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: Atakilt Wat by Debbie, with 40.8 g Vegetable oil · Choose another

Per 100 g Per serving

Sort

Nutrient	Atakilt Wat by DebbieThe recipe as it isper 100 g	Atakilt Wat with olive oilVegetable oil → Olive oilper 100 g	Atakilt Wat with mustard oilVegetable oil → Mustard oilper 100 g	Atakilt Wat with coconut oilVegetable oil → Coconut oilper 100 g	Atakilt Wat with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	92 Excellent	92 Excellent	92 Excellent	52 Good	92 Excellent
Calories	114 kcal	114 kcal	114 kcal	115 kcal	114 kcal
Total Fat	4.99 g	4.99 g	4.99 g	4.99 g	4.99 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.7 g	0.69 g	0.59 g	3.99 g	0.53 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.79 g	3.52 g	2.86 g	0.3 g	1.12 g
Omega-3 Fatty Acids	0.087 g	0.063 g	0.18 g	0.03 g	0.034 g
Polyunsaturated Fat	2.64 g	0.57 g	1.09 g	0.15 g	3.22 g
Omega-6 Fatty Acids	2.55 g	0.51 g	0.91 g	0.12 g	3.19 g
Vitamin E	0.89 mg	0.89 mg	1.35 mg	0.2 mg	2.17 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)	0.068 g	0.068 g	0.42 g	0.035 g	0.044 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	2.88 g	0 g
Omega-9 Fatty Acids	1.35 g	3.52 g	1.21 g	0.3 g	1.4 g
Protein	2.25 g	2.25 g	2.25 g	2.25 g	2.25 g
Water	75 mL	75 mL	75 mL	75 mL	75 mL
Sodium	23.9 mg	23.9 mg	23.9 mg	23.9 mg	23.9 mg
Total Carbohydrates	16.5 g	16.5 g	16.5 g	16.5 g	16.5 g
Sugar	4.03 g	4.03 g	4.03 g	4.03 g	4.03 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.88 mg	0.91 mg	0.88 mg	0.88 mg	0.88 mg
Calcium	42.3 mg	42.3 mg	42.3 mg	42.3 mg	42.3 mg
Fiber	3.39 g	3.39 g	3.39 g	3.39 g	3.39 g
Magnesium	23.6 mg	23.6 mg	23.6 mg	23.6 mg	23.6 mg
Potassium	398 mg	398 mg	398 mg	398 mg	398 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	32.4 mg	32.4 mg	32.4 mg	32.4 mg	32.4 mg
Folate (B9)	44.2 mcg	44.2 mcg	44.2 mcg	44.2 mcg	44.2 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.83 mg	0.83 mg	0.83 mg	0.83 mg	0.83 mg
Phosphorus	58.1 mg	58.1 mg	58.1 mg	58.1 mg	58.1 mg
Soluble Fiber	0.88 g	0.88 g	0.88 g	0.88 g	0.88 g
Vitamin A	121 mcg RAE	121 mcg RAE	121 mcg RAE	121 mcg RAE	121 mcg RAE
Zinc	0.36 mg	0.36 mg	0.36 mg	0.36 mg	0.36 mg
Chloride	16.8 mg	16.8 mg	16.8 mg	16.8 mg	16.8 mg
Choline	15.4 mg	15.4 mg	15.4 mg	15.4 mg	15.4 mg
Insoluble Fiber	2.5 g	2.5 g	2.5 g	2.5 g	2.5 g
Selenium	0.95 mcg	0.95 mcg	0.95 mcg	0.95 mcg	0.95 mcg
Thiamin (B1)	0.097 mg	0.097 mg	0.097 mg	0.097 mg	0.097 mg
Vitamin B6	0.29 mg	0.29 mg	0.29 mg	0.29 mg	0.29 mg
Riboflavin (B2)	0.055 mg	0.055 mg	0.055 mg	0.055 mg	0.055 mg
Copper	0.091 mg	0.091 mg	0.091 mg	0.091 mg	0.091 mg
Pantothenic Acid (B5)	0.35 mg	0.35 mg	0.35 mg	0.35 mg	0.35 mg
Vitamin K	44.4 mcg	46.1 mcg	43.2 mcg	43.2 mcg	43.4 mcg
Biotin (B7)	1.32 mcg	1.32 mcg	1.32 mcg	1.32 mcg	1.32 mcg
Fluoride	0.01 mg	0.01 mg	0.01 mg	0.01 mg	0.01 mg
Manganese	0.27 mg	0.27 mg	0.27 mg	0.27 mg	0.27 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.03 mcg	0.03 mcg	0.03 mcg	0.03 mcg	0.03 mcg
Leucine	157 mg	157 mg	157 mg	157 mg	157 mg
Lysine	136 mg	136 mg	136 mg	136 mg	136 mg
Polyphenols	140 mg	150 mg	141 mg	140 mg	140 mg
Beta-Carotene	1,197 mcg	1,204 mcg	1,197 mcg	1,197 mcg	1,197 mcg
Isoleucine	104 mg	104 mg	104 mg	104 mg	104 mg
Methionine	30.5 mg	30.5 mg	30.5 mg	30.5 mg	30.5 mg
Oxalates	37.5 mg	37.5 mg	37.5 mg	37.5 mg	37.5 mg
Threonine	96.9 mg	96.9 mg	96.9 mg	96.9 mg	96.9 mg
Tryptophan	29.5 mg	29.5 mg	29.5 mg	29.5 mg	29.5 mg
Valine	123 mg	123 mg	123 mg	123 mg	123 mg
Flavonoids	67.1 mg	67.2 mg	67.2 mg	67.1 mg	67.1 mg
Histidine	135 mg	135 mg	135 mg	135 mg	135 mg
Lutein / Zeaxanthin	0.059 mg	0.064 mg	0.059 mg	0.059 mg	0.06 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	111 mg	111 mg	111 mg	111 mg	111 mg
Purines	22.8 mg	22.8 mg	22.8 mg	22.8 mg	22.8 mg
MSG (Monosodium Glutamate)	26.5 mg	26.5 mg	26.5 mg	26.5 mg	26.5 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.

Like a version?

Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.

One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.

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.

Also: Compare recipes and foods · Swap an ingredient · All recipes

Add a recipe Add from a link My recipes

GapPlate Recipes Privacy Policy · Terms and Conditions