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: Frijoles charros recipe, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Frijoles charros recipeThe recipe as it isper 100 g	Frijoles charros with mustard oilOlive oil → Mustard oilper 100 g	Frijoles charros with coconut oilOlive oil → Coconut oilper 100 g	Frijoles charros with sunflower oilOlive oil → Sunflower oilper 100 g	Frijoles charros with canola oilOlive oil → Canola oilper 100 g
Nutrient score	88 Excellent	90 Excellent	81 Excellent	91 Excellent	89 Excellent
Calories	94.8 kcal	94.8 kcal	94.9 kcal	94.8 kcal	94.8 kcal
Total Fat	1.84 g	1.84 g	1.84 g	1.84 g	1.84 g
Trans Fat	0 g	0 g	0 g	0 g	0.005 g
Saturated Fat	0.26 g	0.23 g	1.3 g	0.21 g	0.16 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.17 g	0.96 g	0.16 g	0.42 g	1.02 g
Omega-3 Fatty Acids	0.046 g	0.083 g	0.035 g	0.036 g	0.17 g
Polyunsaturated Fat	0.31 g	0.47 g	0.18 g	1.14 g	0.57 g
Omega-6 Fatty Acids	0.26 g	0.39 g	0.14 g	1.11 g	0.4 g
Vitamin E	0.38 mg	0.52 mg	0.16 mg	0.78 mg	0.42 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)	0.063 g	0.17 g	0.053 g	0.056 g	0.19 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0.91 g	0 g	0 g
Omega-9 Fatty Acids	1.16 g	0.43 g	0.15 g	0.49 g	0.98 g
Protein	4.84 g	4.84 g	4.84 g	4.84 g	4.84 g
Water	77.6 mL	77.6 mL	77.6 mL	77.6 mL	77.6 mL
Sodium	4.42 mg	4.42 mg	4.42 mg	4.42 mg	4.42 mg
Total Carbohydrates	15 g	15 g	15 g	15 g	15 g
Sugar	1.28 g	1.28 g	1.28 g	1.28 g	1.28 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.26 mg	1.25 mg	1.25 mg	1.25 mg	1.25 mg
Calcium	30.7 mg	30.6 mg	30.7 mg	30.6 mg	30.6 mg
Fiber	3.68 g	3.68 g	3.68 g	3.68 g	3.68 g
Magnesium	40.7 mg	40.7 mg	40.7 mg	40.7 mg	40.7 mg
Potassium	356 mg	356 mg	356 mg	356 mg	356 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	4.37 mg	4.37 mg	4.37 mg	4.37 mg	4.37 mg
Folate (B9)	115 mcg	115 mcg	115 mcg	115 mcg	115 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.6 mg	0.6 mg	0.6 mg	0.6 mg	0.6 mg
Phosphorus	101 mg	101 mg	101 mg	101 mg	101 mg
Soluble Fiber	0.61 g	0.61 g	0.61 g	0.61 g	0.61 g
Vitamin A	10.2 mcg RAE	10.2 mcg RAE	10.2 mcg RAE	10.2 mcg RAE	10.2 mcg RAE
Zinc	0.8 mg	0.79 mg	0.8 mg	0.8 mg	0.79 mg
Chloride	7.52 mg	7.52 mg	7.52 mg	7.52 mg	7.52 mg
Choline	20.9 mg	20.9 mg	20.9 mg	20.9 mg	20.9 mg
Insoluble Fiber	3.23 g	3.23 g	3.23 g	3.23 g	3.23 g
Selenium	2.53 mcg	2.53 mcg	2.53 mcg	2.53 mcg	2.53 mcg
Thiamin (B1)	0.18 mg	0.18 mg	0.18 mg	0.18 mg	0.18 mg
Vitamin B6	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Riboflavin (B2)	0.051 mg	0.051 mg	0.051 mg	0.051 mg	0.051 mg
Copper	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Pantothenic Acid (B5)	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Vitamin K	6.65 mcg	5.74 mcg	5.74 mcg	5.82 mcg	6.81 mcg
Biotin (B7)	3.32 mcg	3.32 mcg	3.32 mcg	3.32 mcg	3.32 mcg
Fluoride	0.01 mg	0.01 mg	0.01 mg	0.01 mg	0.01 mg
Manganese	0.38 mg	0.38 mg	0.38 mg	0.38 mg	0.38 mg
Molybdenum	42.9 mcg	42.9 mcg	42.9 mcg	42.9 mcg	42.9 mcg
Chromium	3.69 mcg	3.69 mcg	3.69 mcg	3.69 mcg	3.69 mcg
Leucine	394 mg	394 mg	394 mg	394 mg	394 mg
Lysine	325 mg	325 mg	325 mg	325 mg	325 mg
Polyphenols	132 mg	129 mg	129 mg	129 mg	129 mg
Beta-Carotene	113 mcg	111 mcg	111 mcg	111 mcg	111 mcg
Isoleucine	234 mg	234 mg	234 mg	234 mg	234 mg
Methionine	58.6 mg	58.6 mg	58.6 mg	58.6 mg	58.6 mg
Oxalates	20 mg	20 mg	20 mg	20 mg	20 mg
Threonine	191 mg	191 mg	191 mg	191 mg	191 mg
Tryptophan	54.2 mg	54.2 mg	54.2 mg	54.2 mg	54.2 mg
Valine	257 mg	257 mg	257 mg	257 mg	257 mg
Flavonoids	53.7 mg	53.7 mg	53.7 mg	53.7 mg	53.7 mg
Histidine	159 mg	159 mg	159 mg	159 mg	159 mg
Lutein / Zeaxanthin	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Lycopene	0.43 mg	0.43 mg	0.43 mg	0.43 mg	0.43 mg
Phenylalanine	266 mg	266 mg	266 mg	266 mg	266 mg
Purines	37.6 mg	37.6 mg	37.6 mg	37.6 mg	37.6 mg
MSG (Monosodium Glutamate)	41 mg	41 mg	41 mg	41 mg	41 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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