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: Creamy Mushroom and Spinach Stuffed Shells with Tofu Ricotta recipe, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Creamy Mushroom and Spinach Stuffed Shells with Tofu Ricotta recipeThe recipe as it isper 100 g	Creamy Mushroom and Spinach Stuffed Shells with Tofu Ricotta with mustard oilOlive oil → Mustard oilper 100 g	Creamy Mushroom and Spinach Stuffed Shells with Tofu Ricotta with coconut oilOlive oil → Coconut oilper 100 g	Creamy Mushroom and Spinach Stuffed Shells with Tofu Ricotta with sunflower oilOlive oil → Sunflower oilper 100 g	Creamy Mushroom and Spinach Stuffed Shells with Tofu Ricotta with canola oilOlive oil → Canola oilper 100 g
Nutrient score	98 Excellent	99 Excellent	88 Excellent	99 Excellent	99 Excellent
Calories	153 kcal	153 kcal	153 kcal	153 kcal	153 kcal
Total Fat	6.02 g	6.02 g	6.02 g	6.02 g	6.02 g
Trans Fat	0 g	0 g	0 g	0 g	0.007 g
Saturated Fat	0.9 g	0.85 g	2.46 g	0.82 g	0.76 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.13 g	1.82 g	0.61 g	1 g	1.91 g
Omega-3 Fatty Acids	0.17 g	0.23 g	0.16 g	0.16 g	0.36 g
Polyunsaturated Fat	1.22 g	1.46 g	1.02 g	2.47 g	1.62 g
Omega-6 Fatty Acids	1.03 g	1.22 g	0.85 g	2.3 g	1.23 g
Vitamin E	1.09 mg	1.31 mg	0.76 mg	1.69 mg	1.16 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)	0.2 g	0.37 g	0.18 g	0.19 g	0.39 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	1.36 g	0 g	0 g
Omega-9 Fatty Acids	2.19 g	1.11 g	0.68 g	1.19 g	1.93 g
Protein	9.69 g	9.69 g	9.69 g	9.69 g	9.69 g
Water	66 mL	66 mL	66 mL	66 mL	66 mL
Sodium	183 mg	183 mg	183 mg	183 mg	183 mg
Total Carbohydrates	17 g	17 g	17 g	17 g	17 g
Sugar	2.7 g	2.7 g	2.7 g	2.7 g	2.7 g
Added Sugar	0.62 g	0.62 g	0.62 g	0.62 g	0.62 g
Iron	1.94 mg	1.93 mg	1.93 mg	1.93 mg	1.93 mg
Calcium	145 mg	145 mg	145 mg	145 mg	145 mg
Fiber	2.5 g	2.5 g	2.5 g	2.5 g	2.5 g
Magnesium	47.4 mg	47.4 mg	47.4 mg	47.4 mg	47.4 mg
Potassium	340 mg	340 mg	340 mg	340 mg	340 mg
Vitamin B12	0.49 mcg	0.49 mcg	0.49 mcg	0.49 mcg	0.49 mcg
Vitamin D	0.079 mcg	0.079 mcg	0.079 mcg	0.079 mcg	0.079 mcg
Vitamin C	6.59 mg	6.59 mg	6.59 mg	6.59 mg	6.59 mg
Folate (B9)	83.7 mcg	83.7 mcg	83.7 mcg	83.7 mcg	83.7 mcg
Iodine	0.66 mcg	0.66 mcg	0.66 mcg	0.66 mcg	0.66 mcg
Niacin (B3)	3.62 mg	3.62 mg	3.62 mg	3.62 mg	3.62 mg
Phosphorus	121 mg	121 mg	121 mg	121 mg	121 mg
Soluble Fiber	0.58 g	0.58 g	0.58 g	0.58 g	0.58 g
Vitamin A	95.4 mcg RAE	95.4 mcg RAE	95.4 mcg RAE	95.4 mcg RAE	95.4 mcg RAE
Zinc	2.54 mg	2.54 mg	2.54 mg	2.54 mg	2.54 mg
Chloride	160 mg	160 mg	160 mg	160 mg	160 mg
Choline	23 mg	23 mg	23 mg	23 mg	23 mg
Insoluble Fiber	1.44 g	1.44 g	1.44 g	1.44 g	1.44 g
Selenium	12.8 mcg	12.8 mcg	12.8 mcg	12.8 mcg	12.8 mcg
Thiamin (B1)	0.63 mg	0.63 mg	0.63 mg	0.63 mg	0.63 mg
Vitamin B6	0.44 mg	0.44 mg	0.44 mg	0.44 mg	0.44 mg
Riboflavin (B2)	0.37 mg	0.37 mg	0.37 mg	0.37 mg	0.37 mg
Copper	0.23 mg	0.23 mg	0.23 mg	0.23 mg	0.23 mg
Pantothenic Acid (B5)	0.5 mg	0.5 mg	0.5 mg	0.5 mg	0.5 mg
Vitamin K	74.5 mcg	73.1 mcg	73.1 mcg	73.3 mcg	74.7 mcg
Biotin (B7)	3.12 mcg	3.12 mcg	3.12 mcg	3.12 mcg	3.12 mcg
Fluoride	0.042 mg	0.042 mg	0.042 mg	0.042 mg	0.042 mg
Manganese	0.63 mg	0.63 mg	0.63 mg	0.63 mg	0.63 mg
Molybdenum	3.38 mcg	3.38 mcg	3.38 mcg	3.38 mcg	3.38 mcg
Chromium	1.21 mcg	1.21 mcg	1.21 mcg	1.21 mcg	1.21 mcg
Leucine	651 mg	651 mg	651 mg	651 mg	651 mg
Lysine	483 mg	483 mg	483 mg	483 mg	483 mg
Polyphenols	183 mg	179 mg	179 mg	179 mg	179 mg
Beta-Carotene	1,032 mcg	1,029 mcg	1,029 mcg	1,029 mcg	1,029 mcg
Isoleucine	408 mg	408 mg	408 mg	408 mg	408 mg
Methionine	135 mg	135 mg	135 mg	135 mg	135 mg
Oxalates	151 mg	151 mg	151 mg	151 mg	151 mg
Sodium Nitrite / Nitrate	3.55 mg	3.55 mg	3.55 mg	3.55 mg	3.55 mg
Threonine	332 mg	332 mg	332 mg	332 mg	332 mg
Tryptophan	101 mg	101 mg	101 mg	101 mg	101 mg
Valine	445 mg	445 mg	445 mg	445 mg	445 mg
Flavonoids	42.1 mg	42.1 mg	42.1 mg	42.1 mg	42.1 mg
Histidine	287 mg	287 mg	287 mg	287 mg	287 mg
Lutein / Zeaxanthin	1.98 mg	1.98 mg	1.98 mg	1.98 mg	1.98 mg
Lycopene	7.45 mg	7.45 mg	7.45 mg	7.45 mg	7.45 mg
Phenylalanine	453 mg	453 mg	453 mg	453 mg	453 mg
Purines	52.6 mg	52.6 mg	52.6 mg	52.6 mg	52.6 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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