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: Fiber-Rich Brazilian Cheese Bread recipe, with 71.8 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Fiber-Rich Brazilian Cheese Bread recipeThe recipe as it isper 100 g	Fiber-Rich Brazilian Cheese Bread with mustard oilOlive oil → Mustard oilper 100 g	Fiber-Rich Brazilian Cheese Bread with coconut oilOlive oil → Coconut oilper 100 g	Fiber-Rich Brazilian Cheese Bread with sunflower oilOlive oil → Sunflower oilper 100 g	Fiber-Rich Brazilian Cheese Bread with canola oilOlive oil → Canola oilper 100 g
Nutrient score	58 Good	61 Very good	25 Low	61 Very good	62 Very good
Calories	376 kcal	376 kcal	377 kcal	376 kcal	376 kcal
Total Fat	19 g	19 g	19 g	19 g	19 g
Trans Fat	0.21 g	0.21 g	0.21 g	0.21 g	0.25 g
Saturated Fat	5.7 g	5.44 g	13.9 g	5.28 g	4.93 g
Cholesterol	19.5 mg	19.5 mg	19.5 mg	19.5 mg	19.5 mg
Monounsaturated Fat	10.5 g	8.87 g	2.5 g	4.55 g	9.36 g
Omega-3 Fatty Acids	0.72 g	1.01 g	0.63 g	0.64 g	1.72 g
Polyunsaturated Fat	2.37 g	3.66 g	1.33 g	8.98 g	4.48 g
Omega-6 Fatty Acids	1.65 g	2.65 g	0.7 g	8.33 g	2.71 g
Vitamin E	2.01 mg	3.16 mg	0.3 mg	5.21 mg	2.38 mg
DHA (Docosahexaenoic Acid)	7.1 mg	7.1 mg	7.1 mg	7.1 mg	7.1 mg
EPA (Eicosapentaenoic Acid)	8.87 mg	8.87 mg	8.87 mg	8.87 mg	8.87 mg
ALA (Alpha-Linolenic Acid)	0.72 g	1.59 g	0.64 g	0.66 g	1.73 g
Arachidonic Acid	15.1 mg	15.1 mg	15.1 mg	15.1 mg	15.1 mg
Medium-Chain Triglycerides	0.37 g	0.37 g	7.56 g	0.37 g	0.37 g
Omega-9 Fatty Acids	10.1 g	4.36 g	2.08 g	4.82 g	8.7 g
Protein	7.24 g	7.24 g	7.24 g	7.24 g	7.24 g
Water	28 mL	28 mL	28 mL	28 mL	28 mL
Sodium	127 mg	127 mg	127 mg	127 mg	127 mg
Total Carbohydrates	44.9 g	44.9 g	44.9 g	44.9 g	44.9 g
Sugar	2.8 g	2.8 g	2.8 g	2.8 g	2.8 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.26 mg	1.19 mg	1.2 mg	1.19 mg	1.19 mg
Calcium	199 mg	199 mg	199 mg	199 mg	199 mg
Fiber	2.7 g	2.7 g	2.7 g	2.7 g	2.7 g
Magnesium	36.1 mg	36.1 mg	36.1 mg	36.1 mg	36.1 mg
Potassium	247 mg	247 mg	247 mg	247 mg	247 mg
Vitamin B12	0.21 mcg	0.21 mcg	0.21 mcg	0.21 mcg	0.21 mcg
Vitamin D	0.089 mcg	0.089 mcg	0.089 mcg	0.089 mcg	0.089 mcg
Vitamin C	4.32 mg	4.32 mg	4.32 mg	4.32 mg	4.32 mg
Folate (B9)	19.4 mcg	19.4 mcg	19.4 mcg	19.4 mcg	19.4 mcg
Iodine	7.98 mcg	7.98 mcg	7.98 mcg	7.98 mcg	7.98 mcg
Niacin (B3)	0.9 mg	0.9 mg	0.9 mg	0.9 mg	0.9 mg
Phosphorus	195 mg	195 mg	195 mg	195 mg	195 mg
Soluble Fiber	0.67 g	0.67 g	0.67 g	0.67 g	0.67 g
Vitamin A	449 mcg RAE	449 mcg RAE	449 mcg RAE	449 mcg RAE	449 mcg RAE
Zinc	0.93 mg	0.92 mg	0.92 mg	0.93 mg	0.92 mg
Chloride	170 mg	170 mg	170 mg	170 mg	170 mg
Choline	14 mg	14 mg	14 mg	14 mg	14 mg
Insoluble Fiber	2.45 g	2.45 g	2.45 g	2.45 g	2.45 g
Selenium	5.89 mcg	5.89 mcg	5.89 mcg	5.89 mcg	5.89 mcg
Thiamin (B1)	0.091 mg	0.091 mg	0.091 mg	0.091 mg	0.091 mg
Vitamin B6	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Riboflavin (B2)	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Copper	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Pantothenic Acid (B5)	0.52 mg	0.52 mg	0.52 mg	0.52 mg	0.52 mg
Vitamin K	9.14 mcg	1.94 mcg	2 mcg	2.58 mcg	10.5 mcg
Biotin (B7)	1.15 mcg	1.15 mcg	1.15 mcg	1.15 mcg	1.15 mcg
Fluoride	0.017 mg	0.017 mg	0.017 mg	0.017 mg	0.017 mg
Manganese	0.37 mg	0.37 mg	0.37 mg	0.37 mg	0.37 mg
Molybdenum	0.89 mcg	0.89 mcg	0.89 mcg	0.89 mcg	0.89 mcg
Chromium	0.21 mcg	0.21 mcg	0.21 mcg	0.21 mcg	0.21 mcg
Leucine	650 mg	650 mg	650 mg	650 mg	650 mg
Lysine	514 mg	514 mg	514 mg	514 mg	514 mg
Polyphenols	65.4 mg	43.3 mg	41.5 mg	41.5 mg	41.5 mg
Beta-Carotene	3,956 mcg	3,938 mcg	3,938 mcg	3,938 mcg	3,938 mcg
Isoleucine	373 mg	373 mg	373 mg	373 mg	373 mg
Methionine	160 mg	160 mg	160 mg	160 mg	160 mg
Oxalates	54.2 mg	54.2 mg	54.2 mg	54.2 mg	54.2 mg
Threonine	303 mg	303 mg	303 mg	303 mg	303 mg
Tryptophan	99.9 mg	99.9 mg	99.9 mg	99.9 mg	99.9 mg
Valine	469 mg	469 mg	469 mg	469 mg	469 mg
Flavonoids	9.37 mg	9.37 mg	9.13 mg	9.13 mg	9.13 mg
Histidine	200 mg	200 mg	200 mg	200 mg	200 mg
Lutein / Zeaxanthin	0.069 mg	0.057 mg	0.057 mg	0.059 mg	0.059 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	373 mg	373 mg	373 mg	373 mg	373 mg
Purines	16.7 mg	16.7 mg	16.7 mg	16.7 mg	16.7 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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