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: Bhandare wale Aloo ki Sabji by Sri, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Bhandare wale Aloo ki Sabji by SriThe recipe as it isper 100 g	Bhandare wale Aloo ki Sabji with olive oilVegetable oil → Olive oilper 100 g	Bhandare wale Aloo ki Sabji with mustard oilVegetable oil → Mustard oilper 100 g	Bhandare wale Aloo ki Sabji with coconut oilVegetable oil → Coconut oilper 100 g	Bhandare wale Aloo ki Sabji with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	87 Excellent	87 Excellent	87 Excellent	53 Good	87 Excellent
Calories	83.8 kcal	83.8 kcal	83.8 kcal	84 kcal	83.8 kcal
Total Fat	3.49 g	3.49 g	3.49 g	3.49 g	3.49 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.49 g	0.49 g	0.42 g	2.69 g	0.38 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.21 g	2.37 g	1.92 g	0.22 g	0.77 g
Omega-3 Fatty Acids	0.056 g	0.04 g	0.12 g	0.018 g	0.021 g
Polyunsaturated Fat	1.79 g	0.41 g	0.75 g	0.13 g	2.18 g
Omega-6 Fatty Acids	1.73 g	0.37 g	0.63 g	0.11 g	2.16 g
Vitamin E	0.74 mg	0.74 mg	1.05 mg	0.28 mg	1.6 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)	0.037 g	0.037 g	0.27 g	0.016 g	0.021 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	1.92 g	0 g
Omega-9 Fatty Acids	0.91 g	2.35 g	0.81 g	0.2 g	0.94 g
Protein	1.62 g	1.62 g	1.62 g	1.62 g	1.62 g
Water	81.6 mL	81.6 mL	81.6 mL	81.6 mL	81.6 mL
Sodium	10.6 mg	10.6 mg	10.6 mg	10.6 mg	10.6 mg
Total Carbohydrates	12.3 g	12.3 g	12.3 g	12.3 g	12.3 g
Sugar	1.21 g	1.21 g	1.21 g	1.21 g	1.21 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.97 mg	0.98 mg	0.97 mg	0.97 mg	0.97 mg
Calcium	17.6 mg	17.6 mg	17.6 mg	17.6 mg	17.6 mg
Fiber	1.97 g	1.97 g	1.97 g	1.97 g	1.97 g
Magnesium	20.4 mg	20.4 mg	20.4 mg	20.4 mg	20.4 mg
Potassium	340 mg	340 mg	340 mg	340 mg	340 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	17.2 mg	17.2 mg	17.2 mg	17.2 mg	17.2 mg
Folate (B9)	14.6 mcg	14.6 mcg	14.6 mcg	14.6 mcg	14.6 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.85 mg	0.85 mg	0.85 mg	0.85 mg	0.85 mg
Phosphorus	44.6 mg	44.6 mg	44.6 mg	44.6 mg	44.6 mg
Soluble Fiber	0.41 g	0.41 g	0.41 g	0.41 g	0.41 g
Vitamin A	18.5 mcg RAE	18.5 mcg RAE	18.5 mcg RAE	18.5 mcg RAE	18.5 mcg RAE
Zinc	0.27 mg	0.27 mg	0.27 mg	0.27 mg	0.27 mg
Chloride	15.9 mg	15.9 mg	15.9 mg	15.9 mg	15.9 mg
Choline	9.72 mg	9.71 mg	9.71 mg	9.72 mg	9.72 mg
Insoluble Fiber	1.52 g	1.52 g	1.52 g	1.52 g	1.52 g
Selenium	0.3 mcg	0.3 mcg	0.3 mcg	0.3 mcg	0.3 mcg
Thiamin (B1)	0.061 mg	0.061 mg	0.061 mg	0.061 mg	0.061 mg
Vitamin B6	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Riboflavin (B2)	0.03 mg	0.03 mg	0.03 mg	0.03 mg	0.03 mg
Copper	0.099 mg	0.099 mg	0.099 mg	0.099 mg	0.099 mg
Pantothenic Acid (B5)	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Vitamin K	7.97 mcg	9.11 mcg	7.18 mcg	7.2 mcg	7.36 mcg
Biotin (B7)	0.29 mcg	0.29 mcg	0.29 mcg	0.29 mcg	0.29 mcg
Fluoride	0.011 mg	0.011 mg	0.011 mg	0.011 mg	0.011 mg
Manganese	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	112 mg	112 mg	112 mg	112 mg	112 mg
Lysine	99.9 mg	99.9 mg	99.9 mg	99.9 mg	99.9 mg
Polyphenols	79.2 mg	85.6 mg	79.7 mg	79.2 mg	79.2 mg
Beta-Carotene	283 mcg	288 mcg	283 mcg	283 mcg	283 mcg
Isoleucine	68.3 mg	68.3 mg	68.3 mg	68.3 mg	68.3 mg
Methionine	22.2 mg	22.2 mg	22.2 mg	22.2 mg	22.2 mg
Oxalates	32.2 mg	32.2 mg	32.2 mg	32.2 mg	32.2 mg
Threonine	67 mg	67 mg	67 mg	67 mg	67 mg
Tryptophan	22.1 mg	22.1 mg	22.1 mg	22.1 mg	22.1 mg
Valine	83 mg	83 mg	83 mg	83 mg	83 mg
Flavonoids	15.4 mg	15.5 mg	15.5 mg	15.4 mg	15.4 mg
Histidine	104 mg	104 mg	104 mg	104 mg	104 mg
Lutein / Zeaxanthin	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Lycopene	0.6 mg	0.6 mg	0.6 mg	0.6 mg	0.6 mg
Phenylalanine	81.8 mg	81.8 mg	81.8 mg	81.8 mg	81.8 mg
Purines	16.7 mg	16.7 mg	16.7 mg	16.7 mg	16.7 mg
MSG (Monosodium Glutamate)	57.9 mg	57.9 mg	57.9 mg	57.9 mg	57.9 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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