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: Black bean and corn burrito bowl by Pedro, with 13.6 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Black bean and corn burrito bowl by PedroThe recipe as it isper 100 g	Black bean and corn burrito bowl with mustard oilOlive oil → Mustard oilper 100 g	Black bean and corn burrito bowl with coconut oilOlive oil → Coconut oilper 100 g	Black bean and corn burrito bowl with sunflower oilOlive oil → Sunflower oilper 100 g	Black bean and corn burrito bowl with canola oilOlive oil → Canola oilper 100 g
Nutrient score	80 Excellent	80 Excellent	79 Excellent	81 Excellent	80 Excellent
Calories	167 kcal	167 kcal	167 kcal	167 kcal	167 kcal
Total Fat	4.62 g	4.62 g	4.62 g	4.62 g	4.62 g
Trans Fat	0 g	0 g	0 g	0 g	0.002 g
Saturated Fat	0.69 g	0.67 g	1.21 g	0.66 g	0.64 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.86 g	2.76 g	2.36 g	2.49 g	2.79 g
Omega-3 Fatty Acids	0.055 g	0.074 g	0.05 g	0.051 g	0.12 g
Polyunsaturated Fat	0.72 g	0.8 g	0.65 g	1.14 g	0.85 g
Omega-6 Fatty Acids	0.67 g	0.73 g	0.61 g	1.09 g	0.73 g
Vitamin E	0.82 mg	0.89 mg	0.71 mg	1.02 mg	0.84 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)	0.051 g	0.11 g	0.046 g	0.047 g	0.11 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0.45 g	0 g	0 g
Omega-9 Fatty Acids	2.89 g	2.53 g	2.39 g	2.56 g	2.8 g
Protein	4.27 g	4.27 g	4.27 g	4.27 g	4.27 g
Water	60.5 mL	60.5 mL	60.5 mL	60.5 mL	60.5 mL
Sodium	67.1 mg	67.1 mg	67.1 mg	67.1 mg	67.1 mg
Total Carbohydrates	29 g	29 g	29 g	29 g	29 g
Sugar	1.02 g	1.02 g	1.02 g	1.02 g	1.02 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.12 mg	1.11 mg	1.11 mg	1.11 mg	1.11 mg
Calcium	14.7 mg	14.6 mg	14.7 mg	14.6 mg	14.6 mg
Fiber	4.06 g	4.06 g	4.06 g	4.06 g	4.06 g
Magnesium	37.6 mg	37.6 mg	37.6 mg	37.6 mg	37.6 mg
Potassium	295 mg	295 mg	295 mg	295 mg	295 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	4.73 mg	4.73 mg	4.73 mg	4.73 mg	4.73 mg
Folate (B9)	71.7 mcg	71.7 mcg	71.7 mcg	71.7 mcg	71.7 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.71 mg	1.71 mg	1.71 mg	1.71 mg	1.71 mg
Phosphorus	135 mg	135 mg	135 mg	135 mg	135 mg
Soluble Fiber	0.78 g	0.78 g	0.78 g	0.78 g	0.78 g
Vitamin A	10.1 mcg RAE	10.1 mcg RAE	10.1 mcg RAE	10.1 mcg RAE	10.1 mcg RAE
Zinc	1.14 mg	1.14 mg	1.14 mg	1.14 mg	1.14 mg
Chloride	90.8 mg	90.8 mg	90.8 mg	90.8 mg	90.8 mg
Choline	20.3 mg	20.3 mg	20.3 mg	20.3 mg	20.3 mg
Insoluble Fiber	4.58 g	4.58 g	4.58 g	4.58 g	4.58 g
Selenium	7.77 mcg	7.77 mcg	7.77 mcg	7.77 mcg	7.77 mcg
Thiamin (B1)	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Vitamin B6	0.27 mg	0.27 mg	0.27 mg	0.27 mg	0.27 mg
Riboflavin (B2)	0.1 mg	0.1 mg	0.1 mg	0.1 mg	0.1 mg
Copper	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Pantothenic Acid (B5)	0.76 mg	0.76 mg	0.76 mg	0.76 mg	0.76 mg
Vitamin K	10.7 mcg	10.2 mcg	10.2 mcg	10.2 mcg	10.7 mcg
Biotin (B7)	2.1 mcg	2.1 mcg	2.1 mcg	2.1 mcg	2.1 mcg
Fluoride	0.02 mg	0.02 mg	0.02 mg	0.02 mg	0.02 mg
Manganese	0.49 mg	0.49 mg	0.49 mg	0.49 mg	0.49 mg
Molybdenum	0.008 mcg	0.008 mcg	0.008 mcg	0.008 mcg	0.008 mcg
Chromium	0.008 mcg	0.008 mcg	0.008 mcg	0.008 mcg	0.008 mcg
Leucine	405 mg	405 mg	405 mg	405 mg	405 mg
Lysine	256 mg	256 mg	256 mg	256 mg	256 mg
Polyphenols	235 mg	233 mg	233 mg	233 mg	233 mg
Beta-Carotene	117 mcg	116 mcg	116 mcg	116 mcg	116 mcg
Isoleucine	216 mg	216 mg	216 mg	216 mg	216 mg
Methionine	85.4 mg	85.4 mg	85.4 mg	85.4 mg	85.4 mg
Oxalates	10.1 mg	10.1 mg	10.1 mg	10.1 mg	10.1 mg
Threonine	192 mg	192 mg	192 mg	192 mg	192 mg
Tryptophan	56.8 mg	56.8 mg	56.8 mg	56.8 mg	56.8 mg
Valine	255 mg	255 mg	255 mg	255 mg	255 mg
Flavonoids	33.7 mg	33.7 mg	33.7 mg	33.7 mg	33.7 mg
Histidine	146 mg	146 mg	146 mg	146 mg	146 mg
Lutein / Zeaxanthin	0.38 mg	0.38 mg	0.38 mg	0.38 mg	0.38 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	269 mg	269 mg	269 mg	269 mg	269 mg
Purines	35.7 mg	35.7 mg	35.7 mg	35.7 mg	35.7 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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