What is Pam cooking spray really made of?

November 28, 2025 •

4 min read

Pam's iconic "zero calorie" claim is based on a serving size of just a quarter-second spray, a duration most people exceed during regular use. So, what is Pam cooking spray really made of, beyond the clever marketing? The answer involves a blend of vegetable oils, plus a few key additives.

Quick Summary

Pam cooking spray contains a blend of oils like canola and palm, an emulsifier (soy lecithin), an anti-foaming agent (dimethyl silicone), and a propellant like butane or propane, with variations based on the specific product line.

Key Points

Base Oil Blend: Pam Original typically uses a mix of canola, palm, and coconut oils.
Functional Additives: Soy lecithin acts as a non-stick agent, while dimethyl silicone prevents foaming and spattering during cooking.
Propellants: The aerosol effect is created by flammable propellants like butane and propane, though most dissipate upon spraying.
Misleading Labeling: The "zero calorie" claim is based on a serving size of a tiny fraction of a second, which is much less than most people use.
Health & Safety: While FDA-approved as safe for consumption, ingredients are refined, and the flammability of propellants means the can should be kept away from high heat.
DIY Alternatives: Using traditional oil with a brush or opting for propellant-free pump sprays offers more control over ingredients.

The Core Ingredients of Pam Original

At its heart, Pam cooking spray is a refined oil delivery system. The primary liquid inside an aerosol can of original Pam is a blend of vegetable oils, with canola oil typically being the most prominent. In addition to canola oil, the blend also includes palm oil and coconut oil, contributing to the overall consistency and properties of the non-stick coating. While a bottle of cooking oil is simply oil, Pam's ingredients are more complex to achieve its sprayable, non-stick, and low-calorie properties.

The Function of Food Additives

The oils are only part of the story. Several other food-safe chemicals are added to ensure the product works as intended. These include:

Soy Lecithin: This is an emulsifier and release agent that helps prevent food from sticking to pans. As a natural ingredient derived from soybeans, it’s a key component in creating the non-stick barrier that Pam is known for. It ensures an even coat and easy food release.
Dimethyl Silicone: This anti-foaming agent is used to prevent the oil from bubbling or spattering excessively when it hits a hot pan. This helps ensure a smooth, even application and reduces mess during cooking. It's a silicon-based polymer considered generally safe for consumption.
Flavoring: For varieties like “Butter” or “Garlic,” additional natural or artificial flavors are included to mimic the taste of those ingredients.

The Truth About Propellants

One of the most questioned aspects of aerosol cooking sprays is the propellant—the pressurized gas that forces the liquid out of the can. In Pam, common propellants are butane and propane. When you press the nozzle, these pressurized gases expand, pushing the oils and additives out as a fine mist. While some express concern over ingesting these chemicals, the FDA classifies them as “Generally Recognized as Safe” (GRAS) for use in food products, and most of the propellant dissipates into the air immediately after spraying. However, due to their flammable nature, it is crucial to never spray near an open flame or store the can near a heat source.

Debunking the "Zero Calorie" Myth

One of the biggest selling points of Pam and other cooking sprays is the claim of zero calories and zero fat per serving. This is not because the spray contains no calories, but because of a labeling loophole. The official serving size is a fraction of a second, so small that the resulting amount of fat and calories is legally rounded down to zero. A longer, more typical spray of a few seconds will actually contain calories and fat, a fact that can catch many dieters off guard.

Pam vs. Traditional Oil vs. Propellant-Free Sprays

Choosing a cooking lubricant can depend on your priorities, from convenience to ingredient control. Here is a comparison of Pam, traditional liquid oil, and modern pump sprays.


Feature	Pam Aerosol Spray	Traditional Liquid Oil	Propellant-Free Pump Spray
Ingredients	Oil blend, lecithin, dimethyl silicone, propellant	Single oil type (e.g., olive oil, canola oil)	Single oil type, pressurized with air
Application	Fine, even mist from an aerosol can	Poured or brushed onto cookware	Fine, controlled mist from a pump
Ingredient Control	Low; pre-formulated blend with additives	High; you choose the specific oil	High; typically single-ingredient
Safety Concerns	Flammable propellant; potential for can explosion with extreme heat	Low; risk depends on smoke point of the oil	Low; generally safest option for application
Cost	More expensive per ounce than bottled oil	Inexpensive	Can be more expensive than bottled oil
Health Factors	Contains refined oils, additives, and hidden calories	Contains pure, often unrefined, fats and calories	Contains pure fats; no additives or propellants

Is Pam Cooking Spray Safe or Healthy?

For the average consumer, Pam is generally considered safe when used as directed. The FDA has approved its ingredients, and the amount of additives and propellants consumed is minimal under normal use. The primary health concerns are related to the refined oils used and the misleading calorie count. Many sprays use highly processed vegetable oils, which are calorie-dense but lack the nutrients found in whole-food fats like avocados or nuts. The issue is not necessarily the toxicity of the ingredients, but rather whether it’s the most nutritious option for your cooking. For those concerned about additives or wanting more natural options, alternatives are available.

Alternatives to Consider

For those seeking alternatives to traditional cooking spray, several excellent options exist:

Propellant-Free Pump Sprays: These reusable or pre-filled canisters contain only the oil and use air pressure to create a mist. Brands like Chosen Foods or La Tourangelle offer versions with avocado or olive oil.
Manual Oil and Brush: A simple pastry brush or paper towel and a bottle of your preferred oil (like olive, avocado, or coconut oil) gives you complete control over what you're using. This is a great way to avoid additives and use higher-quality oils.
Butter and Flour: For baking, the classic combination of butter or shortening and a light dusting of flour is a foolproof way to prevent sticking.
Parchment Paper or Silicone Baking Mats: These non-stick liners eliminate the need for any spray or oil, making them a great option for baking cookies, pastries, or even roasted vegetables.

Conclusion: Understanding the Contents of Your Spray

So, what is Pam cooking spray really made of? It's a carefully engineered product composed of a base oil blend, a non-stick agent, an anti-foaming agent, and a propellant. While generally safe for use, the ingredients are more complex than simply 'oil' and it’s important to understand the details beyond the 'zero-calorie' marketing. By understanding the function of each ingredient, consumers can make more informed decisions about whether Pam aligns with their cooking preferences and dietary goals. Ultimately, the choice depends on your personal priorities regarding convenience, health, and ingredients.

For more information on the FDA's safety classifications, see the article on GRAS substances provided by 11Alive.com, which cites Dr. Francisco Diez regarding propellants.

Frequently Asked Questions

The propellants (butane and propane) are highly flammable, which is why the can warns against using it near open flames. However, the FDA classifies them as "Generally Recognized as Safe" (GRAS), as most of the gas dissipates upon spraying. The primary danger comes from misuse or storing the can near a heat source, which could cause it to burst.

The healthiness of Pam is debatable and depends on how it's used. While it can reduce the amount of fat used compared to pouring oil, the oils are refined, and the "zero-calorie" claim is based on a misleadingly small serving size. Alternatives like whole foods (avocado, nuts) or propellant-free sprays may offer more nutritional value.

Pam and other cooking sprays can legally claim "zero calories" per serving because the serving size is so small (e.g., 1/4 second spray) that the calorie content is less than 0.5 grams, allowing it to be rounded down to zero for nutritional labeling purposes.

Soy lecithin is an emulsifier derived from soybeans that is used as a non-stick agent in Pam. It helps create a uniform coating on the pan surface, preventing food from adhering to the cookware.

Dimethyl silicone is a silicon-based polymer used as an anti-foaming agent to reduce splattering and foaming of the oil. It is considered a food-safe additive by the FDA and is generally inert.

Not all versions of Pam are vegan. While many use plant-based oils and lecithin, some specialty products may contain dairy-derived ingredients for flavor. It's best to check the label or use certified vegan variants like the Olive Oil or Avocado versions.

Yes, you can make your own cooking spray by filling a reusable pump spray bottle with your oil of choice, such as extra-virgin olive oil or avocado oil. This allows you to avoid the additives and propellants found in aerosol cans.