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: Edamame soba salad recipe, with 13.6 g Sesame oil · Choose another

Per 100 g Per serving

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Nutrient	Edamame soba salad recipeThe recipe as it isper 100 g	Edamame soba salad with olive oilSesame oil → Olive oilper 100 g	Edamame soba salad with mustard oilSesame oil → Mustard oilper 100 g	Edamame soba salad with coconut oilSesame oil → Coconut oilper 100 g	Edamame soba salad with sunflower oilSesame oil → Sunflower oilper 100 g
Nutrient score	63 Very good	65 Very good	66 Very good	54 Good	67 Very good
Calories	106 kcal	106 kcal	106 kcal	106 kcal	106 kcal
Total Fat	4.02 g	4.02 g	4.02 g	4.02 g	4.02 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.57 g	0.56 g	0.52 g	1.73 g	0.5 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.36 g	1.93 g	1.69 g	0.79 g	1.08 g
Omega-3 Fatty Acids	0.13 g	0.14 g	0.18 g	0.13 g	0.13 g
Polyunsaturated Fat	1.8 g	1.27 g	1.45 g	1.12 g	2.21 g
Omega-6 Fatty Acids	1.67 g	1.13 g	1.27 g	1 g	2.08 g
Vitamin E	0.32 mg	0.55 mg	0.71 mg	0.3 mg	1 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)	0.12 g	0.13 g	0.25 g	0.12 g	0.12 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	1.02 g	0 g
Omega-9 Fatty Acids	1.31 g	1.87 g	1.06 g	0.73 g	1.12 g
Protein	5.73 g	5.73 g	5.73 g	5.73 g	5.73 g
Water	75.9 mL	75.9 mL	75.9 mL	75.9 mL	75.9 mL
Sodium	378 mg	378 mg	378 mg	378 mg	378 mg
Total Carbohydrates	13.5 g	13.5 g	13.5 g	13.5 g	13.5 g
Sugar	2.69 g	2.69 g	2.69 g	2.69 g	2.69 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.59 mg	1.6 mg	1.59 mg	1.59 mg	1.59 mg
Calcium	43.8 mg	43.8 mg	43.8 mg	43.8 mg	43.8 mg
Fiber	2.52 g	2.52 g	2.52 g	2.52 g	2.52 g
Magnesium	54.9 mg	54.9 mg	54.9 mg	54.9 mg	54.9 mg
Potassium	279 mg	279 mg	279 mg	279 mg	279 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	3.26 mg	3.26 mg	3.26 mg	3.26 mg	3.26 mg
Folate (B9)	98.6 mcg	98.6 mcg	98.6 mcg	98.6 mcg	98.6 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.94 mg	0.94 mg	0.94 mg	0.94 mg	0.94 mg
Phosphorus	115 mg	115 mg	115 mg	115 mg	115 mg
Soluble Fiber	0.67 g	0.67 g	0.67 g	0.67 g	0.67 g
Vitamin A	69.8 mcg RAE	69.8 mcg RAE	69.8 mcg RAE	69.8 mcg RAE	69.8 mcg RAE
Zinc	1.21 mg	1.21 mg	1.21 mg	1.21 mg	1.21 mg
Chloride	355 mg	355 mg	355 mg	355 mg	355 mg
Choline	22.8 mg	22.8 mg	22.8 mg	22.8 mg	22.8 mg
Insoluble Fiber	2.52 g	2.52 g	2.52 g	2.52 g	2.52 g
Selenium	4.85 mcg	4.85 mcg	4.85 mcg	4.85 mcg	4.85 mcg
Thiamin (B1)	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Vitamin B6	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Riboflavin (B2)	0.059 mg	0.059 mg	0.059 mg	0.059 mg	0.059 mg
Copper	0.28 mg	0.28 mg	0.28 mg	0.28 mg	0.28 mg
Pantothenic Acid (B5)	0.18 mg	0.18 mg	0.18 mg	0.18 mg	0.18 mg
Vitamin K	21.2 mcg	21.9 mcg	20.9 mcg	20.9 mcg	21 mcg
Biotin (B7)	0.73 mcg	0.73 mcg	0.73 mcg	0.73 mcg	0.73 mcg
Fluoride	0.041 mg	0.041 mg	0.041 mg	0.041 mg	0.041 mg
Manganese	0.74 mg	0.74 mg	0.74 mg	0.74 mg	0.74 mg
Molybdenum	3.75 mcg	3.75 mcg	3.75 mcg	3.75 mcg	3.75 mcg
Chromium	0.47 mcg	0.47 mcg	0.47 mcg	0.47 mcg	0.47 mcg
Leucine	488 mg	488 mg	488 mg	488 mg	488 mg
Lysine	321 mg	321 mg	321 mg	321 mg	321 mg
Polyphenols	94.4 mg	97 mg	93.8 mg	93.6 mg	93.6 mg
Beta-Carotene	712 mcg	715 mcg	712 mcg	712 mcg	712 mcg
Isoleucine	290 mg	290 mg	290 mg	290 mg	290 mg
Methionine	97.8 mg	97.8 mg	97.8 mg	97.8 mg	97.8 mg
Oxalates	34.3 mg	34.3 mg	34.3 mg	34.3 mg	34.3 mg
Threonine	240 mg	240 mg	240 mg	240 mg	240 mg
Tryptophan	79.7 mg	79.7 mg	79.7 mg	79.7 mg	79.7 mg
Valine	314 mg	314 mg	314 mg	314 mg	314 mg
Flavonoids	44.2 mg	44.2 mg	44.2 mg	44.2 mg	44.2 mg
Histidine	170 mg	170 mg	170 mg	170 mg	170 mg
Lutein / Zeaxanthin	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	323 mg	323 mg	323 mg	323 mg	323 mg
Purines	38 mg	38 mg	38 mg	38 mg	38 mg
MSG (Monosodium Glutamate)	70.1 mg	70.1 mg	70.1 mg	70.1 mg	70.1 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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