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: Bhindi Masala Okra curry recipe, with 40.8 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Bhindi Masala Okra curry recipeThe recipe as it isper 100 g	Bhindi Masala Okra curry with olive oilVegetable oil → Olive oilper 100 g	Bhindi Masala Okra curry with mustard oilVegetable oil → Mustard oilper 100 g	Bhindi Masala Okra curry with coconut oilVegetable oil → Coconut oilper 100 g	Bhindi Masala Okra curry with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	99 Excellent	99 Excellent	99 Excellent	55 Good	99 Excellent
Calories	115 kcal	115 kcal	115 kcal	116 kcal	115 kcal
Total Fat	7.25 g	7.25 g	7.25 g	7.25 g	7.25 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.97 g	0.96 g	0.81 g	5.63 g	0.72 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.57 g	5.02 g	4.08 g	0.46 g	1.62 g
Omega-3 Fatty Acids	0.12 g	0.085 g	0.26 g	0.038 g	0.044 g
Polyunsaturated Fat	3.74 g	0.82 g	1.55 g	0.23 g	4.57 g
Omega-6 Fatty Acids	3.62 g	0.73 g	1.3 g	0.19 g	4.53 g
Vitamin E	1.44 mg	1.44 mg	2.09 mg	0.47 mg	3.26 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)	0.07 g	0.07 g	0.57 g	0.024 g	0.036 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	4.08 g	0 g
Omega-9 Fatty Acids	1.93 g	4.99 g	1.72 g	0.43 g	1.99 g
Protein	2.5 g	2.5 g	2.5 g	2.5 g	2.5 g
Water	77.7 mL	77.7 mL	77.7 mL	77.7 mL	77.7 mL
Sodium	16.7 mg	16.7 mg	16.7 mg	16.7 mg	16.7 mg
Total Carbohydrates	12.3 g	12.3 g	12.3 g	12.3 g	12.3 g
Sugar	3.72 g	3.72 g	3.72 g	3.72 g	3.72 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.19 mg	1.23 mg	1.19 mg	1.2 mg	1.19 mg
Calcium	91.4 mg	91.5 mg	91.4 mg	91.5 mg	91.4 mg
Fiber	4.1 g	4.1 g	4.1 g	4.1 g	4.1 g
Magnesium	58.4 mg	58.4 mg	58.4 mg	58.4 mg	58.4 mg
Potassium	388 mg	388 mg	388 mg	388 mg	388 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	31.9 mg	31.9 mg	31.9 mg	31.9 mg	31.9 mg
Folate (B9)	64.2 mcg	64.2 mcg	64.2 mcg	64.2 mcg	64.2 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.05 mg	1.05 mg	1.05 mg	1.05 mg	1.05 mg
Phosphorus	75.2 mg	75.2 mg	75.2 mg	75.2 mg	75.2 mg
Soluble Fiber	1.47 g	1.47 g	1.47 g	1.47 g	1.47 g
Vitamin A	51.8 mcg RAE	51.8 mcg RAE	51.8 mcg RAE	51.8 mcg RAE	51.8 mcg RAE
Zinc	0.66 mg	0.66 mg	0.66 mg	0.66 mg	0.67 mg
Chloride	0.1 mg	0.1 mg	0.1 mg	0.1 mg	0.1 mg
Choline	14.7 mg	14.6 mg	14.6 mg	14.7 mg	14.7 mg
Insoluble Fiber	3.27 g	3.27 g	3.27 g	3.27 g	3.27 g
Selenium	0.98 mcg	0.98 mcg	0.98 mcg	0.98 mcg	0.98 mcg
Thiamin (B1)	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Vitamin B6	0.28 mg	0.28 mg	0.28 mg	0.28 mg	0.28 mg
Riboflavin (B2)	0.078 mg	0.078 mg	0.078 mg	0.078 mg	0.078 mg
Copper	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Pantothenic Acid (B5)	0.32 mg	0.32 mg	0.32 mg	0.32 mg	0.32 mg
Vitamin K	44.3 mcg	46.7 mcg	42.6 mcg	42.6 mcg	42.9 mcg
Biotin (B7)	0.45 mcg	0.45 mcg	0.45 mcg	0.45 mcg	0.45 mcg
Fluoride	0 mg	0 mg	0 mg	0 mg	0 mg
Manganese	0.96 mg	0.96 mg	0.96 mg	0.96 mg	0.96 mg
Molybdenum	0.022 mcg	0.022 mcg	0.022 mcg	0.022 mcg	0.022 mcg
Chromium	0.028 mcg	0.028 mcg	0.028 mcg	0.028 mcg	0.028 mcg
Leucine	166 mg	166 mg	166 mg	166 mg	166 mg
Lysine	135 mg	135 mg	135 mg	135 mg	135 mg
Polyphenols	252 mg	266 mg	253 mg	252 mg	252 mg
Beta-Carotene	690 mcg	700 mcg	690 mcg	690 mcg	690 mcg
Isoleucine	110 mg	110 mg	110 mg	110 mg	110 mg
Methionine	32.8 mg	32.8 mg	32.8 mg	32.8 mg	32.8 mg
Oxalates	126 mg	126 mg	126 mg	126 mg	126 mg
Threonine	99.2 mg	99.2 mg	99.2 mg	99.2 mg	99.2 mg
Tryptophan	32.3 mg	32.3 mg	32.3 mg	32.3 mg	32.3 mg
Valine	134 mg	134 mg	134 mg	134 mg	134 mg
Flavonoids	128 mg	128 mg	128 mg	128 mg	128 mg
Histidine	126 mg	126 mg	126 mg	126 mg	126 mg
Lutein / Zeaxanthin	0.93 mg	0.94 mg	0.93 mg	0.93 mg	0.93 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	124 mg	124 mg	124 mg	124 mg	124 mg
Purines	20 mg	20 mg	20 mg	20 mg	20 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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