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: Cauliflower curry recipe, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Cauliflower curry recipeThe recipe as it isper 100 g	Cauliflower curry with olive oilVegetable oil → Olive oilper 100 g	Cauliflower curry with mustard oilVegetable oil → Mustard oilper 100 g	Cauliflower curry with coconut oilVegetable oil → Coconut oilper 100 g	Cauliflower curry with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	98 Excellent	98 Excellent	98 Excellent	56 Good	98 Excellent
Calories	67.8 kcal	67.8 kcal	67.8 kcal	68 kcal	67.8 kcal
Total Fat	3.86 g	3.86 g	3.86 g	3.86 g	3.86 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.57 g	0.56 g	0.49 g	2.9 g	0.44 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.3 g	2.52 g	2.05 g	0.24 g	0.82 g
Omega-3 Fatty Acids	0.062 g	0.045 g	0.13 g	0.022 g	0.025 g
Polyunsaturated Fat	1.9 g	0.44 g	0.81 g	0.14 g	2.32 g
Omega-6 Fatty Acids	1.84 g	0.39 g	0.68 g	0.12 g	2.29 g
Vitamin E	0.9 mg	0.9 mg	1.23 mg	0.42 mg	1.81 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)	0.046 g	0.046 g	0.29 g	0.023 g	0.029 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	2.04 g	0 g
Omega-9 Fatty Acids	0.97 g	2.5 g	0.87 g	0.22 g	1 g
Protein	2.08 g	2.08 g	2.08 g	2.08 g	2.08 g
Water	85.7 mL	85.7 mL	85.7 mL	85.7 mL	85.7 mL
Sodium	28.1 mg	28.1 mg	28.1 mg	28.1 mg	28.1 mg
Total Carbohydrates	7.86 g	7.86 g	7.86 g	7.86 g	7.86 g
Sugar	3.06 g	3.06 g	3.06 g	3.06 g	3.06 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.82 mg	0.84 mg	0.82 mg	0.83 mg	0.82 mg
Calcium	33.1 mg	33.2 mg	33.1 mg	33.2 mg	33.1 mg
Fiber	2.42 g	2.42 g	2.42 g	2.42 g	2.42 g
Magnesium	20 mg	20 mg	20 mg	20 mg	20 mg
Potassium	352 mg	352 mg	352 mg	352 mg	352 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	38.4 mg	38.4 mg	38.4 mg	38.4 mg	38.4 mg
Folate (B9)	47.5 mcg	47.5 mcg	47.5 mcg	47.5 mcg	47.5 mcg
Iodine	0.94 mcg	0.94 mcg	0.94 mcg	0.94 mcg	0.94 mcg
Niacin (B3)	0.67 mg	0.67 mg	0.67 mg	0.67 mg	0.67 mg
Phosphorus	50.5 mg	50.5 mg	50.5 mg	50.5 mg	50.5 mg
Soluble Fiber	0.59 g	0.59 g	0.59 g	0.59 g	0.59 g
Vitamin A	30 mcg RAE	30 mcg RAE	30 mcg RAE	30 mcg RAE	30 mcg RAE
Zinc	0.36 mg	0.36 mg	0.36 mg	0.36 mg	0.36 mg
Chloride	30.1 mg	30.1 mg	30.1 mg	30.1 mg	30.1 mg
Choline	33 mg	33 mg	33 mg	33 mg	33 mg
Insoluble Fiber	1.97 g	1.97 g	1.97 g	1.97 g	1.97 g
Selenium	0.87 mcg	0.87 mcg	0.87 mcg	0.87 mcg	0.87 mcg
Thiamin (B1)	0.063 mg	0.063 mg	0.063 mg	0.063 mg	0.063 mg
Vitamin B6	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Riboflavin (B2)	0.062 mg	0.062 mg	0.062 mg	0.062 mg	0.062 mg
Copper	0.083 mg	0.083 mg	0.083 mg	0.083 mg	0.083 mg
Pantothenic Acid (B5)	0.52 mg	0.52 mg	0.52 mg	0.52 mg	0.52 mg
Vitamin K	24.5 mcg	25.7 mcg	23.7 mcg	23.7 mcg	23.8 mcg
Biotin (B7)	1.31 mcg	1.31 mcg	1.31 mcg	1.31 mcg	1.31 mcg
Fluoride	0.63 mg	0.63 mg	0.63 mg	0.63 mg	0.63 mg
Manganese	0.24 mg	0.24 mg	0.24 mg	0.24 mg	0.24 mg
Molybdenum	0.64 mcg	0.64 mcg	0.64 mcg	0.64 mcg	0.64 mcg
Chromium	1.93 mcg	1.93 mcg	1.93 mcg	1.93 mcg	1.93 mcg
Leucine	122 mg	122 mg	122 mg	122 mg	122 mg
Lysine	92.7 mg	92.7 mg	92.7 mg	92.7 mg	92.7 mg
Polyphenols	129 mg	135 mg	129 mg	129 mg	129 mg
Beta-Carotene	341 mcg	346 mcg	341 mcg	341 mcg	341 mcg
Isoleucine	79.9 mg	79.9 mg	79.9 mg	79.9 mg	79.9 mg
Methionine	25.9 mg	25.9 mg	25.9 mg	25.9 mg	25.9 mg
Oxalates	7.89 mg	7.89 mg	7.89 mg	7.89 mg	7.89 mg
Threonine	74.8 mg	74.8 mg	74.8 mg	74.8 mg	74.8 mg
Tryptophan	22.3 mg	22.3 mg	22.3 mg	22.3 mg	22.3 mg
Valine	96.4 mg	96.4 mg	96.4 mg	96.4 mg	96.4 mg
Flavonoids	40.9 mg	40.9 mg	40.9 mg	40.9 mg	40.9 mg
Histidine	85.5 mg	85.5 mg	85.5 mg	85.5 mg	85.5 mg
Lutein / Zeaxanthin	0.38 mg	0.38 mg	0.38 mg	0.38 mg	0.38 mg
Lycopene	0.96 mg	0.96 mg	0.96 mg	0.96 mg	0.96 mg
Phenylalanine	85.6 mg	85.6 mg	85.6 mg	85.6 mg	85.6 mg
Purines	19.1 mg	19.1 mg	19.1 mg	19.1 mg	19.1 mg
MSG (Monosodium Glutamate)	255 mg	255 mg	255 mg	255 mg	255 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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