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: Beetroot Borscht soup by Anna, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Beetroot Borscht soup by AnnaThe recipe as it isper 100 g	Beetroot Borscht soup with olive oilVegetable oil → Olive oilper 100 g	Beetroot Borscht soup with mustard oilVegetable oil → Mustard oilper 100 g	Beetroot Borscht soup with coconut oilVegetable oil → Coconut oilper 100 g	Beetroot Borscht soup with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	56 Good	56 Good	57 Good	43 Fair	57 Good
Calories	55.1 kcal	55.1 kcal	55.1 kcal	55.2 kcal	55.1 kcal
Total Fat	1.34 g	1.34 g	1.34 g	1.34 g	1.34 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.18 g	0.18 g	0.15 g	0.95 g	0.14 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.44 g	0.85 g	0.69 g	0.09 g	0.28 g
Omega-3 Fatty Acids	0.035 g	0.029 g	0.057 g	0.021 g	0.022 g
Polyunsaturated Fat	0.66 g	0.17 g	0.29 g	0.074 g	0.8 g
Omega-6 Fatty Acids	0.63 g	0.14 g	0.24 g	0.053 g	0.78 g
Vitamin E	0.31 mg	0.31 mg	0.42 mg	0.15 mg	0.62 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)	0.021 g	0.021 g	0.1 g	0.014 g	0.016 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	0.68 g	0 g
Omega-9 Fatty Acids	0.32 g	0.83 g	0.29 g	0.072 g	0.33 g
Protein	1.51 g	1.51 g	1.51 g	1.51 g	1.51 g
Water	86.1 mL	86.1 mL	86.1 mL	86.1 mL	86.1 mL
Sodium	326 mg	326 mg	326 mg	326 mg	326 mg
Total Carbohydrates	10.1 g	10.1 g	10.1 g	10.1 g	10.1 g
Sugar	3.52 g	3.52 g	3.52 g	3.52 g	3.52 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.76 mg	0.77 mg	0.76 mg	0.77 mg	0.76 mg
Calcium	27 mg	27 mg	27 mg	27 mg	27 mg
Fiber	2.19 g	2.19 g	2.19 g	2.19 g	2.19 g
Magnesium	21.1 mg	21.1 mg	21.1 mg	21.1 mg	21.1 mg
Potassium	330 mg	330 mg	330 mg	330 mg	330 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	15.3 mg	15.3 mg	15.3 mg	15.3 mg	15.3 mg
Folate (B9)	46.3 mcg	46.3 mcg	46.3 mcg	46.3 mcg	46.3 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	47.8 mg	47.8 mg	47.8 mg	47.8 mg	47.8 mg
Soluble Fiber	0.63 g	0.63 g	0.63 g	0.63 g	0.63 g
Vitamin A	50.9 mcg RAE	50.9 mcg RAE	50.9 mcg RAE	50.9 mcg RAE	50.9 mcg RAE
Zinc	0.31 mg	0.31 mg	0.31 mg	0.31 mg	0.31 mg
Chloride	409 mg	409 mg	409 mg	409 mg	409 mg
Choline	9.73 mg	9.73 mg	9.73 mg	9.73 mg	9.73 mg
Insoluble Fiber	1.62 g	1.62 g	1.62 g	1.62 g	1.62 g
Selenium	0.59 mcg	0.59 mcg	0.59 mcg	0.59 mcg	0.59 mcg
Thiamin (B1)	0.056 mg	0.056 mg	0.056 mg	0.056 mg	0.056 mg
Vitamin B6	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Riboflavin (B2)	0.042 mg	0.042 mg	0.042 mg	0.042 mg	0.042 mg
Copper	0.078 mg	0.078 mg	0.078 mg	0.078 mg	0.078 mg
Pantothenic Acid (B5)	0.23 mg	0.23 mg	0.23 mg	0.23 mg	0.23 mg
Vitamin K	18.2 mcg	18.6 mcg	18 mcg	18 mcg	18 mcg
Biotin (B7)	0.5 mcg	0.5 mcg	0.5 mcg	0.5 mcg	0.5 mcg
Fluoride	0.034 mg	0.034 mg	0.034 mg	0.034 mg	0.034 mg
Manganese	0.24 mg	0.24 mg	0.24 mg	0.24 mg	0.24 mg
Molybdenum	0.43 mcg	0.43 mcg	0.43 mcg	0.43 mcg	0.43 mcg
Chromium	0.18 mcg	0.18 mcg	0.18 mcg	0.18 mcg	0.18 mcg
Leucine	111 mg	111 mg	111 mg	111 mg	111 mg
Lysine	94.1 mg	94.1 mg	94.1 mg	94.1 mg	94.1 mg
Polyphenols	75.5 mg	77.8 mg	75.7 mg	75.5 mg	75.5 mg
Beta-Carotene	565 mcg	567 mcg	565 mcg	565 mcg	565 mcg
Isoleucine	79.6 mg	79.6 mg	79.6 mg	79.6 mg	79.6 mg
Methionine	20.8 mg	20.8 mg	20.8 mg	20.8 mg	20.8 mg
Oxalates	193 mg	193 mg	193 mg	193 mg	193 mg
Sodium Nitrite / Nitrate	27.5 mg	27.5 mg	27.5 mg	27.5 mg	27.5 mg
Threonine	70.3 mg	70.3 mg	70.3 mg	70.3 mg	70.3 mg
Tryptophan	20.9 mg	20.9 mg	20.9 mg	20.9 mg	20.9 mg
Valine	92.6 mg	92.6 mg	92.6 mg	92.6 mg	92.6 mg
Flavonoids	30.1 mg	30.1 mg	30.1 mg	30.1 mg	30.1 mg
Histidine	99.9 mg	99.9 mg	99.9 mg	99.9 mg	99.9 mg
Lutein / Zeaxanthin	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Lycopene	0.35 mg	0.35 mg	0.35 mg	0.35 mg	0.35 mg
Phenylalanine	78.7 mg	78.7 mg	78.7 mg	78.7 mg	78.7 mg
Purines	17.3 mg	17.3 mg	17.3 mg	17.3 mg	17.3 mg
MSG (Monosodium Glutamate)	9.38 mg	9.38 mg	9.38 mg	9.38 mg	9.38 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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