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: Gajar Matar Sabzi Carrot green peas curry by Sunita, with 27.2 g Sunflower oil · Choose another

Per 100 g Per serving

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Nutrient	Gajar Matar Sabzi Carrot green peas curry by SunitaThe recipe as it isper 100 g	Gajar Matar Sabzi Carrot green peas curry with olive oilSunflower oil → Olive oilper 100 g	Gajar Matar Sabzi Carrot green peas curry with mustard oilSunflower oil → Mustard oilper 100 g	Gajar Matar Sabzi Carrot green peas curry with coconut oilSunflower oil → Coconut oilper 100 g	Gajar Matar Sabzi Carrot green peas curry with canola oilSunflower oil → Canola oilper 100 g
Nutrient score	97 Excellent	97 Excellent	97 Excellent	54 Good	97 Excellent
Calories	81.6 kcal	81.6 kcal	81.6 kcal	81.9 kcal	81.6 kcal
Total Fat	4.93 g	4.93 g	4.93 g	4.93 g	4.93 g
Trans Fat	0 g	0 g	0 g	0 g	0.014 g
Saturated Fat	0.52 g	0.68 g	0.58 g	3.79 g	0.39 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.08 g	3.35 g	2.72 g	0.31 g	2.91 g
Omega-3 Fatty Acids	0.035 g	0.062 g	0.18 g	0.031 g	0.44 g
Polyunsaturated Fat	3.07 g	0.57 g	1.06 g	0.18 g	1.37 g
Omega-6 Fatty Acids	3.04 g	0.51 g	0.89 g	0.15 g	0.91 g
Vitamin E	2.31 mg	1.1 mg	1.53 mg	0.45 mg	1.24 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)	0.026 g	0.049 g	0.38 g	0.018 g	0.43 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	1.32 g	3.32 g	1.15 g	0.29 g	2.79 g
Protein	2.14 g	2.14 g	2.14 g	2.14 g	2.14 g
Water	84.2 mL	84.2 mL	84.2 mL	84.2 mL	84.2 mL
Sodium	30.5 mg	30.5 mg	30.5 mg	30.5 mg	30.5 mg
Total Carbohydrates	8.01 g	8.01 g	8.01 g	8.01 g	8.01 g
Sugar	3.16 g	3.16 g	3.16 g	3.16 g	3.16 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.06 mg	1.09 mg	1.06 mg	1.07 mg	1.06 mg
Calcium	28.3 mg	28.3 mg	28.3 mg	28.3 mg	28.3 mg
Fiber	2.99 g	2.99 g	2.99 g	2.99 g	2.99 g
Magnesium	18.1 mg	18.1 mg	18.1 mg	18.1 mg	18.1 mg
Potassium	214 mg	214 mg	214 mg	214 mg	214 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	15.1 mg	15.1 mg	15.1 mg	15.1 mg	15.1 mg
Folate (B9)	28.2 mcg	28.2 mcg	28.2 mcg	28.2 mcg	28.2 mcg
Iodine	0.44 mcg	0.44 mcg	0.44 mcg	0.44 mcg	0.44 mcg
Niacin (B3)	1.02 mg	1.02 mg	1.02 mg	1.02 mg	1.02 mg
Phosphorus	49.5 mg	49.5 mg	49.5 mg	49.5 mg	49.5 mg
Soluble Fiber	0.73 g	0.73 g	0.73 g	0.73 g	0.73 g
Vitamin A	281 mcg RAE	281 mcg RAE	281 mcg RAE	281 mcg RAE	281 mcg RAE
Zinc	0.52 mg	0.52 mg	0.52 mg	0.52 mg	0.52 mg
Chloride	27.9 mg	27.9 mg	27.9 mg	27.9 mg	27.9 mg
Choline	10.9 mg	10.9 mg	10.9 mg	10.9 mg	10.9 mg
Insoluble Fiber	2.36 g	2.36 g	2.36 g	2.36 g	2.36 g
Selenium	0.68 mcg	0.68 mcg	0.68 mcg	0.68 mcg	0.68 mcg
Thiamin (B1)	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Vitamin B6	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Riboflavin (B2)	0.068 mg	0.068 mg	0.068 mg	0.068 mg	0.068 mg
Copper	0.091 mg	0.091 mg	0.091 mg	0.091 mg	0.091 mg
Pantothenic Acid (B5)	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Vitamin K	26.1 mcg	28.6 mcg	25.9 mcg	25.9 mcg	29.1 mcg
Biotin (B7)	0.9 mcg	0.9 mcg	0.9 mcg	0.9 mcg	0.9 mcg
Fluoride	0.014 mg	0.014 mg	0.014 mg	0.014 mg	0.014 mg
Manganese	0.23 mg	0.23 mg	0.23 mg	0.23 mg	0.23 mg
Molybdenum	0.022 mcg	0.022 mcg	0.022 mcg	0.022 mcg	0.022 mcg
Chromium	0.028 mcg	0.028 mcg	0.028 mcg	0.028 mcg	0.028 mcg
Leucine	166 mg	166 mg	166 mg	166 mg	166 mg
Lysine	140 mg	140 mg	140 mg	140 mg	140 mg
Polyphenols	97.5 mg	107 mg	98.2 mg	97.5 mg	97.5 mg
Beta-Carotene	2,848 mcg	2,855 mcg	2,848 mcg	2,848 mcg	2,848 mcg
Isoleucine	94.5 mg	94.5 mg	94.5 mg	94.5 mg	94.5 mg
Methionine	30.5 mg	30.5 mg	30.5 mg	30.5 mg	30.5 mg
Oxalates	17.6 mg	17.6 mg	17.6 mg	17.6 mg	17.6 mg
Threonine	82.1 mg	82.1 mg	82.1 mg	82.1 mg	82.1 mg
Tryptophan	27 mg	27 mg	27 mg	27 mg	27 mg
Valine	111 mg	111 mg	111 mg	111 mg	111 mg
Flavonoids	13.4 mg	13.5 mg	13.5 mg	13.4 mg	13.4 mg
Histidine	64 mg	64 mg	64 mg	64 mg	64 mg
Lutein / Zeaxanthin	0.75 mg	0.76 mg	0.75 mg	0.75 mg	0.75 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	107 mg	107 mg	107 mg	107 mg	107 mg
Purines	16.8 mg	16.8 mg	16.8 mg	16.8 mg	16.8 mg
MSG (Monosodium Glutamate)	59.1 mg	59.1 mg	59.1 mg	59.1 mg	59.1 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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