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: Hummus by Debbie, with 27.6 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Hummus by DebbieThe recipe as it isper 100 g	Hummus with mustard oilOlive oil → Mustard oilper 100 g	Hummus with coconut oilOlive oil → Coconut oilper 100 g	Hummus with sunflower oilOlive oil → Sunflower oilper 100 g	Hummus with canola oilOlive oil → Canola oilper 100 g
Nutrient score	80 Excellent	82 Excellent	58 Good	82 Excellent	81 Excellent
Calories	196 kcal	196 kcal	197 kcal	196 kcal	196 kcal
Total Fat	11.7 g	11.7 g	11.7 g	11.7 g	11.7 g
Trans Fat	0 g	0 g	0 g	0 g	0.014 g
Saturated Fat	1.54 g	1.43 g	4.7 g	1.37 g	1.24 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	6.01 g	5.37 g	2.93 g	3.71 g	5.56 g
Omega-3 Fatty Acids	0.07 g	0.18 g	0.038 g	0.042 g	0.46 g
Polyunsaturated Fat	3.04 g	3.53 g	2.64 g	5.58 g	3.85 g
Omega-6 Fatty Acids	2.97 g	3.35 g	2.6 g	5.53 g	3.37 g
Vitamin E	0.96 mg	1.4 mg	0.3 mg	2.19 mg	1.1 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)	0.076 g	0.41 g	0.045 g	0.053 g	0.46 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	2.76 g	0 g	0 g
Omega-9 Fatty Acids	5.41 g	3.21 g	2.33 g	3.38 g	4.87 g
Protein	6.5 g	6.5 g	6.5 g	6.5 g	6.5 g
Water	60.5 mL	60.5 mL	60.5 mL	60.5 mL	60.5 mL
Sodium	169 mg	169 mg	169 mg	169 mg	169 mg
Total Carbohydrates	18.9 g	18.9 g	18.9 g	18.9 g	18.9 g
Sugar	3.39 g	3.39 g	3.39 g	3.39 g	3.39 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	2.85 mg	2.82 mg	2.83 mg	2.82 mg	2.82 mg
Calcium	83.9 mg	83.8 mg	83.9 mg	83.8 mg	83.8 mg
Fiber	5.66 g	5.66 g	5.66 g	5.66 g	5.66 g
Magnesium	34.7 mg	34.7 mg	34.7 mg	34.7 mg	34.7 mg
Potassium	218 mg	218 mg	218 mg	218 mg	218 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	3.88 mg	3.88 mg	3.88 mg	3.88 mg	3.88 mg
Folate (B9)	125 mcg	125 mcg	125 mcg	125 mcg	125 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.92 mg	0.92 mg	0.92 mg	0.92 mg	0.92 mg
Phosphorus	177 mg	177 mg	177 mg	177 mg	177 mg
Soluble Fiber	1.16 g	1.16 g	1.16 g	1.16 g	1.16 g
Vitamin A	0.93 mcg RAE	0.93 mcg RAE	0.93 mcg RAE	0.93 mcg RAE	0.93 mcg RAE
Zinc	1.18 mg	1.18 mg	1.18 mg	1.18 mg	1.18 mg
Chloride	173 mg	173 mg	173 mg	173 mg	173 mg
Choline	32.9 mg	32.9 mg	32.9 mg	32.9 mg	32.9 mg
Insoluble Fiber	4.33 g	4.33 g	4.33 g	4.33 g	4.33 g
Selenium	6.07 mcg	6.07 mcg	6.07 mcg	6.07 mcg	6.07 mcg
Thiamin (B1)	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Vitamin B6	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Riboflavin (B2)	0.09 mg	0.09 mg	0.09 mg	0.09 mg	0.09 mg
Copper	0.39 mg	0.39 mg	0.39 mg	0.39 mg	0.39 mg
Pantothenic Acid (B5)	0.23 mg	0.23 mg	0.23 mg	0.23 mg	0.23 mg
Vitamin K	5.5 mcg	2.73 mcg	2.76 mcg	2.98 mcg	6.01 mcg
Biotin (B7)	0.81 mcg	0.81 mcg	0.81 mcg	0.81 mcg	0.81 mcg
Fluoride	0.034 mg	0.034 mg	0.034 mg	0.034 mg	0.034 mg
Manganese	0.85 mg	0.85 mg	0.85 mg	0.85 mg	0.85 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.014 mcg	0.014 mcg	0.014 mcg	0.014 mcg	0.014 mcg
Leucine	509 mg	509 mg	509 mg	509 mg	509 mg
Lysine	395 mg	395 mg	395 mg	395 mg	395 mg
Polyphenols	171 mg	162 mg	162 mg	162 mg	162 mg
Beta-Carotene	20.3 mcg	13.4 mcg	13.4 mcg	13.4 mcg	13.4 mcg
Isoleucine	331 mg	331 mg	331 mg	331 mg	331 mg
Methionine	125 mg	125 mg	125 mg	125 mg	125 mg
Oxalates	31.7 mg	31.7 mg	31.7 mg	31.7 mg	31.7 mg
Threonine	277 mg	277 mg	277 mg	277 mg	277 mg
Tryptophan	103 mg	103 mg	103 mg	103 mg	103 mg
Valine	367 mg	367 mg	367 mg	367 mg	367 mg
Flavonoids	21.4 mg	21.4 mg	21.3 mg	21.3 mg	21.3 mg
Histidine	208 mg	208 mg	208 mg	208 mg	208 mg
Lutein / Zeaxanthin	0.063 mg	0.059 mg	0.059 mg	0.059 mg	0.059 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	405 mg	405 mg	405 mg	405 mg	405 mg
Purines	39 mg	39 mg	39 mg	39 mg	39 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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