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: Jamaican Callaloo greens recipe, with 27.2 g Coconut oil · Choose another

Per 100 g Per serving

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Nutrient	Jamaican Callaloo greens recipeThe recipe as it isper 100 g	Jamaican Callaloo greens with olive oilCoconut oil → Olive oilper 100 g	Jamaican Callaloo greens with mustard oilCoconut oil → Mustard oilper 100 g	Jamaican Callaloo greens with sunflower oilCoconut oil → Sunflower oilper 100 g	Jamaican Callaloo greens with canola oilCoconut oil → Canola oilper 100 g
Nutrient score	58 Good	99 Excellent	99 Excellent	99 Excellent	99 Excellent
Calories	69.3 kcal	69.1 kcal	69.1 kcal	69.1 kcal	69.1 kcal
Total Fat	3.8 g	3.8 g	3.8 g	3.8 g	3.8 g
Trans Fat	0 g	0 g	0 g	0 g	0.01 g
Saturated Fat	2.93 g	0.59 g	0.51 g	0.47 g	0.37 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.26 g	2.54 g	2.07 g	0.85 g	2.21 g
Omega-3 Fatty Acids	0.095 g	0.12 g	0.2 g	0.098 g	0.4 g
Polyunsaturated Fat	0.25 g	0.54 g	0.91 g	2.42 g	1.14 g
Omega-6 Fatty Acids	0.15 g	0.42 g	0.71 g	2.32 g	0.72 g
Vitamin E	2.67 mg	3.15 mg	3.48 mg	4.06 mg	3.26 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)	0.061 g	0.084 g	0.33 g	0.067 g	0.37 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	2.04 g	0 g	0 g	0 g	0 g
Omega-9 Fatty Acids	0.22 g	2.5 g	0.86 g	1 g	2.1 g
Protein	3.17 g	3.17 g	3.17 g	3.17 g	3.17 g
Water	85.6 mL	85.6 mL	85.6 mL	85.6 mL	85.6 mL
Sodium	20.8 mg	20.8 mg	20.8 mg	20.8 mg	20.8 mg
Total Carbohydrates	7.4 g	7.4 g	7.4 g	7.4 g	7.4 g
Sugar	1.81 g	1.81 g	1.81 g	1.81 g	1.81 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	2.63 mg	2.65 mg	2.63 mg	2.63 mg	2.63 mg
Calcium	179 mg	179 mg	179 mg	179 mg	179 mg
Fiber	2.93 g	2.93 g	2.93 g	2.93 g	2.93 g
Magnesium	60.6 mg	60.6 mg	60.6 mg	60.6 mg	60.6 mg
Potassium	511 mg	511 mg	511 mg	511 mg	511 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	45.9 mg	45.9 mg	45.9 mg	45.9 mg	45.9 mg
Folate (B9)	21.8 mcg	21.8 mcg	21.8 mcg	21.8 mcg	21.8 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.66 mg	0.66 mg	0.66 mg	0.66 mg	0.66 mg
Phosphorus	65.1 mg	65.1 mg	65.1 mg	65.1 mg	65.1 mg
Soluble Fiber	1.01 g	1.01 g	1.01 g	1.01 g	1.01 g
Vitamin A	354 mcg RAE	354 mcg RAE	354 mcg RAE	354 mcg RAE	354 mcg RAE
Zinc	0.3 mg	0.3 mg	0.3 mg	0.3 mg	0.3 mg
Chloride	0 mg	0 mg	0 mg	0 mg	0 mg
Choline	19.3 mg	19.3 mg	19.3 mg	19.3 mg	19.3 mg
Insoluble Fiber	2.83 g	2.83 g	2.83 g	2.83 g	2.83 g
Selenium	1.4 mcg	1.4 mcg	1.4 mcg	1.4 mcg	1.4 mcg
Thiamin (B1)	0.075 mg	0.075 mg	0.075 mg	0.075 mg	0.075 mg
Vitamin B6	0.3 mg	0.3 mg	0.3 mg	0.3 mg	0.3 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)	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Vitamin K	475 mcg	477 mcg	475 mcg	475 mcg	478 mcg
Biotin (B7)	0.25 mcg	0.25 mcg	0.25 mcg	0.25 mcg	0.25 mcg
Fluoride	0 mg	0 mg	0 mg	0 mg	0 mg
Manganese	0.75 mg	0.75 mg	0.75 mg	0.75 mg	0.75 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.032 mcg	0.032 mcg	0.032 mcg	0.032 mcg	0.032 mcg
Leucine	325 mg	325 mg	325 mg	325 mg	325 mg
Lysine	273 mg	273 mg	273 mg	273 mg	273 mg
Polyphenols	252 mg	259 mg	253 mg	252 mg	252 mg
Beta-Carotene	2,422 mcg	2,427 mcg	2,422 mcg	2,422 mcg	2,422 mcg
Isoleucine	223 mg	223 mg	223 mg	223 mg	223 mg
Methionine	74.3 mg	74.3 mg	74.3 mg	74.3 mg	74.3 mg
Oxalates	513 mg	513 mg	513 mg	513 mg	513 mg
Threonine	211 mg	211 mg	211 mg	211 mg	211 mg
Tryptophan	73.9 mg	73.9 mg	73.9 mg	73.9 mg	73.9 mg
Valine	261 mg	261 mg	261 mg	261 mg	261 mg
Flavonoids	80.8 mg	80.9 mg	80.9 mg	80.8 mg	80.8 mg
Histidine	153 mg	153 mg	153 mg	153 mg	153 mg
Lutein / Zeaxanthin	9.68 mg	9.68 mg	9.68 mg	9.68 mg	9.68 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	258 mg	258 mg	258 mg	258 mg	258 mg
Purines	43.4 mg	43.4 mg	43.4 mg	43.4 mg	43.4 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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