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: Garlic Lemon Kale with Salmon recipe, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Garlic Lemon Kale with Salmon recipeThe recipe as it isper 100 g	Garlic Lemon Kale with Salmon with mustard oilOlive oil → Mustard oilper 100 g	Garlic Lemon Kale with Salmon with coconut oilOlive oil → Coconut oilper 100 g	Garlic Lemon Kale with Salmon with sunflower oilOlive oil → Sunflower oilper 100 g	Garlic Lemon Kale with Salmon with canola oilOlive oil → Canola oilper 100 g
Nutrient score	75 Excellent	76 Excellent	47 Good	76 Excellent	77 Excellent
Calories	209 kcal	209 kcal	210 kcal	209 kcal	209 kcal
Total Fat	14.6 g	14.6 g	14.6 g	14.6 g	14.6 g
Trans Fat	0 g	0 g	0 g	0 g	0.016 g
Saturated Fat	2.89 g	2.77 g	6.63 g	2.7 g	2.54 g
Cholesterol	37.4 mg	37.4 mg	37.4 mg	37.4 mg	37.4 mg
Monounsaturated Fat	5.81 g	5.06 g	2.16 g	3.09 g	5.28 g
Omega-3 Fatty Acids	1.63 g	1.77 g	1.6 g	1.6 g	2.09 g
Polyunsaturated Fat	2.38 g	2.96 g	1.9 g	5.38 g	3.33 g
Omega-6 Fatty Acids	0.74 g	1.2 g	0.31 g	3.78 g	1.22 g
Vitamin E	1.49 mg	2.01 mg	0.71 mg	2.94 mg	1.66 mg
DHA (Docosahexaenoic Acid)	748 mg	748 mg	748 mg	748 mg	748 mg
EPA (Eicosapentaenoic Acid)	544 mg	544 mg	544 mg	544 mg	544 mg
ALA (Alpha-Linolenic Acid)	0.12 g	0.52 g	0.086 g	0.096 g	0.58 g
Arachidonic Acid	57.8 mg	57.8 mg	57.8 mg	57.8 mg	57.8 mg
Medium-Chain Triglycerides	0 g	0 g	3.26 g	0 g	0 g
Omega-9 Fatty Acids	5.47 g	2.86 g	1.83 g	3.07 g	4.84 g
Protein	15.1 g	15.1 g	15.1 g	15.1 g	15.1 g
Water	64.8 mL	64.8 mL	64.8 mL	64.8 mL	64.8 mL
Sodium	52.1 mg	52.1 mg	52.1 mg	52.1 mg	52.1 mg
Total Carbohydrates	3.84 g	3.84 g	3.84 g	3.84 g	3.84 g
Sugar	0.47 g	0.47 g	0.47 g	0.47 g	0.47 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.78 mg	0.75 mg	0.75 mg	0.75 mg	0.75 mg
Calcium	59.4 mg	59.4 mg	59.4 mg	59.4 mg	59.4 mg
Fiber	1.15 g	1.15 g	1.15 g	1.15 g	1.15 g
Magnesium	29.3 mg	29.3 mg	29.3 mg	29.3 mg	29.3 mg
Potassium	410 mg	410 mg	410 mg	410 mg	410 mg
Vitamin B12	2.18 mcg	2.18 mcg	2.18 mcg	2.18 mcg	2.18 mcg
Vitamin D	5.44 mcg	5.44 mcg	5.44 mcg	5.44 mcg	5.44 mcg
Vitamin C	38.6 mg	38.6 mg	38.6 mg	38.6 mg	38.6 mg
Folate (B9)	59.7 mcg	59.7 mcg	59.7 mcg	59.7 mcg	59.7 mcg
Iodine	13.6 mcg	13.6 mcg	13.6 mcg	13.6 mcg	13.6 mcg
Niacin (B3)	5.59 mg	5.59 mg	5.59 mg	5.59 mg	5.59 mg
Phosphorus	204 mg	204 mg	204 mg	204 mg	204 mg
Soluble Fiber	0.16 g	0.16 g	0.16 g	0.16 g	0.16 g
Vitamin A	106 mcg RAE	106 mcg RAE	106 mcg RAE	106 mcg RAE	106 mcg RAE
Zinc	0.39 mg	0.38 mg	0.39 mg	0.39 mg	0.38 mg
Chloride	58.4 mg	58.4 mg	58.4 mg	58.4 mg	58.4 mg
Choline	65.8 mg	65.8 mg	65.8 mg	65.8 mg	65.8 mg
Insoluble Fiber	0.83 g	0.83 g	0.83 g	0.83 g	0.83 g
Selenium	26.3 mcg	26.3 mcg	26.3 mcg	26.3 mcg	26.3 mcg
Thiamin (B1)	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Vitamin B6	0.53 mg	0.53 mg	0.53 mg	0.53 mg	0.53 mg
Riboflavin (B2)	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Copper	0.082 mg	0.082 mg	0.082 mg	0.082 mg	0.082 mg
Pantothenic Acid (B5)	1.14 mg	1.14 mg	1.14 mg	1.14 mg	1.14 mg
Vitamin K	215 mcg	212 mcg	212 mcg	212 mcg	215 mcg
Biotin (B7)	7.01 mcg	7.01 mcg	7.01 mcg	7.01 mcg	7.01 mcg
Fluoride	0.05 mg	0.05 mg	0.05 mg	0.05 mg	0.05 mg
Manganese	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Molybdenum	2.04 mcg	2.04 mcg	2.04 mcg	2.04 mcg	2.04 mcg
Chromium	0.46 mcg	0.46 mcg	0.46 mcg	0.46 mcg	0.46 mcg
Leucine	1,310 mg	1,310 mg	1,310 mg	1,310 mg	1,310 mg
Lysine	1,421 mg	1,421 mg	1,421 mg	1,421 mg	1,421 mg
Polyphenols	111 mg	101 mg	100 mg	100 mg	100 mg
Beta-Carotene	2,790 mcg	2,782 mcg	2,782 mcg	2,782 mcg	2,782 mcg
Isoleucine	831 mg	831 mg	831 mg	831 mg	831 mg
Methionine	460 mg	460 mg	460 mg	460 mg	460 mg
Oxalates	8.1 mg	8.1 mg	8.1 mg	8.1 mg	8.1 mg
Threonine	757 mg	757 mg	757 mg	757 mg	757 mg
Tryptophan	193 mg	193 mg	193 mg	193 mg	193 mg
Valine	888 mg	888 mg	888 mg	888 mg	888 mg
Flavonoids	17.2 mg	17.2 mg	17.1 mg	17.1 mg	17.1 mg
Histidine	813 mg	813 mg	813 mg	813 mg	813 mg
Lutein / Zeaxanthin	1.9 mg	1.9 mg	1.9 mg	1.9 mg	1.9 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	724 mg	724 mg	724 mg	724 mg	724 mg
Purines	122 mg	122 mg	122 mg	122 mg	122 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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