Which cooking oil is good for me?

Cooking oils differ mostly in their fats: how much is saturated, how much is omega-3 and omega-6, and how much vitamin E they bring. Pick a recipe that uses oil and see how each oil changes it, in the same amount.

Recipe: Alu posto between buns by Suri, with 27.2 g Mustard oil · Choose another

Per 100 g Per serving

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Nutrient	Alu posto between buns by SuriThe recipe as it isper 100 g	Alu posto between buns with olive oilMustard oil → Olive oilper 100 g	Alu posto between buns with coconut oilMustard oil → Coconut oilper 100 g	Alu posto between buns with sunflower oilMustard oil → Sunflower oilper 100 g	Alu posto between buns with canola oilMustard oil → Canola oilper 100 g
Nutrient score	87 Excellent	84 Excellent	58 Good	87 Excellent	86 Excellent
Calories	255 kcal	255 kcal	255 kcal	255 kcal	255 kcal
Total Fat	12.5 g	12.5 g	12.5 g	12.5 g	12.5 g
Trans Fat	0.099 g	0.099 g	0.099 g	0.099 g	0.12 g
Saturated Fat	2.78 g	2.91 g	7.06 g	2.7 g	2.52 g
Cholesterol	6.43 mg	6.43 mg	6.43 mg	6.43 mg	6.43 mg
Monounsaturated Fat	4.81 g	5.65 g	1.6 g	2.63 g	5.06 g
Omega-3 Fatty Acids	0.25 g	0.097 g	0.056 g	0.061 g	0.61 g
Polyunsaturated Fat	3.61 g	2.95 g	2.43 g	6.29 g	4.02 g
Omega-6 Fatty Acids	3.29 g	2.79 g	2.31 g	6.16 g	3.32 g
Vitamin E	1.78 mg	1.2 mg	0.34 mg	2.82 mg	1.39 mg
DHA (Docosahexaenoic Acid)	0 mg	0 mg	0 mg	0 mg	0 mg
EPA (Eicosapentaenoic Acid)	1.5 mg	1.5 mg	1.5 mg	1.5 mg	1.5 mg
ALA (Alpha-Linolenic Acid)	0.58 g	0.14 g	0.1 g	0.11 g	0.65 g
Arachidonic Acid	2.54 mg	2.54 mg	2.54 mg	2.54 mg	2.54 mg
Medium-Chain Triglycerides	0.25 g	0.25 g	3.88 g	0.25 g	0.25 g
Omega-9 Fatty Acids	2.77 g	5.68 g	1.63 g	3.01 g	4.97 g
Protein	5.41 g	5.41 g	5.41 g	5.41 g	5.41 g
Water	48.3 mL	48.3 mL	48.3 mL	48.3 mL	48.3 mL
Sodium	147 mg	147 mg	147 mg	147 mg	147 mg
Total Carbohydrates	31.5 g	31.5 g	31.5 g	31.5 g	31.5 g
Sugar	2.98 g	2.98 g	2.98 g	2.98 g	2.98 g
Added Sugar	1.6 g	1.6 g	1.6 g	1.6 g	1.6 g
Iron	2.41 mg	2.44 mg	2.41 mg	2.41 mg	2.41 mg
Calcium	134 mg	134 mg	134 mg	134 mg	134 mg
Fiber	4.12 g	4.12 g	4.12 g	4.12 g	4.12 g
Magnesium	52.3 mg	52.3 mg	52.3 mg	52.3 mg	52.3 mg
Potassium	483 mg	483 mg	483 mg	483 mg	483 mg
Vitamin B12	0.005 mcg	0.005 mcg	0.005 mcg	0.005 mcg	0.005 mcg
Vitamin D	0.036 mcg	0.036 mcg	0.036 mcg	0.036 mcg	0.036 mcg
Vitamin C	27.2 mg	27.2 mg	27.2 mg	27.2 mg	27.2 mg
Folate (B9)	43.9 mcg	43.9 mcg	43.9 mcg	43.9 mcg	43.9 mcg
Iodine	0.27 mcg	0.27 mcg	0.27 mcg	0.27 mcg	0.27 mcg
Niacin (B3)	1.99 mg	1.99 mg	1.99 mg	1.99 mg	1.99 mg
Phosphorus	139 mg	139 mg	139 mg	139 mg	139 mg
Soluble Fiber	0.73 g	0.73 g	0.73 g	0.73 g	0.73 g
Vitamin A	22.1 mcg RAE	22.1 mcg RAE	22.1 mcg RAE	22.1 mcg RAE	22.1 mcg RAE
Zinc	1.09 mg	1.1 mg	1.1 mg	1.1 mg	1.09 mg
Chloride	165 mg	165 mg	165 mg	165 mg	165 mg
Choline	16.5 mg	16.5 mg	16.5 mg	16.5 mg	16.5 mg
Insoluble Fiber	3.19 g	3.19 g	3.19 g	3.19 g	3.19 g
Selenium	7.78 mcg	7.78 mcg	7.78 mcg	7.78 mcg	7.78 mcg
Thiamin (B1)	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Vitamin B6	0.34 mg	0.34 mg	0.34 mg	0.34 mg	0.34 mg
Riboflavin (B2)	0.091 mg	0.091 mg	0.091 mg	0.091 mg	0.091 mg
Copper	0.25 mg	0.25 mg	0.25 mg	0.25 mg	0.25 mg
Pantothenic Acid (B5)	0.46 mg	0.46 mg	0.46 mg	0.46 mg	0.46 mg
Vitamin K	3 mcg	6.64 mcg	3.04 mcg	3.33 mcg	7.32 mcg
Biotin (B7)	0.95 mcg	0.95 mcg	0.95 mcg	0.95 mcg	0.95 mcg
Fluoride	0.023 mg	0.023 mg	0.023 mg	0.023 mg	0.023 mg
Manganese	0.78 mg	0.78 mg	0.78 mg	0.78 mg	0.78 mg
Molybdenum	1.33 mcg	1.33 mcg	1.33 mcg	1.33 mcg	1.33 mcg
Chromium	0.32 mcg	0.32 mcg	0.32 mcg	0.32 mcg	0.32 mcg
Leucine	422 mg	422 mg	422 mg	422 mg	422 mg
Lysine	242 mg	242 mg	242 mg	242 mg	242 mg
Polyphenols	88 mg	99.2 mg	87.1 mg	87.1 mg	87.1 mg
Beta-Carotene	50.9 mcg	60 mcg	50.9 mcg	50.9 mcg	50.9 mcg
Isoleucine	237 mg	237 mg	237 mg	237 mg	237 mg
Methionine	92 mg	92 mg	92 mg	92 mg	92 mg
Oxalates	49.3 mg	49.3 mg	49.3 mg	49.3 mg	49.3 mg
Threonine	199 mg	199 mg	199 mg	199 mg	199 mg
Tryptophan	74.6 mg	74.6 mg	74.6 mg	74.6 mg	74.6 mg
Valine	286 mg	286 mg	286 mg	286 mg	286 mg
Flavonoids	14.7 mg	14.7 mg	14.6 mg	14.6 mg	14.6 mg
Histidine	226 mg	226 mg	226 mg	226 mg	226 mg
Lutein / Zeaxanthin	0.066 mg	0.072 mg	0.066 mg	0.067 mg	0.067 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	287 mg	287 mg	287 mg	287 mg	287 mg
Purines	33.2 mg	33.2 mg	33.2 mg	33.2 mg	33.2 mg

The largest amount in each row is in bold. ~12+ means at least 12: an ingredient has no value yet for that nutrient. Worked out from the ingredients with the GapPlate food library; estimates, not medical advice.

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How an oil is used matters too: some are better for high heat, others for dressings. Talk to a doctor or a registered dietitian about fats and your health.

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