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: Chena mezhukkupuratti Yam fry by Priya, with 27.2 g Coconut oil · Choose another

Per 100 g Per serving

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Nutrient	Chena mezhukkupuratti Yam fry by PriyaThe recipe as it isper 100 g	Chena mezhukkupuratti Yam fry with olive oilCoconut oil → Olive oilper 100 g	Chena mezhukkupuratti Yam fry with mustard oilCoconut oil → Mustard oilper 100 g	Chena mezhukkupuratti Yam fry with sunflower oilCoconut oil → Sunflower oilper 100 g	Chena mezhukkupuratti Yam fry with canola oilCoconut oil → Canola oilper 100 g
Nutrient score	51 Good	86 Excellent	85 Excellent	85 Excellent	85 Excellent
Calories	113 kcal	113 kcal	113 kcal	113 kcal	113 kcal
Total Fat	4.89 g	4.89 g	4.89 g	4.89 g	4.89 g
Trans Fat	0 g	0 g	0 g	0 g	0.014 g
Saturated Fat	3.81 g	0.69 g	0.59 g	0.53 g	0.4 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.32 g	3.36 g	2.73 g	1.1 g	2.92 g
Omega-3 Fatty Acids	0.013 g	0.044 g	0.16 g	0.017 g	0.43 g
Polyunsaturated Fat	0.15 g	0.55 g	1.04 g	3.05 g	1.35 g
Omega-6 Fatty Acids	0.14 g	0.5 g	0.88 g	3.03 g	0.9 g
Vitamin E	0.51 mg	1.16 mg	1.59 mg	2.37 mg	1.3 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)	0.017 g	0.048 g	0.38 g	0.025 g	0.43 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	2.72 g	0 g	0 g	0 g	0 g
Omega-9 Fatty Acids	0.32 g	3.36 g	1.18 g	1.36 g	2.83 g
Protein	1.15 g	1.15 g	1.15 g	1.15 g	1.15 g
Water	77.6 mL	77.6 mL	77.6 mL	77.6 mL	77.6 mL
Sodium	23.7 mg	23.7 mg	23.7 mg	23.7 mg	23.7 mg
Total Carbohydrates	16.3 g	16.3 g	16.3 g	16.3 g	16.3 g
Sugar	0.5 g	0.5 g	0.5 g	0.5 g	0.5 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.72 mg	0.75 mg	0.72 mg	0.72 mg	0.72 mg
Calcium	54.2 mg	54.2 mg	54.2 mg	54.2 mg	54.2 mg
Fiber	2.78 g	2.78 g	2.78 g	2.78 g	2.78 g
Magnesium	33.7 mg	33.7 mg	33.7 mg	33.7 mg	33.7 mg
Potassium	706 mg	706 mg	706 mg	706 mg	706 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	15.1 mg	15.1 mg	15.1 mg	15.1 mg	15.1 mg
Folate (B9)	20.3 mcg	20.3 mcg	20.3 mcg	20.3 mcg	20.3 mcg
Iodine	0.42 mcg	0.42 mcg	0.42 mcg	0.42 mcg	0.42 mcg
Niacin (B3)	0.54 mg	0.54 mg	0.54 mg	0.54 mg	0.54 mg
Phosphorus	54 mg	54 mg	54 mg	54 mg	54 mg
Soluble Fiber	0.7 g	0.7 g	0.7 g	0.7 g	0.7 g
Vitamin A	5.91 mcg RAE	5.91 mcg RAE	5.91 mcg RAE	5.91 mcg RAE	5.91 mcg RAE
Zinc	1.32 mg	1.33 mg	1.32 mg	1.33 mg	1.32 mg
Chloride	11.9 mg	11.9 mg	11.9 mg	11.9 mg	11.9 mg
Choline	10.9 mg	10.9 mg	10.9 mg	10.9 mg	10.9 mg
Insoluble Fiber	3.24 g	3.24 g	3.24 g	3.24 g	3.24 g
Selenium	1.04 mcg	1.04 mcg	1.04 mcg	1.04 mcg	1.04 mcg
Thiamin (B1)	0.059 mg	0.059 mg	0.059 mg	0.059 mg	0.059 mg
Vitamin B6	0.25 mg	0.25 mg	0.25 mg	0.25 mg	0.25 mg
Riboflavin (B2)	0.024 mg	0.024 mg	0.024 mg	0.024 mg	0.024 mg
Copper	0.43 mg	0.43 mg	0.43 mg	0.43 mg	0.43 mg
Pantothenic Acid (B5)	0.28 mg	0.28 mg	0.28 mg	0.28 mg	0.28 mg
Vitamin K	0.17 mcg	2.88 mcg	0.15 mcg	0.39 mcg	3.38 mcg
Biotin (B7)	0.023 mcg	0.023 mcg	0.023 mcg	0.023 mcg	0.023 mcg
Fluoride	0.018 mg	0.018 mg	0.018 mg	0.018 mg	0.018 mg
Manganese	0.74 mg	0.74 mg	0.74 mg	0.74 mg	0.74 mg
Molybdenum	1.29 mcg	1.29 mcg	1.29 mcg	1.29 mcg	1.29 mcg
Chromium	1.1 mcg	1.1 mcg	1.1 mcg	1.1 mcg	1.1 mcg
Leucine	82.3 mg	82.3 mg	82.3 mg	82.3 mg	82.3 mg
Lysine	56.9 mg	56.9 mg	56.9 mg	56.9 mg	56.9 mg
Polyphenols	30.4 mg	39.5 mg	31.1 mg	30.4 mg	30.4 mg
Beta-Carotene	86.6 mcg	93.4 mcg	86.6 mcg	86.6 mcg	86.6 mcg
Isoleucine	51.7 mg	51.7 mg	51.7 mg	51.7 mg	51.7 mg
Methionine	17.8 mg	17.8 mg	17.8 mg	17.8 mg	17.8 mg
Oxalates	376 mg	376 mg	376 mg	376 mg	376 mg
Threonine	47 mg	47 mg	47 mg	47 mg	47 mg
Tryptophan	14.3 mg	14.3 mg	14.3 mg	14.3 mg	14.3 mg
Valine	60.7 mg	60.7 mg	60.7 mg	60.7 mg	60.7 mg
Flavonoids	8.65 mg	8.74 mg	8.74 mg	8.65 mg	8.65 mg
Histidine	79.7 mg	79.7 mg	79.7 mg	79.7 mg	79.7 mg
Lutein / Zeaxanthin	0.044 mg	0.049 mg	0.044 mg	0.045 mg	0.045 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	51.4 mg	51.4 mg	51.4 mg	51.4 mg	51.4 mg
Purines	16.4 mg	16.4 mg	16.4 mg	16.4 mg	16.4 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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