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: Cabbage Peas curry in rice bran oil recipe V2, with 530 g Cabbage Peas curry sans oil · Choose another

Per 100 g Per serving

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Nutrient	Cabbage Peas curry in rice bran oil recipe V2The recipe as it isper 100 g	Cabbage Peas curry in rice bran oil with olive oilCabbage Peas curry sans oil → Olive oilper 100 g	Cabbage Peas curry in rice bran oil with mustard oilCabbage Peas curry sans oil → Mustard oilper 100 g	Cabbage Peas curry in rice bran oil with coconut oilCabbage Peas curry sans oil → Coconut oilper 100 g	Cabbage Peas curry in rice bran oil with sunflower oilCabbage Peas curry sans oil → Sunflower oilper 100 g
Nutrient score	76 Excellent	25 Low	27 Low	25 Low	29 Low
Calories	106 kcal	982 kcal	982 kcal	991 kcal	982 kcal
Total Fat	4.76 g	111 g	111 g	111 g	111 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.92 g	15.6 g	13.2 g	89.1 g	11.8 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.67 g	79.7 g	65 g	8.04 g	26.3 g
Omega-3 Fatty Acids	0.092 g	0.8 g	3.47 g	0.06 g	0.16 g
Polyunsaturated Fat	1.55 g	12.7 g	24.2 g	3.37 g	71.7 g
Omega-6 Fatty Acids	1.46 g	11.9 g	20.8 g	3.32 g	71.6 g
Vitamin E	1.7 mg	16.7 mg	27 mg	1.42 mg	45.3 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)	0.092 g	0.8 g	8.61 g	0.071 g	0.26 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	64.2 g	0 g
Omega-9 Fatty Acids	1.84 g	79.8 g	28.5 g	8.17 g	32.7 g
Protein	3.42 g	0 g	0 g	0 g	0 g
Water	78.8 mL	0 mL	0 mL	0 mL	0 mL
Sodium	300 mg	0 mg	0 mg	0 mg	0 mg
Total Carbohydrates	12.3 g	0 g	0 g	0 g	0 g
Sugar	3.74 g	0 g	0 g	0 g	0 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.28 mg	0.6 mg	0 mg	0.043 mg	0 mg
Calcium	37.4 mg	1.07 mg	0 mg	1.07 mg	0 mg
Fiber	4.07 g	0 g	0 g	0 g	0 g
Magnesium	30 mg	0 mg	0 mg	0 mg	0 mg
Potassium	225 mg	1.07 mg	0 mg	0 mg	0 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	27.2 mg	0 mg	0 mg	0 mg	0 mg
Folate (B9)	44.9 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Iodine	2.14 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.8 mg	0 mg	0 mg	0 mg	0 mg
Phosphorus	58.8 mg	0 mg	0 mg	0 mg	0 mg
Soluble Fiber	0.86 g	0 g	0 g	0 g	0 g
Vitamin A	48.1 mcg RAE	0 mcg RAE	0 mcg RAE	0 mcg RAE	0 mcg RAE
Zinc	0.56 mg	0.053 mg	0 mg	0.021 mg	0.096 mg
Chloride	37.4 mg	0 mg	0 mg	0 mg	0 mg
Choline	19.8 mg	0 mg	0 mg	0.32 mg	0.21 mg
Insoluble Fiber	3 g	0 g	0 g	0 g	0 g
Selenium	0.96 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Thiamin (B1)	0.086 mg	0 mg	0 mg	0 mg	0 mg
Vitamin B6	0.16 mg	0 mg	0 mg	0 mg	0 mg
Riboflavin (B2)	0.064 mg	0 mg	0 mg	0 mg	0 mg
Copper	0.15 mg	0 mg	0 mg	0 mg	0 mg
Pantothenic Acid (B5)	0.27 mg	0 mg	0 mg	0 mg	0 mg
Vitamin K	59.9 mcg	65.4 mcg	1.02 mcg	1.55 mcg	6.79 mcg
Biotin (B7)	2.67 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Fluoride	0.032 mg	0 mg	0 mg	0 mg	0 mg
Manganese	0.41 mg	0 mg	0 mg	0 mg	0 mg
Molybdenum	9.09 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	1.28 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	198 mg	0 mg	0 mg	0 mg	0 mg
Lysine	171 mg	0 mg	0 mg	0 mg	0 mg
Polyphenols	54.3 mg	220 mg	22.2 mg	6.18 mg	6.18 mg
Beta-Carotene	449 mcg	160 mcg	0 mcg	0 mcg	0 mcg
Isoleucine	150 mg	0 mg	0 mg	0 mg	0 mg
Methionine	48.1 mg	0 mg	0 mg	0 mg	0 mg
Oxalates	16 mg	0 mg	0 mg	0 mg	0 mg
Threonine	128 mg	0 mg	0 mg	0 mg	0 mg
Tryptophan	42.8 mg	0 mg	0 mg	0 mg	0 mg
Valine	166 mg	0 mg	0 mg	0 mg	0 mg
Flavonoids	13.9 mg	3.17 mg	3.17 mg	1.03 mg	1.03 mg
Histidine	90.9 mg	0 mg	0 mg	0 mg	0 mg
Lutein / Zeaxanthin	0.48 mg	0.11 mg	0.001 mg	0.001 mg	0.012 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	155 mg	0 mg	0 mg	0 mg	0 mg
Purines	37.4 mg	0 mg	0 mg	0 mg	0 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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