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: Greens and Zucchini Poriyal with Extra Virgin Olive Oil recipe, with 4.53 g Extra virgin olive oil · Choose another

Per 100 g Per serving

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Nutrient	Greens and Zucchini Poriyal with Extra Virgin Olive Oil recipeThe recipe as it isper 100 g	Greens and Zucchini Poriyal with Olive oilExtra virgin olive oil → Olive oilper 100 g	Greens and Zucchini Poriyal with Mustard oilExtra virgin olive oil → Mustard oilper 100 g	Greens and Zucchini Poriyal with Coconut oilExtra virgin olive oil → Coconut oilper 100 g	Greens and Zucchini Poriyal with Sunflower oilExtra virgin olive oil → Sunflower oilper 100 g
Nutrient score	35 Fair	35 Fair	35 Fair	25 Low	36 Fair
Calories	51.3 kcal	51.3 kcal	51.3 kcal	51.3 kcal	51.3 kcal
Total Fat	2.88 g	2.88 g	2.88 g	2.88 g	2.88 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	1.43 g	1.43 g	1.41 g	2.07 g	1.4 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.81 g	0.81 g	0.68 g	0.18 g	0.34 g
Omega-3 Fatty Acids	0.058 g	0.057 g	0.081 g	0.051 g	0.052 g
Polyunsaturated Fat	0.25 g	0.25 g	0.35 g	0.16 g	0.76 g
Omega-6 Fatty Acids	0.19 g	0.19 g	0.27 g	0.11 g	0.71 g
Vitamin E	0.65 mg	0.65 mg	0.74 mg	0.52 mg	0.9 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)	0.059 g	0.059 g	0.13 g	0.052 g	0.054 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0.57 g	0.57 g	0.57 g	1.14 g	0.57 g
Omega-9 Fatty Acids	0.79 g	0.79 g	0.35 g	0.17 g	0.38 g
Protein	2.2 g	2.2 g	2.2 g	2.2 g	2.2 g
Water	88.4 mL	88.4 mL	88.4 mL	88.4 mL	88.4 mL
Sodium	257 mg	257 mg	257 mg	257 mg	257 mg
Total Carbohydrates	5.67 g	5.67 g	5.67 g	5.67 g	5.67 g
Sugar	2.91 g	2.91 g	2.91 g	2.91 g	2.91 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.17 mg	1.17 mg	1.16 mg	1.16 mg	1.16 mg
Calcium	51.1 mg	51.1 mg	51.1 mg	51.1 mg	51.1 mg
Fiber	2.12 g	2.12 g	2.12 g	2.12 g	2.12 g
Magnesium	36.8 mg	36.8 mg	36.8 mg	36.8 mg	36.8 mg
Potassium	372 mg	372 mg	372 mg	372 mg	372 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	29.1 mg	29.1 mg	29.1 mg	29.1 mg	29.1 mg
Folate (B9)	59.6 mcg	59.6 mcg	59.6 mcg	59.6 mcg	59.6 mcg
Iodine	12.3 mcg	12.3 mcg	12.3 mcg	12.3 mcg	12.3 mcg
Niacin (B3)	0.63 mg	0.63 mg	0.63 mg	0.63 mg	0.63 mg
Phosphorus	56.3 mg	56.3 mg	56.3 mg	56.3 mg	56.3 mg
Soluble Fiber	0.48 g	0.48 g	0.48 g	0.48 g	0.48 g
Vitamin A	78.6 mcg RAE	78.6 mcg RAE	78.6 mcg RAE	78.6 mcg RAE	78.6 mcg RAE
Zinc	0.5 mg	0.5 mg	0.5 mg	0.5 mg	0.5 mg
Chloride	379 mg	379 mg	379 mg	379 mg	379 mg
Choline	13.7 mg	13.7 mg	13.7 mg	13.7 mg	13.7 mg
Insoluble Fiber	1.53 g	1.53 g	1.53 g	1.53 g	1.53 g
Selenium	0.94 mcg	0.94 mcg	0.94 mcg	0.94 mcg	0.94 mcg
Thiamin (B1)	0.064 mg	0.064 mg	0.064 mg	0.064 mg	0.064 mg
Vitamin B6	0.19 mg	0.19 mg	0.19 mg	0.19 mg	0.19 mg
Riboflavin (B2)	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Copper	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Pantothenic Acid (B5)	0.25 mg	0.25 mg	0.25 mg	0.25 mg	0.25 mg
Vitamin K	73.3 mcg	73.3 mcg	72.7 mcg	72.7 mcg	72.7 mcg
Biotin (B7)	1.77 mcg	1.77 mcg	1.77 mcg	1.77 mcg	1.77 mcg
Fluoride	0.011 mg	0.011 mg	0.011 mg	0.011 mg	0.011 mg
Manganese	0.39 mg	0.39 mg	0.39 mg	0.39 mg	0.39 mg
Molybdenum	0.24 mcg	0.24 mcg	0.24 mcg	0.24 mcg	0.24 mcg
Chromium	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	183 mg	183 mg	183 mg	183 mg	183 mg
Lysine	159 mg	159 mg	159 mg	159 mg	159 mg
Polyphenols	97.8 mg	97.8 mg	96.1 mg	96 mg	96 mg
Beta-Carotene	994 mcg	994 mcg	992 mcg	992 mcg	992 mcg
Isoleucine	128 mg	128 mg	128 mg	128 mg	128 mg
Methionine	44.7 mg	44.7 mg	44.7 mg	44.7 mg	44.7 mg
Oxalates	141 mg	141 mg	141 mg	141 mg	141 mg
Sodium Nitrite / Nitrate	37.2 mg	37.2 mg	37.2 mg	37.2 mg	37.2 mg
Threonine	125 mg	125 mg	125 mg	125 mg	125 mg
Tryptophan	39.7 mg	39.7 mg	39.7 mg	39.7 mg	39.7 mg
Valine	148 mg	148 mg	148 mg	148 mg	148 mg
Flavonoids	29.3 mg	29.3 mg	29.3 mg	29.2 mg	29.2 mg
Histidine	91.4 mg	91.4 mg	91.4 mg	91.4 mg	91.4 mg
Lutein / Zeaxanthin	2.19 mg	2.19 mg	2.19 mg	2.19 mg	2.19 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	144 mg	144 mg	144 mg	144 mg	144 mg
Purines	18 mg	18 mg	18 mg	18 mg	18 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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