Palm Oil
Last reviewed October 18, 2026 · Evidence strength: Moderate · How we grade evidence
In plain words: Palm oil is high in saturated fat and raises "bad" LDL cholesterol more than olive or canola oil. Refining it at high heat also creates contaminants that worried European scientists most for babies on formula, so Europe set strict limits and levels have dropped. Occasional palm oil is fine; it's the everyday amounts in processed foods that add up.
Also listed on labels as: Palm oil, Palm kernel oil, Palm olein, Palm fruit oil, Fractionated palm kernel oil
What is it, and why is it in food?
Palm oil comes from the fruit of oil palms; palm kernel oil comes from the seed. Both are semi-solid at room temperature, which makes them handy for replacing trans fats. They're in cookies, snack cakes, candy, frosting, peanut butter, crackers and many infant formulas.
What does the science say?
| The popular claim | "Palm oil should be avoided; refined palm oil carries harmful contaminants." (A Dr. Eric Berg page appeared to advise against palm-based MCT oil, but we couldn't load it to verify the wording.) |
| Our verdict on that claim | Partly supported |
| Evidence strength | Moderate: meta-analyses for cholesterol; animal data and EU risk assessments for contaminants. |
| Kinds of studies | Meta-analyses, EU risk assessments, reviews |
- Cholesterol: A 2020 meta-analysis found palm oil raised LDL compared with oils low in saturated fat (by 0.20 mmol/L vs monounsaturated oils like olive, and 0.44 vs polyunsaturated oils).1 A meta-analysis of palm olein (the liquid fraction) found no difference from other oils.2
- Contaminants: High-heat refining, especially of palm oil, forms glycidyl esters and 3-MCPD esters.3 EFSA (2016) called glycidol a genotoxic carcinogen and said exposure for babies fed only formula was "a health concern."4 In 2018 it found 3-MCPD intake slightly exceeds its safe limit in some high-eating young age groups.5
What do regulators say?
- EU has since set maximum levels for these contaminants in oils and infant formula, and industry cut levels substantially.
- US: no federal limits; FDA monitors.
Who should be careful?
- Babies on formula: this was Europe's main concern. Formula sold in the US must meet FDA rules; ask your pediatrician if you have questions, and never switch to homemade formula.
- People managing LDL cholesterol.
How common is it in US foods?
In our check of USDA's Branded Foods database, 53,555 of 438,129 US packaged foods with an ingredient list name palm or palm kernel oil (about 12.2%, or roughly 1 in 8).6 It shows up most often in: cookies & biscuits (7,398); cakes, cupcakes, snack cakes (6,504); candy (5,298); popcorn, peanuts, seeds & related snacks (3,340); snack, energy & granola bars (3,165). These are label records companies sent to USDA, mostly in 2021 to 2023, so some products have changed since. Counts come from a text match of ingredient lists and are approximate.
Swaps and tips for families
- Natural peanut butter (just peanuts and salt) skips added palm oil.
- Fewer packaged cookies, snack cakes and frosted treats cuts most palm oil.
- For cooking, use liquid oils like olive or canola.
Beyond the plate: related non-food exposures
Palm oil production is tied to deforestation and habitat loss, an environmental and ethical issue rather than a health one. Palm-derived ingredients are everywhere in soaps and cosmetics.
Frequently asked questions
Is palm oil worse than other oils?
For cholesterol, yes compared with olive, canola or soybean oil: it raises LDL more. It's still better than the trans fats it replaced.
Is palm oil in baby formula safe?
Europe's main concern was refining contaminants for formula-fed babies, and limits have brought levels down. Talk to your pediatrician before changing formula.
Is palm oil the same as palm kernel oil?
No. Palm oil comes from the fruit; palm kernel oil from the seed and is even higher in saturated fat.
Related guides
Sources
Every source below was checked against PubMed, the publisher or the official page by our research team in October 2026.
- The effects of palm oil on serum lipid profiles: A systematic review and meta-analysis. Asia Pacific journal of clinical nutrition, 2020. PubMed 32990612 · doi:10.6133/apjcn.202009_29(3).0011
- Intake of Palm Olein and Lipid Status in Healthy Adults: A Meta-Analysis. Advances in nutrition (Bethesda, Md.), 2019. PubMed 31095284 · doi:10.1093/advances/nmy122
- Chloropropanols and Their Esters in Food: An Updated Review. Foods (Basel, Switzerland), 2024. PubMed 39335805 · doi:10.3390/foods13182876
- Risks for human health related to the presence of 3‐ and 2‐monochloropropanediol (MCPD), and their fatty acid esters, and glycidyl fatty acid esters in food. EFSA Journal, 2016. doi:10.2903/j.efsa.2016.4426
- Update of the risk assessment on 3‐monochloropropane diol and its fatty acid esters. EFSA Journal, 2018. doi:10.2903/j.efsa.2018.5083
- FoodData Central, Branded Foods dataset (release 2026-04-30). U.S. Department of Agriculture, Agricultural Research Service, 2026. Link
This guide is for general education. It is not medical advice and does not replace advice from your doctor, pediatrician, allergist or registered dietitian. If you think you or your child reacted to a food, talk to a health professional. Research changes; we review these pages when new evidence or rules come out. Last reviewed October 18, 2026. Spotted an error? Email [email protected].