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: Braised red cabbage with apple recipe, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

Sort

Nutrient	Braised red cabbage with apple recipeThe recipe as it isper 100 g	Braised red cabbage with apple with mustard oilOlive oil → Mustard oilper 100 g	Braised red cabbage with apple with coconut oilOlive oil → Coconut oilper 100 g	Braised red cabbage with apple with sunflower oilOlive oil → Sunflower oilper 100 g	Braised red cabbage with apple with canola oilOlive oil → Canola oilper 100 g
Nutrient score	94 Excellent	94 Excellent	66 Very good	94 Excellent	94 Excellent
Calories	128 kcal	128 kcal	128 kcal	128 kcal	128 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	0.013 g
Saturated Fat	0.62 g	0.53 g	3.49 g	0.47 g	0.35 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	3.09 g	2.52 g	0.29 g	1 g	2.69 g
Omega-3 Fatty Acids	0.11 g	0.22 g	0.082 g	0.086 g	0.46 g
Polyunsaturated Fat	0.57 g	1.03 g	0.21 g	2.89 g	1.31 g
Omega-6 Fatty Acids	0.46 g	0.81 g	0.13 g	2.8 g	0.83 g
Vitamin E	0.87 mg	1.27 mg	0.27 mg	1.99 mg	1 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)	0.056 g	0.36 g	0.028 g	0.035 g	0.41 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	2.51 g	0 g	0 g
Omega-9 Fatty Acids	3.07 g	1.06 g	0.27 g	1.23 g	2.58 g
Protein	2.4 g	2.4 g	2.4 g	2.4 g	2.4 g
Water	69.4 mL	69.4 mL	69.4 mL	69.4 mL	69.4 mL
Sodium	105 mg	105 mg	105 mg	105 mg	105 mg
Total Carbohydrates	22.3 g	22.3 g	22.3 g	22.3 g	22.3 g
Sugar	14.1 g	14.1 g	14.1 g	14.1 g	14.1 g
Added Sugar	1.97 g	1.97 g	1.97 g	1.97 g	1.97 g
Iron	1.34 mg	1.31 mg	1.31 mg	1.31 mg	1.31 mg
Calcium	74.6 mg	74.6 mg	74.6 mg	74.6 mg	74.6 mg
Fiber	4.67 g	4.67 g	4.67 g	4.67 g	4.67 g
Magnesium	29.3 mg	29.3 mg	29.3 mg	29.3 mg	29.3 mg
Potassium	457 mg	457 mg	457 mg	457 mg	457 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	83.3 mg	83.3 mg	83.3 mg	83.3 mg	83.3 mg
Folate (B9)	31.4 mcg	31.4 mcg	31.4 mcg	31.4 mcg	31.4 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.65 mg	0.65 mg	0.65 mg	0.65 mg	0.65 mg
Phosphorus	57.7 mg	57.7 mg	57.7 mg	57.7 mg	57.7 mg
Soluble Fiber	1.36 g	1.36 g	1.36 g	1.36 g	1.36 g
Vitamin A	72.6 mcg RAE	72.6 mcg RAE	72.6 mcg RAE	72.6 mcg RAE	72.6 mcg RAE
Zinc	0.36 mg	0.36 mg	0.36 mg	0.37 mg	0.36 mg
Chloride	84.6 mg	84.6 mg	84.6 mg	84.6 mg	84.6 mg
Choline	19.8 mg	19.8 mg	19.8 mg	19.8 mg	19.8 mg
Insoluble Fiber	3.54 g	3.54 g	3.54 g	3.54 g	3.54 g
Selenium	0.99 mcg	0.99 mcg	0.99 mcg	0.99 mcg	0.99 mcg
Thiamin (B1)	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Vitamin B6	0.33 mg	0.33 mg	0.33 mg	0.33 mg	0.33 mg
Riboflavin (B2)	0.078 mg	0.078 mg	0.078 mg	0.078 mg	0.078 mg
Copper	0.058 mg	0.058 mg	0.058 mg	0.058 mg	0.058 mg
Pantothenic Acid (B5)	0.27 mg	0.27 mg	0.27 mg	0.27 mg	0.27 mg
Vitamin K	56.9 mcg	54.4 mcg	54.4 mcg	54.7 mcg	57.4 mcg
Biotin (B7)	1.87 mcg	1.87 mcg	1.87 mcg	1.87 mcg	1.87 mcg
Fluoride	0.007 mg	0.007 mg	0.007 mg	0.007 mg	0.007 mg
Manganese	0.4 mg	0.4 mg	0.4 mg	0.4 mg	0.4 mg
Molybdenum	0.093 mcg	0.093 mcg	0.093 mcg	0.093 mcg	0.093 mcg
Chromium	0.037 mcg	0.037 mcg	0.037 mcg	0.037 mcg	0.037 mcg
Leucine	143 mg	143 mg	143 mg	143 mg	143 mg
Lysine	142 mg	142 mg	142 mg	142 mg	142 mg
Polyphenols	471 mg	463 mg	463 mg	463 mg	463 mg
Beta-Carotene	473 mcg	467 mcg	467 mcg	467 mcg	467 mcg
Isoleucine	113 mg	113 mg	113 mg	113 mg	113 mg
Methionine	26.3 mg	26.3 mg	26.3 mg	26.3 mg	26.3 mg
Oxalates	33 mg	33 mg	33 mg	33 mg	33 mg
Threonine	104 mg	104 mg	104 mg	104 mg	104 mg
Tryptophan	30.2 mg	30.2 mg	30.2 mg	30.2 mg	30.2 mg
Valine	135 mg	135 mg	135 mg	135 mg	135 mg
Flavonoids	196 mg	196 mg	196 mg	196 mg	196 mg
Histidine	105 mg	105 mg	105 mg	105 mg	105 mg
Lutein / Zeaxanthin	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Lycopene	0.009 mg	0.009 mg	0.009 mg	0.009 mg	0.009 mg
Phenylalanine	122 mg	122 mg	122 mg	122 mg	122 mg
Purines	26.8 mg	26.8 mg	26.8 mg	26.8 mg	26.8 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.

Like a version?

Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.

One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.

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.

Also: Compare recipes and foods · Swap an ingredient · All recipes

Add a recipe Add from a link My recipes

GapPlate Recipes Privacy Policy · Terms and Conditions