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 n Spinach Rice Pilaf recipe, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Creamy Mushroom n Spinach Rice Pilaf recipeThe recipe as it isper 100 g	Creamy Mushroom n Spinach Rice Pilaf with mustard oilOlive oil → Mustard oilper 100 g	Creamy Mushroom n Spinach Rice Pilaf with coconut oilOlive oil → Coconut oilper 100 g	Creamy Mushroom n Spinach Rice Pilaf with sunflower oilOlive oil → Sunflower oilper 100 g	Creamy Mushroom n Spinach Rice Pilaf with canola oilOlive oil → Canola oilper 100 g
Nutrient score	60 Very good	61 Very good	43 Fair	64 Very good	61 Very good
Calories	148 kcal	148 kcal	148 kcal	148 kcal	148 kcal
Total Fat	4.81 g	4.81 g	4.81 g	4.81 g	4.81 g
Trans Fat	0 g	0 g	0 g	0 g	0.007 g
Saturated Fat	2.44 g	2.39 g	4 g	2.36 g	2.29 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.8 g	1.48 g	0.28 g	0.67 g	1.58 g
Omega-3 Fatty Acids	0.042 g	0.099 g	0.026 g	0.028 g	0.23 g
Polyunsaturated Fat	0.38 g	0.62 g	0.18 g	1.63 g	0.78 g
Omega-6 Fatty Acids	0.33 g	0.52 g	0.15 g	1.6 g	0.53 g
Vitamin E	0.54 mg	0.75 mg	0.21 mg	1.14 mg	0.61 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)	0.031 g	0.2 g	0.016 g	0.02 g	0.22 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	1.09 g	1.09 g	2.45 g	1.09 g	1.09 g
Omega-9 Fatty Acids	1.85 g	0.76 g	0.33 g	0.85 g	1.58 g
Protein	3.1 g	3.1 g	3.1 g	3.1 g	3.1 g
Water	68.2 mL	68.2 mL	68.2 mL	68.2 mL	68.2 mL
Sodium	220 mg	220 mg	220 mg	220 mg	220 mg
Total Carbohydrates	23.5 g	23.5 g	23.5 g	23.5 g	23.5 g
Sugar	1.47 g	1.47 g	1.47 g	1.47 g	1.47 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.81 mg	0.8 mg	0.8 mg	0.8 mg	0.8 mg
Calcium	22.1 mg	22.1 mg	22.1 mg	22.1 mg	22.1 mg
Fiber	1.12 g	1.12 g	1.12 g	1.12 g	1.12 g
Magnesium	22.8 mg	22.8 mg	22.8 mg	22.8 mg	22.8 mg
Potassium	229 mg	229 mg	229 mg	229 mg	229 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.035 mcg	0.035 mcg	0.035 mcg	0.035 mcg	0.035 mcg
Vitamin C	4.15 mg	4.15 mg	4.15 mg	4.15 mg	4.15 mg
Folate (B9)	24.9 mcg	24.9 mcg	24.9 mcg	24.9 mcg	24.9 mcg
Iodine	0.075 mcg	0.075 mcg	0.075 mcg	0.075 mcg	0.075 mcg
Niacin (B3)	1.39 mg	1.39 mg	1.39 mg	1.39 mg	1.39 mg
Phosphorus	72.8 mg	72.8 mg	72.8 mg	72.8 mg	72.8 mg
Soluble Fiber	0.3 g	0.3 g	0.3 g	0.3 g	0.3 g
Vitamin A	40.1 mcg RAE	40.1 mcg RAE	40.1 mcg RAE	40.1 mcg RAE	40.1 mcg RAE
Zinc	0.67 mg	0.67 mg	0.67 mg	0.67 mg	0.67 mg
Chloride	281 mg	281 mg	281 mg	281 mg	281 mg
Choline	11.3 mg	11.3 mg	11.3 mg	11.3 mg	11.3 mg
Insoluble Fiber	0.81 g	0.81 g	0.81 g	0.81 g	0.81 g
Selenium	6.47 mcg	6.47 mcg	6.47 mcg	6.47 mcg	6.47 mcg
Thiamin (B1)	0.057 mg	0.057 mg	0.057 mg	0.057 mg	0.057 mg
Vitamin B6	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Riboflavin (B2)	0.1 mg	0.1 mg	0.1 mg	0.1 mg	0.1 mg
Copper	0.17 mg	0.17 mg	0.17 mg	0.17 mg	0.17 mg
Pantothenic Acid (B5)	0.49 mg	0.49 mg	0.49 mg	0.49 mg	0.49 mg
Vitamin K	38.4 mcg	37 mcg	37 mcg	37.1 mcg	38.6 mcg
Biotin (B7)	3.71 mcg	3.71 mcg	3.71 mcg	3.71 mcg	3.71 mcg
Fluoride	0.044 mg	0.044 mg	0.044 mg	0.044 mg	0.044 mg
Manganese	0.53 mg	0.53 mg	0.53 mg	0.53 mg	0.53 mg
Molybdenum	0.45 mcg	0.45 mcg	0.45 mcg	0.45 mcg	0.45 mcg
Chromium	0.14 mcg	0.14 mcg	0.14 mcg	0.14 mcg	0.14 mcg
Leucine	263 mg	263 mg	263 mg	263 mg	263 mg
Lysine	134 mg	134 mg	134 mg	134 mg	134 mg
Polyphenols	80.7 mg	76.5 mg	76.2 mg	76.2 mg	76.2 mg
Beta-Carotene	498 mcg	495 mcg	495 mcg	495 mcg	495 mcg
Isoleucine	143 mg	143 mg	143 mg	143 mg	143 mg
Methionine	63 mg	63 mg	63 mg	63 mg	63 mg
Oxalates	80.9 mg	80.9 mg	80.9 mg	80.9 mg	80.9 mg
Sodium Nitrite / Nitrate	1.8 mg	1.8 mg	1.8 mg	1.8 mg	1.8 mg
Threonine	120 mg	120 mg	120 mg	120 mg	120 mg
Tryptophan	41.2 mg	41.2 mg	41.2 mg	41.2 mg	41.2 mg
Valine	177 mg	177 mg	177 mg	177 mg	177 mg
Flavonoids	28.8 mg	28.8 mg	28.8 mg	28.8 mg	28.8 mg
Histidine	121 mg	121 mg	121 mg	121 mg	121 mg
Lutein / Zeaxanthin	0.99 mg	0.99 mg	0.99 mg	0.99 mg	0.99 mg
Lycopene	0.03 mg	0.03 mg	0.03 mg	0.03 mg	0.03 mg
Phenylalanine	158 mg	158 mg	158 mg	158 mg	158 mg
Purines	28.1 mg	28.1 mg	28.1 mg	28.1 mg	28.1 mg
MSG (Monosodium Glutamate)	31.9 mg	31.9 mg	31.9 mg	31.9 mg	31.9 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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