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: Kaddu ki sabzi (Pumpkin Curry) by Sri, with 27.2 g Cooking Oil · Choose another

Per 100 g Per serving

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Nutrient	Kaddu ki sabzi (Pumpkin Curry) by SriThe recipe as it isper 100 g	Kaddu ki sabzi (Pumpkin Curry) with olive oilCooking Oil → Olive oilper 100 g	Kaddu ki sabzi (Pumpkin Curry) with mustard oilCooking Oil → Mustard oilper 100 g	Kaddu ki sabzi (Pumpkin Curry) with coconut oilCooking Oil → Coconut oilper 100 g	Kaddu ki sabzi (Pumpkin Curry) with sunflower oilCooking Oil → Sunflower oilper 100 g
Nutrient score	87 Excellent	87 Excellent	87 Excellent	46 Good	87 Excellent
Calories	60.9 kcal	60.9 kcal	60.9 kcal	61.1 kcal	60.9 kcal
Total Fat	3.66 g	3.66 g	3.66 g	3.66 g	3.66 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.51 g	0.5 g	0.43 g	2.84 g	0.38 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.39 g	2.51 g	2.04 g	0.23 g	0.81 g
Omega-3 Fatty Acids	0.046 g	0.036 g	0.12 g	0.013 g	0.016 g
Polyunsaturated Fat	1.07 g	0.4 g	0.77 g	0.11 g	2.28 g
Omega-6 Fatty Acids	1.02 g	0.37 g	0.65 g	0.094 g	2.26 g
Vitamin E	1.35 mg	1.35 mg	1.67 mg	0.86 mg	2.25 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)	0.036 g	0.033 g	0.28 g	0.009 g	0.016 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	2.04 g	0 g
Omega-9 Fatty Acids	0.99 g	2.5 g	0.87 g	0.22 g	1 g
Protein	0.91 g	0.91 g	0.91 g	0.91 g	0.91 g
Water	87.4 mL	87.4 mL	87.4 mL	87.4 mL	87.4 mL
Sodium	12 mg	12 mg	12 mg	12 mg	12 mg
Total Carbohydrates	7.34 g	7.34 g	7.34 g	7.34 g	7.34 g
Sugar	4.02 g	4.02 g	4.02 g	4.02 g	4.02 g
Added Sugar	2.19 g	2.19 g	2.19 g	2.19 g	2.19 g
Iron	1.31 mg	1.33 mg	1.31 mg	1.31 mg	1.31 mg
Calcium	24.6 mg	24.7 mg	24.6 mg	24.7 mg	24.6 mg
Fiber	0.8 g	0.8 g	0.8 g	0.8 g	0.8 g
Magnesium	13.5 mg	13.5 mg	13.5 mg	13.5 mg	13.5 mg
Potassium	279 mg	279 mg	279 mg	279 mg	279 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	6.96 mg	6.96 mg	6.96 mg	6.96 mg	6.96 mg
Folate (B9)	12.8 mcg	12.8 mcg	12.8 mcg	12.8 mcg	12.8 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.48 mg	0.48 mg	0.48 mg	0.48 mg	0.48 mg
Phosphorus	35.1 mg	35.1 mg	35.1 mg	35.1 mg	35.1 mg
Soluble Fiber	0.21 g	0.21 g	0.21 g	0.21 g	0.21 g
Vitamin A	247 mcg RAE	247 mcg RAE	247 mcg RAE	247 mcg RAE	247 mcg RAE
Zinc	0.28 mg	0.28 mg	0.28 mg	0.28 mg	0.28 mg
Chloride	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Choline	5.85 mg	5.85 mg	5.85 mg	5.86 mg	5.86 mg
Insoluble Fiber	0.72 g	0.72 g	0.72 g	0.72 g	0.72 g
Selenium	0.31 mcg	0.31 mcg	0.31 mcg	0.31 mcg	0.31 mcg
Thiamin (B1)	0.038 mg	0.038 mg	0.038 mg	0.038 mg	0.038 mg
Vitamin B6	0.058 mg	0.058 mg	0.058 mg	0.058 mg	0.058 mg
Riboflavin (B2)	0.081 mg	0.081 mg	0.081 mg	0.081 mg	0.081 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	11.9 mcg	13.7 mcg	11.6 mcg	11.6 mcg	11.8 mcg
Biotin (B7)	0.94 mcg	0.94 mcg	0.94 mcg	0.94 mcg	0.94 mcg
Fluoride	0 mg	0 mg	0 mg	0 mg	0 mg
Manganese	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Molybdenum	0.033 mcg	0.033 mcg	0.033 mcg	0.033 mcg	0.033 mcg
Chromium	0.042 mcg	0.042 mcg	0.042 mcg	0.042 mcg	0.042 mcg
Leucine	61.7 mg	61.7 mg	61.7 mg	61.7 mg	61.7 mg
Lysine	48.9 mg	48.9 mg	48.9 mg	48.9 mg	48.9 mg
Polyphenols	102 mg	109 mg	103 mg	102 mg	102 mg
Beta-Carotene	2,131 mcg	2,136 mcg	2,131 mcg	2,131 mcg	2,131 mcg
Isoleucine	42.9 mg	42.9 mg	42.9 mg	42.9 mg	42.9 mg
Methionine	13.5 mg	13.5 mg	13.5 mg	13.5 mg	13.5 mg
Oxalates	12.6 mg	12.6 mg	12.6 mg	12.6 mg	12.6 mg
Threonine	39.9 mg	39.9 mg	39.9 mg	39.9 mg	39.9 mg
Tryptophan	11.1 mg	11.1 mg	11.1 mg	11.1 mg	11.1 mg
Valine	47.8 mg	47.8 mg	47.8 mg	47.8 mg	47.8 mg
Flavonoids	21.3 mg	21.4 mg	21.4 mg	21.3 mg	21.3 mg
Histidine	25.8 mg	25.8 mg	25.8 mg	25.8 mg	25.8 mg
Lutein / Zeaxanthin	0.55 mg	0.56 mg	0.55 mg	0.55 mg	0.55 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	41.5 mg	41.5 mg	41.5 mg	41.5 mg	41.5 mg
Purines	6.63 mg	6.63 mg	6.63 mg	6.63 mg	6.63 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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