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 Mushroom Stuffed Bell Peppers for Vitamin D recipe, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Garlic Mushroom Stuffed Bell Peppers for Vitamin D recipeThe recipe as it isper 100 g	Garlic Mushroom Stuffed Bell Peppers for Vitamin D with mustard oilOlive oil → Mustard oilper 100 g	Garlic Mushroom Stuffed Bell Peppers for Vitamin D with coconut oilOlive oil → Coconut oilper 100 g	Garlic Mushroom Stuffed Bell Peppers for Vitamin D with sunflower oilOlive oil → Sunflower oilper 100 g	Garlic Mushroom Stuffed Bell Peppers for Vitamin D with canola oilOlive oil → Canola oilper 100 g
Nutrient score	88 Excellent	89 Excellent	83 Excellent	90 Excellent	88 Excellent
Calories	201 kcal	201 kcal	201 kcal	201 kcal	201 kcal
Total Fat	5.98 g	5.98 g	5.98 g	5.98 g	5.98 g
Trans Fat	0 g	0 g	0 g	0 g	0.007 g
Saturated Fat	1.01 g	0.96 g	2.56 g	0.93 g	0.86 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	3.26 g	2.94 g	1.74 g	2.12 g	3.04 g
Omega-3 Fatty Acids	0.046 g	0.1 g	0.031 g	0.033 g	0.24 g
Polyunsaturated Fat	1.04 g	1.29 g	0.85 g	2.3 g	1.44 g
Omega-6 Fatty Acids	1 g	1.18 g	0.81 g	2.26 g	1.19 g
Vitamin E	0.97 mg	1.19 mg	0.65 mg	1.58 mg	1.04 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)	0.053 g	0.22 g	0.037 g	0.042 g	0.24 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	1.36 g	0 g	0 g
Omega-9 Fatty Acids	3.23 g	2.14 g	1.71 g	2.23 g	2.96 g
Protein	5.63 g	5.63 g	5.63 g	5.63 g	5.63 g
Water	55.1 mL	55.1 mL	55.1 mL	55.1 mL	55.1 mL
Sodium	8.98 mg	8.98 mg	8.98 mg	8.98 mg	8.98 mg
Total Carbohydrates	32.4 g	32.4 g	32.4 g	32.4 g	32.4 g
Sugar	4.12 g	4.12 g	4.12 g	4.12 g	4.12 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.6 mg	1.59 mg	1.59 mg	1.59 mg	1.59 mg
Calcium	26.4 mg	26.3 mg	26.4 mg	26.3 mg	26.3 mg
Fiber	3.11 g	3.11 g	3.11 g	3.11 g	3.11 g
Magnesium	74.3 mg	74.3 mg	74.3 mg	74.3 mg	74.3 mg
Potassium	423 mg	423 mg	423 mg	423 mg	423 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.083 mcg	0.083 mcg	0.083 mcg	0.083 mcg	0.083 mcg
Vitamin C	69.2 mg	69.2 mg	69.2 mg	69.2 mg	69.2 mg
Folate (B9)	25.7 mcg	25.7 mcg	25.7 mcg	25.7 mcg	25.7 mcg
Iodine	0.57 mcg	0.57 mcg	0.57 mcg	0.57 mcg	0.57 mcg
Niacin (B3)	3.47 mg	3.47 mg	3.47 mg	3.47 mg	3.47 mg
Phosphorus	170 mg	170 mg	170 mg	170 mg	170 mg
Soluble Fiber	0.62 g	0.62 g	0.62 g	0.62 g	0.62 g
Vitamin A	87.6 mcg RAE	87.6 mcg RAE	87.6 mcg RAE	87.6 mcg RAE	87.6 mcg RAE
Zinc	1.38 mg	1.38 mg	1.38 mg	1.38 mg	1.38 mg
Chloride	3.45 mg	3.45 mg	3.45 mg	3.45 mg	3.45 mg
Choline	18.4 mg	18.4 mg	18.4 mg	18.4 mg	18.4 mg
Insoluble Fiber	2.25 g	2.25 g	2.25 g	2.25 g	2.25 g
Selenium	10.1 mcg	10.1 mcg	10.1 mcg	10.1 mcg	10.1 mcg
Thiamin (B1)	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Vitamin B6	0.37 mg	0.37 mg	0.37 mg	0.37 mg	0.37 mg
Riboflavin (B2)	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Copper	0.37 mg	0.37 mg	0.37 mg	0.37 mg	0.37 mg
Pantothenic Acid (B5)	1.23 mg	1.23 mg	1.23 mg	1.23 mg	1.23 mg
Vitamin K	42.3 mcg	41 mcg	41 mcg	41.1 mcg	42.6 mcg
Biotin (B7)	11 mcg	11 mcg	11 mcg	11 mcg	11 mcg
Fluoride	0.016 mg	0.016 mg	0.016 mg	0.016 mg	0.016 mg
Manganese	1.41 mg	1.41 mg	1.41 mg	1.41 mg	1.41 mg
Molybdenum	2.6 mcg	2.6 mcg	2.6 mcg	2.6 mcg	2.6 mcg
Chromium	1.27 mcg	1.27 mcg	1.27 mcg	1.27 mcg	1.27 mcg
Leucine	402 mg	402 mg	402 mg	402 mg	402 mg
Lysine	241 mg	241 mg	241 mg	241 mg	241 mg
Polyphenols	158 mg	154 mg	154 mg	154 mg	154 mg
Beta-Carotene	339 mcg	335 mcg	335 mcg	335 mcg	335 mcg
Isoleucine	244 mg	244 mg	244 mg	244 mg	244 mg
Methionine	114 mg	114 mg	114 mg	114 mg	114 mg
Oxalates	49 mg	49 mg	49 mg	49 mg	49 mg
Threonine	212 mg	212 mg	212 mg	212 mg	212 mg
Tryptophan	77.4 mg	77.4 mg	77.4 mg	77.4 mg	77.4 mg
Valine	292 mg	292 mg	292 mg	292 mg	292 mg
Flavonoids	37.6 mg	37.6 mg	37.5 mg	37.5 mg	37.5 mg
Histidine	169 mg	169 mg	169 mg	169 mg	169 mg
Lutein / Zeaxanthin	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Lycopene	0.24 mg	0.24 mg	0.24 mg	0.24 mg	0.24 mg
Phenylalanine	270 mg	270 mg	270 mg	270 mg	270 mg
Purines	42.6 mg	42.6 mg	42.6 mg	42.6 mg	42.6 mg
MSG (Monosodium Glutamate)	75 mg	75 mg	75 mg	75 mg	75 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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