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: Baba Ghanoush Vegan by Debbie, with 13.8 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Baba Ghanoush Vegan by DebbieThe recipe as it isper 100 g	Baba Ghanoush Vegan with mustard oilOlive oil → Mustard oilper 100 g	Baba Ghanoush Vegan with coconut oilOlive oil → Coconut oilper 100 g	Baba Ghanoush Vegan with sunflower oilOlive oil → Sunflower oilper 100 g	Baba Ghanoush Vegan with canola oilOlive oil → Canola oilper 100 g
Nutrient score	92 Excellent	92 Excellent	73 Very good	92 Excellent	92 Excellent
Calories	158 kcal	158 kcal	158 kcal	158 kcal	158 kcal
Total Fat	10.6 g	10.6 g	10.6 g	10.6 g	10.6 g
Trans Fat	0 g	0 g	0 g	0 g	0.009 g
Saturated Fat	1.49 g	1.42 g	3.46 g	1.39 g	1.3 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	5.4 g	5 g	3.47 g	3.96 g	5.12 g
Omega-3 Fatty Acids	0.073 g	0.14 g	0.053 g	0.056 g	0.31 g
Polyunsaturated Fat	3.41 g	3.72 g	3.16 g	4.99 g	3.91 g
Omega-6 Fatty Acids	3.33 g	3.57 g	3.1 g	4.94 g	3.59 g
Vitamin E	1.05 mg	1.33 mg	0.64 mg	1.82 mg	1.14 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)	0.074 g	0.28 g	0.055 g	0.06 g	0.32 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	1.73 g	0 g	0 g
Omega-9 Fatty Acids	4.59 g	3.21 g	2.66 g	3.32 g	4.25 g
Protein	4.36 g	4.36 g	4.36 g	4.36 g	4.36 g
Water	69.3 mL	69.3 mL	69.3 mL	69.3 mL	69.3 mL
Sodium	6.16 mg	6.16 mg	6.16 mg	6.16 mg	6.16 mg
Total Carbohydrates	15.1 g	15.1 g	15.1 g	15.1 g	15.1 g
Sugar	6.26 g	6.26 g	6.26 g	6.26 g	6.26 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.78 mg	1.77 mg	1.77 mg	1.77 mg	1.77 mg
Calcium	81.2 mg	81.1 mg	81.2 mg	81.1 mg	81.1 mg
Fiber	6.97 g	6.97 g	6.97 g	6.97 g	6.97 g
Magnesium	40.5 mg	40.5 mg	40.5 mg	40.5 mg	40.5 mg
Potassium	507 mg	507 mg	507 mg	507 mg	507 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	9.21 mg	9.21 mg	9.21 mg	9.21 mg	9.21 mg
Folate (B9)	56.5 mcg	56.5 mcg	56.5 mcg	56.5 mcg	56.5 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.99 mg	1.99 mg	1.99 mg	1.99 mg	1.99 mg
Phosphorus	149 mg	149 mg	149 mg	149 mg	149 mg
Soluble Fiber	1.72 g	1.72 g	1.72 g	1.72 g	1.72 g
Vitamin A	5.18 mcg RAE	5.18 mcg RAE	5.18 mcg RAE	5.18 mcg RAE	5.18 mcg RAE
Zinc	0.96 mg	0.96 mg	0.96 mg	0.96 mg	0.96 mg
Chloride	0.62 mg	0.62 mg	0.62 mg	0.62 mg	0.62 mg
Choline	19.1 mg	19.1 mg	19.1 mg	19.1 mg	19.1 mg
Insoluble Fiber	5.67 g	5.67 g	5.67 g	5.67 g	5.67 g
Selenium	5.55 mcg	5.55 mcg	5.55 mcg	5.55 mcg	5.55 mcg
Thiamin (B1)	0.25 mg	0.25 mg	0.25 mg	0.25 mg	0.25 mg
Vitamin B6	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Riboflavin (B2)	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Copper	0.36 mg	0.36 mg	0.36 mg	0.36 mg	0.36 mg
Pantothenic Acid (B5)	0.58 mg	0.58 mg	0.58 mg	0.58 mg	0.58 mg
Vitamin K	21 mcg	19.3 mcg	19.3 mcg	19.4 mcg	21.3 mcg
Biotin (B7)	0.025 mcg	0.025 mcg	0.025 mcg	0.025 mcg	0.025 mcg
Fluoride	0 mg	0 mg	0 mg	0 mg	0 mg
Manganese	0.7 mg	0.7 mg	0.7 mg	0.7 mg	0.7 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.035 mcg	0.035 mcg	0.035 mcg	0.035 mcg	0.035 mcg
Leucine	307 mg	307 mg	307 mg	307 mg	307 mg
Lysine	207 mg	207 mg	207 mg	207 mg	207 mg
Polyphenols	295 mg	290 mg	289 mg	289 mg	289 mg
Beta-Carotene	69.8 mcg	65.5 mcg	65.5 mcg	65.5 mcg	65.5 mcg
Isoleucine	196 mg	196 mg	196 mg	196 mg	196 mg
Methionine	91.3 mg	91.3 mg	91.3 mg	91.3 mg	91.3 mg
Oxalates	61.5 mg	61.5 mg	61.5 mg	61.5 mg	61.5 mg
Threonine	182 mg	182 mg	182 mg	182 mg	182 mg
Tryptophan	65 mg	65 mg	65 mg	65 mg	65 mg
Valine	235 mg	235 mg	235 mg	235 mg	235 mg
Flavonoids	35.2 mg	35.2 mg	35.2 mg	35.2 mg	35.2 mg
Histidine	185 mg	185 mg	185 mg	185 mg	185 mg
Lutein / Zeaxanthin	0.11 mg	0.1 mg	0.1 mg	0.1 mg	0.1 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	231 mg	231 mg	231 mg	231 mg	231 mg
Purines	34.9 mg	34.9 mg	34.9 mg	34.9 mg	34.9 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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