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: Gai lan with garlic (Chinese broccoli) recipe, with 13.6 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Gai lan with garlic (Chinese broccoli) recipeThe recipe as it isper 100 g	Gai lan with garlic (Chinese broccoli) with olive oilVegetable oil → Olive oilper 100 g	Gai lan with garlic (Chinese broccoli) with mustard oilVegetable oil → Mustard oilper 100 g	Gai lan with garlic (Chinese broccoli) with coconut oilVegetable oil → Coconut oilper 100 g	Gai lan with garlic (Chinese broccoli) with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	67 Very good	67 Very good	67 Very good	26 Low	67 Very good
Calories	87.6 kcal	87.6 kcal	87.6 kcal	88 kcal	87.6 kcal
Total Fat	5.21 g	5.21 g	5.21 g	5.21 g	5.21 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.8 g	0.79 g	0.69 g	3.9 g	0.63 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.71 g	3.34 g	2.72 g	0.31 g	1.08 g
Omega-3 Fatty Acids	0.18 g	0.15 g	0.27 g	0.12 g	0.13 g
Polyunsaturated Fat	2.64 g	0.69 g	1.18 g	0.3 g	3.19 g
Omega-6 Fatty Acids	2.46 g	0.54 g	0.91 g	0.17 g	3.07 g
Vitamin E	1.41 mg	1.41 mg	1.85 mg	0.77 mg	2.63 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)	0.11 g	0.11 g	0.44 g	0.077 g	0.085 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	2.72 g	0 g
Omega-9 Fatty Acids	1.28 g	3.33 g	1.15 g	0.29 g	1.33 g
Protein	2.54 g	2.54 g	2.54 g	2.54 g	2.54 g
Water	83.3 mL	83.3 mL	83.3 mL	83.3 mL	83.3 mL
Sodium	348 mg	348 mg	348 mg	348 mg	348 mg
Total Carbohydrates	8.58 g	8.58 g	8.58 g	8.58 g	8.58 g
Sugar	1.19 g	1.19 g	1.19 g	1.19 g	1.19 g
Added Sugar	0.35 g	0.35 g	0.35 g	0.35 g	0.35 g
Iron	2.46 mg	2.49 mg	2.46 mg	2.47 mg	2.46 mg
Calcium	165 mg	165 mg	165 mg	165 mg	165 mg
Fiber	3.21 g	3.21 g	3.21 g	3.21 g	3.21 g
Magnesium	49.9 mg	49.9 mg	49.9 mg	49.9 mg	49.9 mg
Potassium	505 mg	505 mg	505 mg	505 mg	505 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	131 mg	131 mg	131 mg	131 mg	131 mg
Folate (B9)	130 mcg	130 mcg	130 mcg	130 mcg	130 mcg
Iodine	2.27 mcg	2.27 mcg	2.27 mcg	2.27 mcg	2.27 mcg
Niacin (B3)	0.86 mg	0.86 mg	0.86 mg	0.86 mg	0.86 mg
Phosphorus	75.2 mg	75.2 mg	75.2 mg	75.2 mg	75.2 mg
Soluble Fiber	0.93 g	0.93 g	0.93 g	0.93 g	0.93 g
Vitamin A	293 mcg RAE	293 mcg RAE	293 mcg RAE	293 mcg RAE	293 mcg RAE
Zinc	0.71 mg	0.72 mg	0.71 mg	0.72 mg	0.72 mg
Chloride	368 mg	368 mg	368 mg	368 mg	368 mg
Choline	25.1 mg	25.1 mg	25.1 mg	25.1 mg	25.1 mg
Insoluble Fiber	3.49 g	3.49 g	3.49 g	3.49 g	3.49 g
Selenium	2.69 mcg	2.69 mcg	2.69 mcg	2.69 mcg	2.69 mcg
Thiamin (B1)	0.089 mg	0.089 mg	0.089 mg	0.089 mg	0.089 mg
Vitamin B6	0.24 mg	0.24 mg	0.24 mg	0.24 mg	0.24 mg
Riboflavin (B2)	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Copper	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Pantothenic Acid (B5)	0.35 mg	0.35 mg	0.35 mg	0.35 mg	0.35 mg
Vitamin K	310 mcg	311 mcg	309 mcg	309 mcg	309 mcg
Biotin (B7)	0.06 mcg	0.06 mcg	0.06 mcg	0.06 mcg	0.06 mcg
Fluoride	0.052 mg	0.052 mg	0.052 mg	0.052 mg	0.052 mg
Manganese	0.49 mg	0.49 mg	0.49 mg	0.49 mg	0.49 mg
Molybdenum	3.02 mcg	3.02 mcg	3.02 mcg	3.02 mcg	3.02 mcg
Chromium	0.87 mcg	0.87 mcg	0.87 mcg	0.87 mcg	0.87 mcg
Leucine	216 mg	216 mg	216 mg	216 mg	216 mg
Lysine	155 mg	155 mg	155 mg	155 mg	155 mg
Polyphenols	186 mg	195 mg	186 mg	186 mg	186 mg
Beta-Carotene	3,085 mcg	3,092 mcg	3,085 mcg	3,085 mcg	3,085 mcg
Isoleucine	114 mg	114 mg	114 mg	114 mg	114 mg
Methionine	34 mg	34 mg	34 mg	34 mg	34 mg
Oxalates	68 mg	68 mg	68 mg	68 mg	68 mg
Threonine	110 mg	110 mg	110 mg	110 mg	110 mg
Tryptophan	34.3 mg	34.3 mg	34.3 mg	34.3 mg	34.3 mg
Valine	136 mg	136 mg	136 mg	136 mg	136 mg
Flavonoids	73.6 mg	73.7 mg	73.7 mg	73.6 mg	73.6 mg
Histidine	73.1 mg	73.1 mg	73.1 mg	73.1 mg	73.1 mg
Lutein / Zeaxanthin	3.78 mg	3.79 mg	3.78 mg	3.78 mg	3.78 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	133 mg	133 mg	133 mg	133 mg	133 mg
Purines	56 mg	56 mg	56 mg	56 mg	56 mg
MSG (Monosodium Glutamate)	62.4 mg	62.4 mg	62.4 mg	62.4 mg	62.4 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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