods.
For deep frying or long shelf life, soybean oil may require partial hydrogenation or added stabilizers due to its high polyunsaturated fat content. While soybean oil works well for mild cooking and everyday food preparation, it is less suited for high-heat applications or products needing a solid fat structure.
What Is Rapeseed Oil?
Rapeseed oil, also known as canola oil, is extracted from rapeseed. It is valued for its low saturated fat content – about 7% – and high monounsaturated fat, with oleic acid making up 57-65% of its fatty acids.[5] This oil stays liquid at room temperature and has a mild flavour, making it popular for cooking, salad dressings, and margarine.
Canola oil is considered heart-friendly due to its healthy fat composition. However, because it is liquid and less heat-stable than oils such as palm oil, it is not usually selected for deep frying or products needing a semi-solid fat structure. Rapeseed oil performs best in cold-use or low-to-medium-heat settings, such as dressings or gentle sautéing.
What Is Sunflower Oil?
Sunflower oil is extracted from sunflower seeds. It is known for its light taste and high polyunsaturated fat content, primarily linoleic acid, which makes up about 55-70% of its fatty acids.[6]
This composition gives sunflower oil a clean, neutral flavor, making it ideal for salad dressings, cold-pressed oils, and light cooking. However, sunflower oil is less stable to oxidation and more prone to breakdown at high heat due to its high polyunsaturated fat content.
Because of this lower heat stability, sunflower oil is best suited for flavor-neutral, cold-use applications and is not recommended for frying or products requiring structural or semi-solid fats.
What Are the Key Differences Across Oils?
Why Manufacturers Often Choose Palm Oil?
Manufacturers often choose palm oil because it provides excellent heat stability, oxidative resistance, and consistent performance across many product types. Its natural semi-solid structure creates desirable texture without the need for hydrogenation. Additionally, its fractionation capability allows it to adapt to both liquid and solid fat applications.
Palm oil is a continuous tropical crop that ensures a stable supply and competitive pricing, making it ideal for large-scale manufacturing and food production. While some oils are favored for heart-health benefits, flavor neutrality, or cold-use applications, palm oil stands out by offering a balanced combination of stability, versatility, and cost-effectiveness. These qualities make palm oil a popular choice for frying, baking, spreads, and various non-food industries where consistent performance is essential.
How to Choose the Right Oil?
- Palm oil is ideal when you need a stable, heat-resistant fat or frying or structured products.
- Palm kernel oil is preferred for applications requiring hardness or foaming.
- Rapeseed oil is a good choice for heart-friendly liquid oils.
- Sunflower oil offers a light, neutral flavor suited to cold-use or dressings.
- Soybean oil provides a neutral, familiar profile for general cooking uses.
Frequently Asked Questions (FAQ)
What distinguishes palm oil from palm kernel oil?
Palm oil comes from the fruit flesh and is semi-solid with balanced fats, while palm kernel oil is from the seed, higher in saturated fats, and solid at room temperature.
How does palm oil compare nutritionally to other oils like soybean, rapeseed, or sunflower?
Palm oil has a moderate level of saturated fat and is heat-stable. Soybean and sunflower oils are higher in polyunsaturated fats but less stable at high heat. Rapeseed oil is low in saturated fat and rich in monounsaturated fat, making it heart-friendly.
Why is palm oil widely used in cooking and manufacturing?
Its heat stability, long shelf life, neutral flavour, and high yield per hectare make palm oil cost-effective and versatile for frying, baking, and non-food products.
What makes palm oil suitable for high-heat cooking?
Palm oil’s high smoke point (~230°C) allows it to withstand frying and sautéing without breaking down easily.
Is palm oil healthy to cook with?
Palm oil contains both saturated and unsaturated fats and antioxidants like Vitamin E. It should be used in moderation alongside other oils for a balanced diet.
How does palm oil cost compare with other oils?
Palm oil is generally more affordable due to higher oil yield and continuous tropical harvests.
Are there environmental concerns with palm oil production?
Palm oil is very land-efficient compared to other oil crops, but sustainable sourcing is crucial to minimize deforestation and biodiversity loss.
References:
[1] https://www.statista.com/statistics/263937/vegetable-oils-global-consumption/
[2] https://www.statista.com/statistics/1263201/vegetable-oil-yields-per-hectare-worldwide-by-type-globally/
[3] https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/palm-kernel-oil
[4] https://pubchem.ncbi.nlm.nih.gov/compound/Soybean-Oil
