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: Crispy Pan-Seared Salmon with Garlic Butter and Herbs recipe, with 13.6 g Olive oil · Choose another

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Nutrient	Crispy Pan-Seared Salmon with Garlic Butter and Herbs recipeThe recipe as it isper 100 g	Crispy Pan-Seared Salmon with Garlic Butter and Herbs with mustard oilOlive oil → Mustard oilper 100 g	Crispy Pan-Seared Salmon with Garlic Butter and Herbs with coconut oilOlive oil → Coconut oilper 100 g	Crispy Pan-Seared Salmon with Garlic Butter and Herbs with sunflower oilOlive oil → Sunflower oilper 100 g	Crispy Pan-Seared Salmon with Garlic Butter and Herbs with canola oilOlive oil → Canola oilper 100 g
Nutrient score	56 Good	57 Good	40 Fair	59 Good	57 Good
Calories	252 kcal	252 kcal	252 kcal	252 kcal	252 kcal
Total Fat	18.2 g	18.2 g	18.2 g	18.2 g	18.2 g
Trans Fat	0.12 g	0.12 g	0.12 g	0.12 g	0.13 g
Saturated Fat	5.1 g	5.02 g	7.56 g	4.98 g	4.87 g
Cholesterol	56.8 mg	56.8 mg	56.8 mg	56.8 mg	56.8 mg
Monounsaturated Fat	5.78 g	5.28 g	3.38 g	3.99 g	5.43 g
Omega-3 Fatty Acids	2.11 g	2.2 g	2.08 g	2.09 g	2.41 g
Polyunsaturated Fat	2.83 g	3.22 g	2.52 g	4.81 g	3.46 g
Omega-6 Fatty Acids	0.65 g	0.95 g	0.37 g	2.65 g	0.97 g
Vitamin E	0.98 mg	1.33 mg	0.47 mg	1.94 mg	1.1 mg
DHA (Docosahexaenoic Acid)	984 mg	984 mg	984 mg	984 mg	984 mg
EPA (Eicosapentaenoic Acid)	716 mg	716 mg	716 mg	716 mg	716 mg
ALA (Alpha-Linolenic Acid)	0.097 g	0.36 g	0.072 g	0.079 g	0.4 g
Arachidonic Acid	81.4 mg	81.4 mg	81.4 mg	81.4 mg	81.4 mg
Medium-Chain Triglycerides	0.25 g	0.25 g	2.4 g	0.25 g	0.25 g
Omega-9 Fatty Acids	5.33 g	3.61 g	2.93 g	3.75 g	4.91 g
Protein	18.4 g	18.4 g	18.4 g	18.4 g	18.4 g
Water	59.6 mL	59.6 mL	59.6 mL	59.6 mL	59.6 mL
Sodium	59.8 mg	59.8 mg	59.8 mg	59.8 mg	59.8 mg
Total Carbohydrates	1.84 g	1.84 g	1.84 g	1.84 g	1.84 g
Sugar	0.19 g	0.19 g	0.19 g	0.19 g	0.19 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.06 mg	1.04 mg	1.04 mg	1.04 mg	1.04 mg
Calcium	34.7 mg	34.7 mg	34.7 mg	34.7 mg	34.7 mg
Fiber	0.37 g	0.37 g	0.37 g	0.37 g	0.37 g
Magnesium	30.7 mg	30.7 mg	30.7 mg	30.7 mg	30.7 mg
Potassium	407 mg	407 mg	407 mg	407 mg	407 mg
Vitamin B12	2.87 mcg	2.87 mcg	2.87 mcg	2.87 mcg	2.87 mcg
Vitamin D	7.18 mcg	7.18 mcg	7.18 mcg	7.18 mcg	7.18 mcg
Vitamin C	15.1 mg	15.1 mg	15.1 mg	15.1 mg	15.1 mg
Folate (B9)	38.9 mcg	38.9 mcg	38.9 mcg	38.9 mcg	38.9 mcg
Iodine	17.9 mcg	17.9 mcg	17.9 mcg	17.9 mcg	17.9 mcg
Niacin (B3)	7.06 mg	7.06 mg	7.06 mg	7.06 mg	7.06 mg
Phosphorus	237 mg	237 mg	237 mg	237 mg	237 mg
Soluble Fiber	0.071 g	0.071 g	0.071 g	0.071 g	0.071 g
Vitamin A	98.2 mcg RAE	98.2 mcg RAE	98.2 mcg RAE	98.2 mcg RAE	98.2 mcg RAE
Zinc	0.45 mg	0.45 mg	0.45 mg	0.45 mg	0.45 mg
Chloride	62.5 mg	62.5 mg	62.5 mg	62.5 mg	62.5 mg
Choline	78.8 mg	78.8 mg	78.8 mg	78.8 mg	78.8 mg
Insoluble Fiber	0.25 g	0.25 g	0.25 g	0.25 g	0.25 g
Selenium	34.3 mcg	34.3 mcg	34.3 mcg	34.3 mcg	34.3 mcg
Thiamin (B1)	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Vitamin B6	0.59 mg	0.59 mg	0.59 mg	0.59 mg	0.59 mg
Riboflavin (B2)	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Copper	0.06 mg	0.06 mg	0.06 mg	0.06 mg	0.06 mg
Pantothenic Acid (B5)	1.49 mg	1.49 mg	1.49 mg	1.49 mg	1.49 mg
Vitamin K	119 mcg	117 mcg	117 mcg	117 mcg	119 mcg
Biotin (B7)	9 mcg	9 mcg	9 mcg	9 mcg	9 mcg
Fluoride	0.046 mg	0.046 mg	0.046 mg	0.046 mg	0.046 mg
Manganese	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Molybdenum	2.68 mcg	2.68 mcg	2.68 mcg	2.68 mcg	2.68 mcg
Chromium	0.59 mcg	0.59 mcg	0.59 mcg	0.59 mcg	0.59 mcg
Leucine	1,667 mg	1,667 mg	1,667 mg	1,667 mg	1,667 mg
Lysine	1,827 mg	1,827 mg	1,827 mg	1,827 mg	1,827 mg
Polyphenols	59.8 mg	53.1 mg	52.6 mg	52.6 mg	52.6 mg
Beta-Carotene	517 mcg	512 mcg	512 mcg	512 mcg	512 mcg
Isoleucine	1,053 mg	1,053 mg	1,053 mg	1,053 mg	1,053 mg
Methionine	589 mg	589 mg	589 mg	589 mg	589 mg
Oxalates	112 mg	112 mg	112 mg	112 mg	112 mg
Threonine	960 mg	960 mg	960 mg	960 mg	960 mg
Tryptophan	239 mg	239 mg	239 mg	239 mg	239 mg
Valine	1,120 mg	1,120 mg	1,120 mg	1,120 mg	1,120 mg
Flavonoids	16.3 mg	16.3 mg	16.3 mg	16.3 mg	16.3 mg
Histidine	1,049 mg	1,049 mg	1,049 mg	1,049 mg	1,049 mg
Lutein / Zeaxanthin	0.53 mg	0.52 mg	0.52 mg	0.52 mg	0.52 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	900 mg	900 mg	900 mg	900 mg	900 mg
Purines	157 mg	157 mg	157 mg	157 mg	157 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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