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: Asparagus and pea risotto by Lara, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Asparagus and pea risotto by LaraThe recipe as it isper 100 g	Asparagus and pea risotto with mustard oilOlive oil → Mustard oilper 100 g	Asparagus and pea risotto with coconut oilOlive oil → Coconut oilper 100 g	Asparagus and pea risotto with sunflower oilOlive oil → Sunflower oilper 100 g	Asparagus and pea risotto with canola oilOlive oil → Canola oilper 100 g
Nutrient score	69 Very good	71 Very good	63 Very good	71 Very good	70 Very good
Calories	123 kcal	123 kcal	123 kcal	123 kcal	123 kcal
Total Fat	2.29 g	2.29 g	2.29 g	2.29 g	2.29 g
Trans Fat	0 g	0 g	0 g	0 g	0.006 g
Saturated Fat	0.32 g	0.28 g	1.66 g	0.26 g	0.2 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.48 g	1.22 g	0.18 g	0.51 g	1.3 g
Omega-3 Fatty Acids	0.042 g	0.09 g	0.028 g	0.03 g	0.2 g
Polyunsaturated Fat	0.31 g	0.52 g	0.14 g	1.38 g	0.65 g
Omega-6 Fatty Acids	0.27 g	0.43 g	0.11 g	1.35 g	0.44 g
Vitamin E	0.73 mg	0.92 mg	0.45 mg	1.25 mg	0.79 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)	0.027 g	0.17 g	0.013 g	0.017 g	0.19 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	1.17 g	0 g	0 g
Omega-9 Fatty Acids	1.43 g	0.5 g	0.13 g	0.58 g	1.21 g
Protein	3.49 g	3.49 g	3.49 g	3.49 g	3.49 g
Water	71.3 mL	71.3 mL	71.3 mL	71.3 mL	71.3 mL
Sodium	298 mg	298 mg	298 mg	298 mg	298 mg
Total Carbohydrates	22 g	22 g	22 g	22 g	22 g
Sugar	1.93 g	1.93 g	1.93 g	1.93 g	1.93 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.86 mg	0.85 mg	0.85 mg	0.85 mg	0.85 mg
Calcium	27.5 mg	27.5 mg	27.5 mg	27.5 mg	27.5 mg
Fiber	2.06 g	2.06 g	2.06 g	2.06 g	2.06 g
Magnesium	19.5 mg	19.5 mg	19.5 mg	19.5 mg	19.5 mg
Potassium	210 mg	210 mg	210 mg	210 mg	210 mg
Vitamin B12	0.32 mcg	0.32 mcg	0.32 mcg	0.32 mcg	0.32 mcg
Vitamin D	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin C	8.32 mg	8.32 mg	8.32 mg	8.32 mg	8.32 mg
Folate (B9)	50.4 mcg	50.4 mcg	50.4 mcg	50.4 mcg	50.4 mcg
Iodine	0.94 mcg	0.94 mcg	0.94 mcg	0.94 mcg	0.94 mcg
Niacin (B3)	2.26 mg	2.26 mg	2.26 mg	2.26 mg	2.26 mg
Phosphorus	82.2 mg	82.2 mg	82.2 mg	82.2 mg	82.2 mg
Soluble Fiber	0.52 g	0.52 g	0.52 g	0.52 g	0.52 g
Vitamin A	18.9 mcg RAE	18.9 mcg RAE	18.9 mcg RAE	18.9 mcg RAE	18.9 mcg RAE
Zinc	1.63 mg	1.63 mg	1.63 mg	1.63 mg	1.63 mg
Chloride	144 mg	144 mg	144 mg	144 mg	144 mg
Choline	16.9 mg	16.9 mg	16.9 mg	16.9 mg	16.9 mg
Insoluble Fiber	1.71 g	1.71 g	1.71 g	1.71 g	1.71 g
Selenium	4.63 mcg	4.63 mcg	4.63 mcg	4.63 mcg	4.63 mcg
Thiamin (B1)	0.43 mg	0.43 mg	0.43 mg	0.43 mg	0.43 mg
Vitamin B6	0.33 mg	0.33 mg	0.33 mg	0.33 mg	0.33 mg
Riboflavin (B2)	0.23 mg	0.23 mg	0.23 mg	0.23 mg	0.23 mg
Copper	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Pantothenic Acid (B5)	0.33 mg	0.33 mg	0.33 mg	0.33 mg	0.33 mg
Vitamin K	18.3 mcg	17.1 mcg	17.1 mcg	17.2 mcg	18.5 mcg
Biotin (B7)	1.69 mcg	1.69 mcg	1.69 mcg	1.69 mcg	1.69 mcg
Fluoride	0.019 mg	0.019 mg	0.019 mg	0.019 mg	0.019 mg
Manganese	0.37 mg	0.37 mg	0.37 mg	0.37 mg	0.37 mg
Molybdenum	1.15 mcg	1.15 mcg	1.15 mcg	1.15 mcg	1.15 mcg
Chromium	1.09 mcg	1.09 mcg	1.09 mcg	1.09 mcg	1.09 mcg
Leucine	211 mg	211 mg	211 mg	211 mg	211 mg
Lysine	155 mg	155 mg	155 mg	155 mg	155 mg
Polyphenols	84.8 mg	81.2 mg	80.9 mg	80.9 mg	80.9 mg
Beta-Carotene	273 mcg	270 mcg	270 mcg	270 mcg	270 mcg
Isoleucine	129 mg	129 mg	129 mg	129 mg	129 mg
Methionine	45.2 mg	45.2 mg	45.2 mg	45.2 mg	45.2 mg
Oxalates	9.91 mg	9.91 mg	9.91 mg	9.91 mg	9.91 mg
Threonine	113 mg	113 mg	113 mg	113 mg	113 mg
Tryptophan	34.9 mg	34.9 mg	34.9 mg	34.9 mg	34.9 mg
Valine	152 mg	152 mg	152 mg	152 mg	152 mg
Flavonoids	27.6 mg	27.6 mg	27.6 mg	27.6 mg	27.6 mg
Histidine	121 mg	121 mg	121 mg	121 mg	121 mg
Lutein / Zeaxanthin	0.39 mg	0.39 mg	0.39 mg	0.39 mg	0.39 mg
Lycopene	0.042 mg	0.042 mg	0.042 mg	0.042 mg	0.042 mg
Phenylalanine	136 mg	136 mg	136 mg	136 mg	136 mg
Purines	29.5 mg	29.5 mg	29.5 mg	29.5 mg	29.5 mg
MSG (Monosodium Glutamate)	25.3 mg	25.3 mg	25.3 mg	25.3 mg	25.3 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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