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: Falafel Vegan by Debbie, with 460 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Falafel Vegan by DebbieThe recipe as it isper 100 g	Falafel Vegan with olive oilVegetable oil → Olive oilper 100 g	Falafel Vegan with mustard oilVegetable oil → Mustard oilper 100 g	Falafel Vegan with coconut oilVegetable oil → Coconut oilper 100 g	Falafel Vegan with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	43 Fair	44 Fair	47 Good	25 Low	49 Good
Calories	943 kcal	943 kcal	943 kcal	951 kcal	943 kcal
Total Fat	97.6 g	97.6 g	97.6 g	97.6 g	97.6 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	13.6 g	13.4 g	11.3 g	79.2 g	10 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	35.7 g	70.2 g	57 g	6 g	22.4 g
Omega-3 Fatty Acids	1.19 g	0.71 g	3.11 g	0.048 g	0.13 g
Polyunsaturated Fat	51.6 g	10.4 g	20.8 g	2.09 g	63.3 g
Omega-6 Fatty Acids	50.4 g	9.71 g	17.7 g	2.05 g	63.2 g
Vitamin E	14.2 mg	14.2 mg	23.4 mg	0.52 mg	39.8 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)	0.71 g	0.71 g	7.7 g	0.055 g	0.23 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	57.5 g	0 g
Omega-9 Fatty Acids	27 g	70.2 g	24.2 g	5.95 g	27.9 g
Protein	4.7 g	4.7 g	4.7 g	4.7 g	4.7 g
Water	0 mL	0 mL	0 mL	0 mL	0 mL
Sodium	239 mg	239 mg	239 mg	239 mg	239 mg
Total Carbohydrates	17.2 g	17.2 g	17.2 g	17.2 g	17.2 g
Sugar	3.55 g	3.55 g	3.55 g	3.55 g	3.55 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	2.89 mg	3.43 mg	2.89 mg	2.93 mg	2.89 mg
Calcium	141 mg	142 mg	141 mg	142 mg	141 mg
Fiber	4.79 g	4.79 g	4.79 g	4.79 g	4.79 g
Magnesium	32.5 mg	32.5 mg	32.5 mg	32.5 mg	32.5 mg
Potassium	266 mg	267 mg	266 mg	266 mg	266 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	13.4 mg	13.4 mg	13.4 mg	13.4 mg	13.4 mg
Folate (B9)	107 mcg	107 mcg	107 mcg	107 mcg	107 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.55 mg	0.55 mg	0.55 mg	0.55 mg	0.55 mg
Phosphorus	104 mg	104 mg	104 mg	104 mg	104 mg
Soluble Fiber	0.95 g	0.95 g	0.95 g	0.95 g	0.95 g
Vitamin A	49.1 mcg RAE	49.1 mcg RAE	49.1 mcg RAE	49.1 mcg RAE	49.1 mcg RAE
Zinc	0.8 mg	0.84 mg	0.79 mg	0.81 mg	0.88 mg
Chloride	139 mg	139 mg	139 mg	139 mg	139 mg
Choline	26.7 mg	26.5 mg	26.5 mg	26.7 mg	26.6 mg
Insoluble Fiber	3.75 g	3.75 g	3.75 g	3.75 g	3.75 g
Selenium	2.71 mcg	2.71 mcg	2.71 mcg	2.71 mcg	2.71 mcg
Thiamin (B1)	0.098 mg	0.098 mg	0.098 mg	0.098 mg	0.098 mg
Vitamin B6	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Riboflavin (B2)	0.063 mg	0.063 mg	0.063 mg	0.063 mg	0.063 mg
Copper	0.25 mg	0.25 mg	0.25 mg	0.25 mg	0.25 mg
Pantothenic Acid (B5)	0.26 mg	0.26 mg	0.26 mg	0.26 mg	0.26 mg
Vitamin K	148 mcg	182 mcg	124 mcg	125 mcg	129 mcg
Biotin (B7)	0.84 mcg	0.84 mcg	0.84 mcg	0.84 mcg	0.84 mcg
Fluoride	0.027 mg	0.027 mg	0.027 mg	0.027 mg	0.027 mg
Manganese	0.71 mg	0.71 mg	0.71 mg	0.71 mg	0.71 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.053 mcg	0.053 mcg	0.053 mcg	0.053 mcg	0.053 mcg
Leucine	370 mg	370 mg	370 mg	370 mg	370 mg
Lysine	307 mg	307 mg	307 mg	307 mg	307 mg
Polyphenols	196 mg	388 mg	211 mg	196 mg	196 mg
Beta-Carotene	583 mcg	727 mcg	583 mcg	583 mcg	583 mcg
Isoleucine	245 mg	245 mg	245 mg	245 mg	245 mg
Methionine	75.8 mg	75.8 mg	75.8 mg	75.8 mg	75.8 mg
Oxalates	124 mg	124 mg	124 mg	124 mg	124 mg
Threonine	205 mg	205 mg	205 mg	205 mg	205 mg
Tryptophan	68.4 mg	68.4 mg	68.4 mg	68.4 mg	68.4 mg
Valine	271 mg	271 mg	271 mg	271 mg	271 mg
Flavonoids	57.7 mg	59.6 mg	59.6 mg	57.7 mg	57.7 mg
Histidine	161 mg	161 mg	161 mg	161 mg	161 mg
Lutein / Zeaxanthin	0.64 mg	0.74 mg	0.64 mg	0.64 mg	0.65 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	291 mg	291 mg	291 mg	291 mg	291 mg
Purines	31.7 mg	31.7 mg	31.7 mg	31.7 mg	31.7 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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