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: Green Beans Poriyal Indian by Nidhu, with 27.2 g Coconut oil · Choose another

Per 100 g Per serving

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Nutrient	Green Beans Poriyal Indian by NidhuThe recipe as it isper 100 g	Green Beans Poriyal Indian with olive oilCoconut oil → Olive oilper 100 g	Green Beans Poriyal Indian with mustard oilCoconut oil → Mustard oilper 100 g	Green Beans Poriyal Indian with sunflower oilCoconut oil → Sunflower oilper 100 g	Green Beans Poriyal Indian with canola oilCoconut oil → Canola oilper 100 g
Nutrient score	44 Fair	49 Good	50 Good	51 Good	52 Good
Calories	116 kcal	116 kcal	116 kcal	116 kcal	116 kcal
Total Fat	9.23 g	9.23 g	9.23 g	9.23 g	9.23 g
Trans Fat	0 g	0 g	0 g	0 g	0.014 g
Saturated Fat	7.61 g	4.49 g	4.39 g	4.33 g	4.2 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.54 g	3.58 g	2.95 g	1.31 g	3.14 g
Omega-3 Fatty Acids	0.041 g	0.072 g	0.19 g	0.045 g	0.45 g
Polyunsaturated Fat	0.24 g	0.64 g	1.13 g	3.14 g	1.43 g
Omega-6 Fatty Acids	0.2 g	0.56 g	0.94 g	3.09 g	0.96 g
Vitamin E	0.47 mg	1.12 mg	1.56 mg	2.33 mg	1.26 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)	0.049 g	0.08 g	0.41 g	0.057 g	0.46 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	4.58 g	1.86 g	1.86 g	1.86 g	1.86 g
Omega-9 Fatty Acids	0.53 g	3.57 g	1.39 g	1.57 g	3.04 g
Protein	2.17 g	2.17 g	2.17 g	2.17 g	2.17 g
Water	80.3 mL	80.3 mL	80.3 mL	80.3 mL	80.3 mL
Sodium	7.72 mg	7.72 mg	7.72 mg	7.72 mg	7.72 mg
Total Carbohydrates	8.2 g	8.2 g	8.2 g	8.2 g	8.2 g
Sugar	3.45 g	3.45 g	3.45 g	3.45 g	3.45 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.21 mg	1.23 mg	1.21 mg	1.21 mg	1.21 mg
Calcium	38.4 mg	38.4 mg	38.3 mg	38.3 mg	38.3 mg
Fiber	3.4 g	3.4 g	3.4 g	3.4 g	3.4 g
Magnesium	27.8 mg	27.8 mg	27.8 mg	27.8 mg	27.8 mg
Potassium	229 mg	229 mg	229 mg	229 mg	229 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	19.3 mg	19.3 mg	19.3 mg	19.3 mg	19.3 mg
Folate (B9)	33.4 mcg	33.4 mcg	33.4 mcg	33.4 mcg	33.4 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.7 mg	0.7 mg	0.7 mg	0.7 mg	0.7 mg
Phosphorus	50.9 mg	50.9 mg	50.9 mg	50.9 mg	50.9 mg
Soluble Fiber	0.69 g	0.69 g	0.69 g	0.69 g	0.69 g
Vitamin A	28 mcg RAE	28 mcg RAE	28 mcg RAE	28 mcg RAE	28 mcg RAE
Zinc	0.39 mg	0.39 mg	0.39 mg	0.39 mg	0.39 mg
Chloride	14.2 mg	14.2 mg	14.2 mg	14.2 mg	14.2 mg
Choline	12.8 mg	12.8 mg	12.8 mg	12.8 mg	12.8 mg
Insoluble Fiber	2.83 g	2.83 g	2.83 g	2.83 g	2.83 g
Selenium	1.94 mcg	1.94 mcg	1.94 mcg	1.94 mcg	1.94 mcg
Thiamin (B1)	0.076 mg	0.076 mg	0.076 mg	0.076 mg	0.076 mg
Vitamin B6	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Riboflavin (B2)	0.08 mg	0.08 mg	0.08 mg	0.08 mg	0.08 mg
Copper	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Pantothenic Acid (B5)	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Vitamin K	11.2 mcg	13.9 mcg	11.1 mcg	11.4 mcg	14.4 mcg
Biotin (B7)	1.18 mcg	1.18 mcg	1.18 mcg	1.18 mcg	1.18 mcg
Fluoride	0.021 mg	0.021 mg	0.021 mg	0.021 mg	0.021 mg
Manganese	0.38 mg	0.38 mg	0.38 mg	0.38 mg	0.38 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	146 mg	146 mg	146 mg	146 mg	146 mg
Lysine	128 mg	128 mg	128 mg	128 mg	128 mg
Polyphenols	49.5 mg	58.6 mg	50.2 mg	49.5 mg	49.5 mg
Beta-Carotene	351 mcg	358 mcg	351 mcg	351 mcg	351 mcg
Isoleucine	106 mg	106 mg	106 mg	106 mg	106 mg
Methionine	32.3 mg	32.3 mg	32.3 mg	32.3 mg	32.3 mg
Oxalates	14.7 mg	14.7 mg	14.7 mg	14.7 mg	14.7 mg
Threonine	91.3 mg	91.3 mg	91.3 mg	91.3 mg	91.3 mg
Tryptophan	27.8 mg	27.8 mg	27.8 mg	27.8 mg	27.8 mg
Valine	122 mg	122 mg	122 mg	122 mg	122 mg
Flavonoids	22.4 mg	22.5 mg	22.5 mg	22.4 mg	22.4 mg
Histidine	73.6 mg	73.6 mg	73.6 mg	73.6 mg	73.6 mg
Lutein / Zeaxanthin	0.36 mg	0.37 mg	0.36 mg	0.36 mg	0.36 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	111 mg	111 mg	111 mg	111 mg	111 mg
Purines	22.7 mg	22.7 mg	22.7 mg	22.7 mg	22.7 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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