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: Karela sabzi (bitter gourd curry) by Sri, with 40.8 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Karela sabzi (bitter gourd curry) by SriThe recipe as it isper 100 g	Karela sabzi (bitter gourd curry) with olive oilVegetable oil → Olive oilper 100 g	Karela sabzi (bitter gourd curry) with mustard oilVegetable oil → Mustard oilper 100 g	Karela sabzi (bitter gourd curry) with coconut oilVegetable oil → Coconut oilper 100 g	Karela sabzi (bitter gourd curry) with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	92 Excellent	92 Excellent	92 Excellent	47 Good	92 Excellent
Calories	149 kcal	149 kcal	149 kcal	150 kcal	149 kcal
Total Fat	8.99 g	8.99 g	8.99 g	8.99 g	8.99 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	1.18 g	1.16 g	0.98 g	6.77 g	0.88 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	3.08 g	6.02 g	4.89 g	0.55 g	1.95 g
Omega-3 Fatty Acids	0.16 g	0.12 g	0.32 g	0.063 g	0.071 g
Polyunsaturated Fat	4.56 g	1.05 g	1.93 g	0.34 g	5.55 g
Omega-6 Fatty Acids	4.4 g	0.93 g	1.6 g	0.27 g	5.48 g
Vitamin E	1.61 mg	1.61 mg	2.4 mg	0.45 mg	3.79 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)	0.16 g	0.16 g	0.76 g	0.11 g	0.12 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	4.9 g	0 g
Omega-9 Fatty Acids	2.34 g	6.01 g	2.09 g	0.54 g	2.41 g
Protein	3.04 g	3.04 g	3.04 g	3.04 g	3.04 g
Water	69.6 mL	69.6 mL	69.6 mL	69.6 mL	69.6 mL
Sodium	26.1 mg	26.1 mg	26.1 mg	26.1 mg	26.1 mg
Total Carbohydrates	17 g	17 g	17 g	17 g	17 g
Sugar	7.56 g	7.56 g	7.56 g	7.56 g	7.56 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.67 mg	1.71 mg	1.67 mg	1.67 mg	1.67 mg
Calcium	69.8 mg	69.9 mg	69.8 mg	69.9 mg	69.8 mg
Fiber	7.15 g	7.15 g	7.15 g	7.15 g	7.15 g
Magnesium	44.9 mg	44.9 mg	44.9 mg	44.9 mg	44.9 mg
Potassium	668 mg	668 mg	668 mg	668 mg	668 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	143 mg	143 mg	143 mg	143 mg	143 mg
Folate (B9)	135 mcg	135 mcg	135 mcg	135 mcg	135 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.86 mg	0.86 mg	0.86 mg	0.86 mg	0.86 mg
Phosphorus	88.6 mg	88.6 mg	88.6 mg	88.6 mg	88.6 mg
Soluble Fiber	1.32 g	1.32 g	1.32 g	1.32 g	1.32 g
Vitamin A	18.2 mcg RAE	18.2 mcg RAE	18.2 mcg RAE	18.2 mcg RAE	18.2 mcg RAE
Zinc	1.57 mg	1.58 mg	1.57 mg	1.57 mg	1.58 mg
Chloride	0.24 mg	0.24 mg	0.24 mg	0.24 mg	0.24 mg
Choline	27.4 mg	27.4 mg	27.4 mg	27.4 mg	27.4 mg
Insoluble Fiber	5.8 g	5.8 g	5.8 g	5.8 g	5.8 g
Selenium	0.98 mcg	0.98 mcg	0.98 mcg	0.98 mcg	0.98 mcg
Thiamin (B1)	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Vitamin B6	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Riboflavin (B2)	0.1 mg	0.1 mg	0.1 mg	0.1 mg	0.1 mg
Copper	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Pantothenic Acid (B5)	0.48 mg	0.48 mg	0.48 mg	0.48 mg	0.48 mg
Vitamin K	10.2 mcg	13.1 mcg	8.22 mcg	8.26 mcg	8.66 mcg
Biotin (B7)	0.9 mcg	0.9 mcg	0.9 mcg	0.9 mcg	0.9 mcg
Fluoride	0 mg	0 mg	0 mg	0 mg	0 mg
Manganese	0.34 mg	0.34 mg	0.34 mg	0.34 mg	0.34 mg
Molybdenum	0.053 mcg	0.053 mcg	0.053 mcg	0.053 mcg	0.053 mcg
Chromium	0.067 mcg	0.067 mcg	0.067 mcg	0.067 mcg	0.067 mcg
Leucine	228 mg	228 mg	228 mg	228 mg	228 mg
Lysine	155 mg	155 mg	155 mg	155 mg	155 mg
Polyphenols	427 mg	443 mg	428 mg	427 mg	427 mg
Beta-Carotene	430 mcg	442 mcg	430 mcg	430 mcg	430 mcg
Isoleucine	143 mg	143 mg	143 mg	143 mg	143 mg
Methionine	44.1 mg	44.1 mg	44.1 mg	44.1 mg	44.1 mg
Oxalates	53.6 mg	53.6 mg	53.6 mg	53.6 mg	53.6 mg
Threonine	129 mg	129 mg	129 mg	129 mg	129 mg
Tryptophan	38 mg	38 mg	38 mg	38 mg	38 mg
Valine	172 mg	172 mg	172 mg	172 mg	172 mg
Flavonoids	242 mg	242 mg	242 mg	242 mg	242 mg
Histidine	151 mg	151 mg	151 mg	151 mg	151 mg
Lutein / Zeaxanthin	0.35 mg	0.35 mg	0.35 mg	0.35 mg	0.35 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	142 mg	142 mg	142 mg	142 mg	142 mg
Purines	35.1 mg	35.1 mg	35.1 mg	35.1 mg	35.1 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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