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: Kale salad recipe, with 40.8 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Kale salad recipeThe recipe as it isper 100 g	Kale salad with mustard oilOlive oil → Mustard oilper 100 g	Kale salad with coconut oilOlive oil → Coconut oilper 100 g	Kale salad with sunflower oilOlive oil → Sunflower oilper 100 g	Kale salad with canola oilOlive oil → Canola oilper 100 g
Nutrient score	86 Excellent	86 Excellent	49 Good	86 Excellent	86 Excellent
Calories	176 kcal	176 kcal	177 kcal	176 kcal	176 kcal
Total Fat	13.8 g	13.8 g	13.8 g	13.8 g	13.8 g
Trans Fat	0 g	0 g	0 g	0 g	0.02 g
Saturated Fat	1.6 g	1.45 g	6.27 g	1.36 g	1.16 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	5.85 g	4.92 g	1.3 g	2.46 g	5.19 g
Omega-3 Fatty Acids	1 g	1.17 g	0.95 g	0.96 g	1.57 g
Polyunsaturated Fat	5.43 g	6.17 g	4.84 g	9.19 g	6.63 g
Omega-6 Fatty Acids	4.43 g	5 g	3.89 g	8.23 g	5.03 g
Vitamin E	1.85 mg	2.5 mg	0.88 mg	3.67 mg	2.06 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)	1.03 g	1.53 g	0.98 g	1 g	1.6 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	4.08 g	0 g	0 g
Omega-9 Fatty Acids	5.85 g	2.59 g	1.3 g	2.85 g	5.06 g
Protein	3.69 g	3.69 g	3.69 g	3.69 g	3.69 g
Water	68.6 mL	68.6 mL	68.6 mL	68.6 mL	68.6 mL
Sodium	19.6 mg	19.6 mg	19.6 mg	19.6 mg	19.6 mg
Total Carbohydrates	13.1 g	13.1 g	13.1 g	13.1 g	13.1 g
Sugar	7.14 g	7.14 g	7.14 g	7.14 g	7.14 g
Added Sugar	5.5 g	5.5 g	5.5 g	5.5 g	5.5 g
Iron	1.14 mg	1.1 mg	1.1 mg	1.1 mg	1.1 mg
Calcium	86.9 mg	86.8 mg	86.9 mg	86.8 mg	86.8 mg
Fiber	2.92 g	2.92 g	2.92 g	2.92 g	2.92 g
Magnesium	32.9 mg	32.9 mg	32.9 mg	32.9 mg	32.9 mg
Potassium	299 mg	299 mg	299 mg	299 mg	299 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	62.8 mg	62.8 mg	62.8 mg	62.8 mg	62.8 mg
Folate (B9)	80.9 mcg	80.9 mcg	80.9 mcg	80.9 mcg	80.9 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.68 mg	0.68 mg	0.68 mg	0.68 mg	0.68 mg
Phosphorus	82.2 mg	82.2 mg	82.2 mg	82.2 mg	82.2 mg
Soluble Fiber	0.46 g	0.46 g	0.46 g	0.46 g	0.46 g
Vitamin A	121 mcg RAE	121 mcg RAE	121 mcg RAE	121 mcg RAE	121 mcg RAE
Zinc	0.54 mg	0.53 mg	0.53 mg	0.54 mg	0.53 mg
Chloride	26.8 mg	26.8 mg	26.8 mg	26.8 mg	26.8 mg
Choline	16.3 mg	16.3 mg	16.3 mg	16.3 mg	16.3 mg
Insoluble Fiber	2.31 g	2.31 g	2.31 g	2.31 g	2.31 g
Selenium	1 mcg	1 mcg	1 mcg	1 mcg	1 mcg
Thiamin (B1)	0.088 mg	0.088 mg	0.088 mg	0.088 mg	0.088 mg
Vitamin B6	0.19 mg	0.19 mg	0.19 mg	0.19 mg	0.19 mg
Riboflavin (B2)	0.19 mg	0.19 mg	0.19 mg	0.19 mg	0.19 mg
Copper	0.25 mg	0.25 mg	0.25 mg	0.25 mg	0.25 mg
Pantothenic Acid (B5)	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Vitamin K	357 mcg	353 mcg	353 mcg	353 mcg	358 mcg
Biotin (B7)	0.31 mcg	0.31 mcg	0.31 mcg	0.31 mcg	0.31 mcg
Fluoride	0.032 mg	0.032 mg	0.032 mg	0.032 mg	0.032 mg
Manganese	0.59 mg	0.59 mg	0.59 mg	0.59 mg	0.59 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	209 mg	209 mg	209 mg	209 mg	209 mg
Lysine	104 mg	104 mg	104 mg	104 mg	104 mg
Polyphenols	359 mg	346 mg	345 mg	345 mg	345 mg
Beta-Carotene	4,628 mcg	4,618 mcg	4,618 mcg	4,618 mcg	4,618 mcg
Isoleucine	133 mg	133 mg	133 mg	133 mg	133 mg
Methionine	50.8 mg	50.8 mg	50.8 mg	50.8 mg	50.8 mg
Oxalates	18.3 mg	18.3 mg	18.3 mg	18.3 mg	18.3 mg
Threonine	104 mg	104 mg	104 mg	104 mg	104 mg
Tryptophan	43.5 mg	43.5 mg	43.5 mg	43.5 mg	43.5 mg
Valine	153 mg	153 mg	153 mg	153 mg	153 mg
Flavonoids	36.9 mg	36.9 mg	36.8 mg	36.8 mg	36.8 mg
Histidine	79.9 mg	79.9 mg	79.9 mg	79.9 mg	79.9 mg
Lutein / Zeaxanthin	3.16 mg	3.15 mg	3.15 mg	3.15 mg	3.15 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	153 mg	153 mg	153 mg	153 mg	153 mg
Purines	14.9 mg	14.9 mg	14.9 mg	14.9 mg	14.9 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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