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: Baingan bharta Eggplant Indian by Sunita, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Baingan bharta Eggplant Indian by SunitaThe recipe as it isper 100 g	Baingan bharta Eggplant Indian with mustard oilOlive oil → Mustard oilper 100 g	Baingan bharta Eggplant Indian with coconut oilOlive oil → Coconut oilper 100 g	Baingan bharta Eggplant Indian with sunflower oilOlive oil → Sunflower oilper 100 g	Baingan bharta Eggplant Indian with canola oilOlive oil → Canola oilper 100 g
Nutrient score	95 Excellent	95 Excellent	60 Very good	95 Excellent	95 Excellent
Calories	108 kcal	108 kcal	108 kcal	108 kcal	108 kcal
Total Fat	5.2 g	5.2 g	5.2 g	5.2 g	5.2 g
Trans Fat	0 g	0 g	0 g	0 g	0.014 g
Saturated Fat	0.71 g	0.61 g	3.83 g	0.55 g	0.42 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	3.37 g	2.75 g	0.34 g	1.11 g	2.93 g
Omega-3 Fatty Acids	0.082 g	0.2 g	0.051 g	0.055 g	0.46 g
Polyunsaturated Fat	0.68 g	1.17 g	0.28 g	3.18 g	1.47 g
Omega-6 Fatty Acids	0.59 g	0.97 g	0.23 g	3.12 g	0.99 g
Vitamin E	1.59 mg	2.03 mg	0.94 mg	2.8 mg	1.73 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)	0.078 g	0.41 g	0.047 g	0.056 g	0.46 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	2.72 g	0 g	0 g
Omega-9 Fatty Acids	3.34 g	1.17 g	0.31 g	1.34 g	2.81 g
Protein	2.72 g	2.72 g	2.72 g	2.72 g	2.72 g
Water	76.6 mL	76.6 mL	76.6 mL	76.6 mL	76.6 mL
Sodium	15.6 mg	15.6 mg	15.6 mg	15.6 mg	15.6 mg
Total Carbohydrates	15.3 g	15.3 g	15.3 g	15.3 g	15.3 g
Sugar	7.38 g	7.38 g	7.38 g	7.38 g	7.38 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.13 mg	1.11 mg	1.11 mg	1.11 mg	1.11 mg
Calcium	39.6 mg	39.6 mg	39.6 mg	39.6 mg	39.6 mg
Fiber	6.09 g	6.09 g	6.09 g	6.09 g	6.09 g
Magnesium	35.6 mg	35.6 mg	35.6 mg	35.6 mg	35.6 mg
Potassium	569 mg	569 mg	569 mg	569 mg	569 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	16.7 mg	16.7 mg	16.7 mg	16.7 mg	16.7 mg
Folate (B9)	49.2 mcg	49.2 mcg	49.2 mcg	49.2 mcg	49.2 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.45 mg	1.45 mg	1.45 mg	1.45 mg	1.45 mg
Phosphorus	67.1 mg	67.1 mg	67.1 mg	67.1 mg	67.1 mg
Soluble Fiber	1.5 g	1.5 g	1.5 g	1.5 g	1.5 g
Vitamin A	41.9 mcg RAE	41.9 mcg RAE	41.9 mcg RAE	41.9 mcg RAE	41.9 mcg RAE
Zinc	0.49 mg	0.48 mg	0.49 mg	0.49 mg	0.48 mg
Chloride	15.1 mg	15.1 mg	15.1 mg	15.1 mg	15.1 mg
Choline	17.5 mg	17.5 mg	17.5 mg	17.5 mg	17.5 mg
Insoluble Fiber	4.98 g	4.98 g	4.98 g	4.98 g	4.98 g
Selenium	1.12 mcg	1.12 mcg	1.12 mcg	1.12 mcg	1.12 mcg
Thiamin (B1)	0.1 mg	0.1 mg	0.1 mg	0.1 mg	0.1 mg
Vitamin B6	0.25 mg	0.25 mg	0.25 mg	0.25 mg	0.25 mg
Riboflavin (B2)	0.088 mg	0.088 mg	0.088 mg	0.088 mg	0.088 mg
Copper	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Pantothenic Acid (B5)	0.56 mg	0.56 mg	0.56 mg	0.56 mg	0.56 mg
Vitamin K	26.8 mcg	24.1 mcg	24.1 mcg	24.4 mcg	27.3 mcg
Biotin (B7)	0.5 mcg	0.5 mcg	0.5 mcg	0.5 mcg	0.5 mcg
Fluoride	0.011 mg	0.011 mg	0.011 mg	0.011 mg	0.011 mg
Manganese	0.57 mg	0.57 mg	0.57 mg	0.57 mg	0.57 mg
Molybdenum	0.022 mcg	0.022 mcg	0.022 mcg	0.022 mcg	0.022 mcg
Chromium	0.07 mcg	0.07 mcg	0.07 mcg	0.07 mcg	0.07 mcg
Leucine	170 mg	170 mg	170 mg	170 mg	170 mg
Lysine	142 mg	142 mg	142 mg	142 mg	142 mg
Polyphenols	316 mg	308 mg	307 mg	307 mg	307 mg
Beta-Carotene	487 mcg	480 mcg	480 mcg	480 mcg	480 mcg
Isoleucine	115 mg	115 mg	115 mg	115 mg	115 mg
Methionine	35.2 mg	35.2 mg	35.2 mg	35.2 mg	35.2 mg
Oxalates	31.6 mg	31.6 mg	31.6 mg	31.6 mg	31.6 mg
Threonine	112 mg	112 mg	112 mg	112 mg	112 mg
Tryptophan	30 mg	30 mg	30 mg	30 mg	30 mg
Valine	137 mg	137 mg	137 mg	137 mg	137 mg
Flavonoids	75.2 mg	75.2 mg	75.1 mg	75.1 mg	75.1 mg
Histidine	134 mg	134 mg	134 mg	134 mg	134 mg
Lutein / Zeaxanthin	0.56 mg	0.56 mg	0.56 mg	0.56 mg	0.56 mg
Lycopene	1.29 mg	1.29 mg	1.29 mg	1.29 mg	1.29 mg
Phenylalanine	127 mg	127 mg	127 mg	127 mg	127 mg
Purines	31.2 mg	31.2 mg	31.2 mg	31.2 mg	31.2 mg
MSG (Monosodium Glutamate)	123 mg	123 mg	123 mg	123 mg	123 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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