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: Catalan Escalivada recipe, with 40.8 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Catalan Escalivada recipeThe recipe as it isper 100 g	Catalan Escalivada with mustard oilOlive oil → Mustard oilper 100 g	Catalan Escalivada with coconut oilOlive oil → Coconut oilper 100 g	Catalan Escalivada with sunflower oilOlive oil → Sunflower oilper 100 g	Catalan Escalivada with canola oilOlive oil → Canola oilper 100 g
Nutrient score	88 Excellent	88 Excellent	47 Good	88 Excellent	88 Excellent
Calories	87.8 kcal	87.8 kcal	88.2 kcal	87.8 kcal	87.8 kcal
Total Fat	5.14 g	5.14 g	5.14 g	5.14 g	5.14 g
Trans Fat	0 g	0 g	0 g	0 g	0.014 g
Saturated Fat	0.71 g	0.61 g	4.01 g	0.54 g	0.41 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	3.53 g	2.86 g	0.31 g	1.13 g	3.06 g
Omega-3 Fatty Acids	0.063 g	0.18 g	0.03 g	0.034 g	0.47 g
Polyunsaturated Fat	0.62 g	1.14 g	0.2 g	3.27 g	1.46 g
Omega-6 Fatty Acids	0.55 g	0.95 g	0.17 g	3.23 g	0.98 g
Vitamin E	1.57 mg	2.03 mg	0.88 mg	2.85 mg	1.72 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)	0.058 g	0.41 g	0.025 g	0.033 g	0.46 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	2.88 g	0 g	0 g
Omega-9 Fatty Acids	3.52 g	1.22 g	0.31 g	1.41 g	2.96 g
Protein	1.64 g	1.64 g	1.64 g	1.64 g	1.64 g
Water	82.9 mL	82.9 mL	82.9 mL	82.9 mL	82.9 mL
Sodium	4.34 mg	4.34 mg	4.34 mg	4.34 mg	4.34 mg
Total Carbohydrates	10.2 g	10.2 g	10.2 g	10.2 g	10.2 g
Sugar	5.62 g	5.62 g	5.62 g	5.62 g	5.62 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.47 mg	0.44 mg	0.44 mg	0.44 mg	0.44 mg
Calcium	18.2 mg	18.2 mg	18.2 mg	18.2 mg	18.2 mg
Fiber	4.23 g	4.23 g	4.23 g	4.23 g	4.23 g
Magnesium	21 mg	21 mg	21 mg	21 mg	21 mg
Potassium	345 mg	345 mg	345 mg	345 mg	345 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	48.9 mg	48.9 mg	48.9 mg	48.9 mg	48.9 mg
Folate (B9)	42.9 mcg	42.9 mcg	42.9 mcg	42.9 mcg	42.9 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.06 mg	1.06 mg	1.06 mg	1.06 mg	1.06 mg
Phosphorus	40.6 mg	40.6 mg	40.6 mg	40.6 mg	40.6 mg
Soluble Fiber	1.1 g	1.1 g	1.1 g	1.1 g	1.1 g
Vitamin A	56.6 mcg RAE	56.6 mcg RAE	56.6 mcg RAE	56.6 mcg RAE	56.6 mcg RAE
Zinc	0.3 mg	0.29 mg	0.3 mg	0.3 mg	0.29 mg
Chloride	7.24 mg	7.24 mg	7.24 mg	7.24 mg	7.24 mg
Choline	10.5 mg	10.5 mg	10.5 mg	10.5 mg	10.5 mg
Insoluble Fiber	3.4 g	3.4 g	3.4 g	3.4 g	3.4 g
Selenium	0.52 mcg	0.52 mcg	0.52 mcg	0.52 mcg	0.52 mcg
Thiamin (B1)	0.07 mg	0.07 mg	0.07 mg	0.07 mg	0.07 mg
Vitamin B6	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Riboflavin (B2)	0.075 mg	0.075 mg	0.075 mg	0.075 mg	0.075 mg
Copper	0.1 mg	0.1 mg	0.1 mg	0.1 mg	0.1 mg
Pantothenic Acid (B5)	0.43 mg	0.43 mg	0.43 mg	0.43 mg	0.43 mg
Vitamin K	8.41 mcg	5.52 mcg	5.54 mcg	5.78 mcg	8.94 mcg
Biotin (B7)	0.34 mcg	0.34 mcg	0.34 mcg	0.34 mcg	0.34 mcg
Fluoride	0.002 mg	0.002 mg	0.002 mg	0.002 mg	0.002 mg
Manganese	0.34 mg	0.34 mg	0.34 mg	0.34 mg	0.34 mg
Molybdenum	0.088 mcg	0.088 mcg	0.088 mcg	0.088 mcg	0.088 mcg
Chromium	0.098 mcg	0.098 mcg	0.098 mcg	0.098 mcg	0.098 mcg
Leucine	109 mg	109 mg	109 mg	109 mg	109 mg
Lysine	95.9 mg	95.9 mg	95.9 mg	95.9 mg	95.9 mg
Polyphenols	184 mg	176 mg	175 mg	175 mg	175 mg
Beta-Carotene	595 mcg	588 mcg	588 mcg	588 mcg	588 mcg
Isoleucine	74.9 mg	74.9 mg	74.9 mg	74.9 mg	74.9 mg
Methionine	23.4 mg	23.4 mg	23.4 mg	23.4 mg	23.4 mg
Oxalates	18.4 mg	18.4 mg	18.4 mg	18.4 mg	18.4 mg
Threonine	76.4 mg	76.4 mg	76.4 mg	76.4 mg	76.4 mg
Tryptophan	18.5 mg	18.5 mg	18.5 mg	18.5 mg	18.5 mg
Valine	88.8 mg	88.8 mg	88.8 mg	88.8 mg	88.8 mg
Flavonoids	33 mg	33 mg	32.9 mg	32.9 mg	32.9 mg
Histidine	71.6 mg	71.6 mg	71.6 mg	71.6 mg	71.6 mg
Lutein / Zeaxanthin	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Lycopene	0.17 mg	0.17 mg	0.17 mg	0.17 mg	0.17 mg
Phenylalanine	83.9 mg	83.9 mg	83.9 mg	83.9 mg	83.9 mg
Purines	19.6 mg	19.6 mg	19.6 mg	19.6 mg	19.6 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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