The 5 Greatest Palm Oil Substitutes

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When it comes to cooking, nothing beats a decent oil for adding flavor and preparing your meal for the oven.

Coconut oil is one of the most extensively used cooking oils in tropical locations across the globe.

Sadly, when it comes to replacing standard oil with an alternative, chefs do not have many alternatives.

Palm oil is generally recognized as a replacement for cooking in tropical locations, so why explore Palm Oil substitutes? There are several hazards and health issues involved with utilizing this sort of oil in our cuisine.

Let’s have a look at Palm Oil and its alternatives so you can be certain that you have all of your choices when it comes to making tasty meals at home.

What exactly is palm oil?

People have grown more sensitive of the food they consume and the things they purchase in recent years.

We are growing more concerned about what we put into our bodies and how it impacts us.

Demand for healthier oils has expanded dramatically, driving up demand for palm oil.

Palm oil is derived from the fruit of oil palm trees native to Malaysia and Indonesia.

Because of its qualities, it is ideal for a variety of operations, including mass food manufacturing, oil-based soaps, and margarine.

Palm oil is an edible vegetable oil derived from palm fruit that has a wide range of uses.

It may be found in anything from chocolate bars to shampoo and dish soap.

Yet, there is some criticism of palm oil.

Since it may be manufactured in ecologically hazardous ways, some individuals may avoid purchasing items containing it.

Increased deforestation in Southeast Asia has been related to palm oil.

The removal of rainforest ecosystems in Malaysia, Indonesia, and other South-East Asian nations is causing a significant decline in the orangutan population owing to habitat loss and poaching.

Deforestation is also destroying the habitats of many other species, possibly leading to mass extinction.

As a result, there is a rising movement calling for palm oil to be replaced with more sustainable alternatives such as sunflower or rapeseed oil.

The 5 Greatest Palm Oil Substitutes

There are various alternatives to palm oil if you are worried about its environmental impact.

Five of the most popular are listed here.

1 tablespoon rapeseed oil

Rapeseed oil is another good substitute for palm oil.

It has a high smoke point, which means it won’t burn quickly, making it appropriate for high-heat culinary techniques like frying and roasting.

This tasty vegetable oil includes monounsaturated fats, which are beneficial to your health and lower your risk of heart disease.

Rapeseed oil is not only an excellent alternative for palm oil in cooking, but it may also be used in baking.

Also, it is great with salads and mayonnaise.

Rapeseed oil includes chemicals that may help prevent against some forms of cancer when compared to sunflower oil.

Since that rapeseed oil can be used in practically every part of cooking and baking, it’s easy to see why so many people prefer it over palm oil.

2 tablespoons Sunflower Oil

Sunflower oil is another common palm oil substitute that many people ignore.

This oil contains a lot of vitamin E.

It also includes a lot of monounsaturated fatty acids, which are beneficial fats that can lower your risk of heart disease.

It may be used in baking and salads much like rapeseed oil.

Sunflower oil is another good option for frying dishes at high temperatures since it does not burn as rapidly.

Sunflower oil has a neutral flavor, making it simple to use into a variety of foods without significantly altering the flavor.

It is worth mentioning that sunflower oil may not be suited for frying fish due to its low smoke point.

If your recipe contains fish or seafood, you should use a different kind of oil.

3 Veggie Margarine

Vegetable margarine is another popular palm oil alternative since it is inexpensive and easily accessible in most grocery shops globally.

This buttery spread is often produced from a combination of oils such as rapeseed, soybean, sunflower, or canola.

Moreover, it is high in omega-3 fatty acids, making it beneficial to your heart.

Keep a few things in mind if you wish to swap veggie margarine for palm oil.

To begin with, it has a lower melting point than butter, which implies that certain recipes may not work correctly.

You should also bear in mind that it has a considerably stronger taste, so minimize the quantity of vegetable margarine asked for in your recipe.

4 tbsp. coconut oil

Another common replacement for palm oil is coconut oil.

This high-saturated fat has been demonstrated to raise good cholesterol and lower the risk of heart disease.

Moreover, it is particularly stable at high temperatures, making it ideal for all types of culinary procedures such as frying or baking.

Several individuals choose to bake using coconut oil rather than palm oil.

It also has a lovely buttery taste that is great for baking cookies, muffins, and fast bread.

Many people like using coconut oil in their coffee because it provides a pleasant flavor to hot beverages.

Coconut oil is highly handy since it is available in huge quantities at most supermarket shops.

This implies that you will never run out of it, as you would with other cooking oils.

Keep in mind that this sort of oil is more expensive than regular cooking oil, so make sure you just purchase what you need.

5 tbsp. canola oil

Canola oil is the last replacement we’ll go through.

This oil is an excellent option for palm oil since it has very little saturated fat, lowering your risk of heart disease.

Moreover, it is abundant in omega-3 and omega-6 fatty acids, which are the beneficial fats that help keep your heart healthy.

Despite its moderate taste, canola oil is an acceptable alternative for palm oil when cooking at medium-high heat.

It also has a neutral flavor, so it won’t make your food taste different.

In many aspects, canola oil and palm oil are practically comparable when it comes to cooking dishes.

Moreover, canola oil is quite inexpensive when compared to other cooking oils, making it an excellent replacement for palm oil.

Most grocery shops sell it in enormous bottles, and you only need a tiny quantity in your meal.

Therefore be sure you get the appropriate size.


Palm oil is not as nutritious as other cooking oils due to high quantities of saturated fat and variable cooking temperatures.

Thankfully, there are plenty decent palm oil replacements available.

If you prefer something with a softer taste, sunflower oil is a fantastic option.

For people who dislike the flavor of butter but wish to emulate its cooking characteristics, vegetable margarine works nicely.

Coconut oil is an excellent substitution for buttery flavors in recipes, and it has a high smoke point.

Canola oil is an excellent choice if you don’t mind paying a little higher price, since it is one of the least expensive kinds of cooking oils available at your local grocery store.

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