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: Amritsari chole by Sri, with 40.8 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Amritsari chole by SriThe recipe as it isper 100 g	Amritsari chole with olive oilVegetable oil → Olive oilper 100 g	Amritsari chole with mustard oilVegetable oil → Mustard oilper 100 g	Amritsari chole with coconut oilVegetable oil → Coconut oilper 100 g	Amritsari chole with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	90 Excellent	90 Excellent	91 Excellent	69 Very good	91 Excellent
Calories	129 kcal	129 kcal	129 kcal	129 kcal	129 kcal
Total Fat	5.27 g	5.27 g	5.27 g	5.27 g	5.27 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.65 g	0.64 g	0.56 g	2.98 g	0.52 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.73 g	2.95 g	2.49 g	0.68 g	1.26 g
Omega-3 Fatty Acids	0.078 g	0.061 g	0.15 g	0.037 g	0.04 g
Polyunsaturated Fat	2.11 g	0.64 g	1.01 g	0.35 g	2.52 g
Omega-6 Fatty Acids	2.03 g	0.58 g	0.87 g	0.31 g	2.48 g
Vitamin E	0.8 mg	0.8 mg	1.13 mg	0.31 mg	1.71 mg
DHA (Docosahexaenoic Acid)	0 mg	0 mg	0 mg	0 mg	0 mg
EPA (Eicosapentaenoic Acid)	0 mg	0 mg	0 mg	0 mg	0 mg
ALA (Alpha-Linolenic Acid)	0.067 g	0.067 g	0.32 g	0.044 g	0.05 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	2.04 g	0 g
Omega-9 Fatty Acids	1.4 g	2.93 g	1.3 g	0.65 g	1.43 g
Protein	5 g	5 g	5 g	5 g	5 g
Water	71 mL	71 mL	71 mL	71 mL	71 mL
Sodium	14.4 mg	14.4 mg	14.4 mg	14.4 mg	14.4 mg
Total Carbohydrates	17.3 g	17.3 g	17.3 g	17.3 g	17.3 g
Sugar	3.58 g	3.58 g	3.58 g	3.58 g	3.58 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.97 mg	1.99 mg	1.97 mg	1.97 mg	1.97 mg
Calcium	39 mg	39 mg	39 mg	39 mg	39 mg
Fiber	5.59 g	5.59 g	5.59 g	5.59 g	5.59 g
Magnesium	43.2 mg	43.2 mg	43.2 mg	43.2 mg	43.2 mg
Potassium	317 mg	317 mg	317 mg	317 mg	317 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin C	5.01 mg	5.01 mg	5.01 mg	5.01 mg	5.01 mg
Folate (B9)	123 mcg	123 mcg	123 mcg	123 mcg	123 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.56 mg	0.56 mg	0.56 mg	0.56 mg	0.56 mg
Phosphorus	121 mg	121 mg	121 mg	121 mg	121 mg
Soluble Fiber	0.52 g	0.52 g	0.52 g	0.52 g	0.52 g
Vitamin A	23.6 mcg RAE	23.6 mcg RAE	23.6 mcg RAE	23.6 mcg RAE	23.6 mcg RAE
Zinc	0.73 mg	0.73 mg	0.73 mg	0.73 mg	0.73 mg
Chloride	20.3 mg	20.3 mg	20.3 mg	20.3 mg	20.3 mg
Choline	23.4 mg	23.3 mg	23.3 mg	23.4 mg	23.4 mg
Insoluble Fiber	3.92 g	3.92 g	3.92 g	3.92 g	3.92 g
Selenium	2.26 mcg	2.26 mcg	2.26 mcg	2.26 mcg	2.26 mcg
Thiamin (B1)	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Vitamin B6	0.18 mg	0.18 mg	0.18 mg	0.18 mg	0.18 mg
Riboflavin (B2)	0.063 mg	0.063 mg	0.063 mg	0.063 mg	0.063 mg
Copper	0.24 mg	0.24 mg	0.24 mg	0.24 mg	0.24 mg
Pantothenic Acid (B5)	0.41 mg	0.41 mg	0.41 mg	0.41 mg	0.41 mg
Vitamin K	9.21 mcg	10.4 mcg	8.37 mcg	8.39 mcg	8.56 mcg
Biotin (B7)	4.6 mcg	4.6 mcg	4.6 mcg	4.6 mcg	4.6 mcg
Fluoride	0.044 mg	0.044 mg	0.044 mg	0.044 mg	0.044 mg
Manganese	0.59 mg	0.59 mg	0.59 mg	0.59 mg	0.59 mg
Molybdenum	24 mcg	24 mcg	24 mcg	24 mcg	24 mcg
Chromium	6.56 mcg	6.56 mcg	6.56 mcg	6.56 mcg	6.56 mcg
Leucine	390 mg	390 mg	390 mg	390 mg	390 mg
Lysine	305 mg	305 mg	305 mg	305 mg	305 mg
Polyphenols	277 mg	284 mg	278 mg	277 mg	277 mg
Beta-Carotene	269 mcg	274 mcg	269 mcg	269 mcg	269 mcg
Isoleucine	234 mg	234 mg	234 mg	234 mg	234 mg
Methionine	62.8 mg	62.8 mg	62.8 mg	62.8 mg	62.8 mg
Oxalates	17.6 mg	17.6 mg	17.6 mg	17.6 mg	17.6 mg
Threonine	206 mg	206 mg	206 mg	206 mg	206 mg
Tryptophan	61.5 mg	61.5 mg	61.5 mg	61.5 mg	61.5 mg
Valine	254 mg	254 mg	254 mg	254 mg	254 mg
Flavonoids	91.7 mg	91.8 mg	91.8 mg	91.7 mg	91.7 mg
Histidine	195 mg	195 mg	195 mg	195 mg	195 mg
Lutein / Zeaxanthin	0.33 mg	0.33 mg	0.33 mg	0.33 mg	0.33 mg
Lycopene	3.67 mg	3.67 mg	3.67 mg	3.67 mg	3.67 mg
Phenylalanine	273 mg	273 mg	273 mg	273 mg	273 mg
Purines	35.6 mg	35.6 mg	35.6 mg	35.6 mg	35.6 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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