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: Kerala Puttu and Kadala Curry recipe, with 27.2 g Coconut oil · Choose another

Per 100 g Per serving

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Nutrient	Kerala Puttu and Kadala Curry recipeThe recipe as it isper 100 g	Kerala Puttu and Kadala Curry with olive oilCoconut oil → Olive oilper 100 g	Kerala Puttu and Kadala Curry with mustard oilCoconut oil → Mustard oilper 100 g	Kerala Puttu and Kadala Curry with sunflower oilCoconut oil → Sunflower oilper 100 g	Kerala Puttu and Kadala Curry with canola oilCoconut oil → Canola oilper 100 g
Nutrient score	49 Good	56 Good	56 Good	58 Good	56 Good
Calories	372 kcal	372 kcal	372 kcal	372 kcal	372 kcal
Total Fat	12.7 g	12.7 g	12.7 g	12.7 g	12.7 g
Trans Fat	0 g	0 g	0 g	0 g	0.007 g
Saturated Fat	8.87 g	7.18 g	7.12 g	7.09 g	7.02 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.75 g	2.4 g	2.06 g	1.17 g	2.16 g
Omega-3 Fatty Acids	0.058 g	0.075 g	0.14 g	0.06 g	0.28 g
Polyunsaturated Fat	0.62 g	0.83 g	1.1 g	2.2 g	1.27 g
Omega-6 Fatty Acids	0.56 g	0.76 g	0.96 g	2.14 g	0.97 g
Vitamin E	0.54 mg	0.9 mg	1.13 mg	1.56 mg	0.97 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)	0.068 g	0.085 g	0.27 g	0.072 g	0.29 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	5.1 g	3.62 g	3.62 g	3.62 g	3.62 g
Omega-9 Fatty Acids	0.71 g	2.37 g	1.18 g	1.28 g	2.08 g
Protein	10 g	10 g	10 g	10 g	10 g
Water	19.1 mL	19.1 mL	19.1 mL	19.1 mL	19.1 mL
Sodium	18.6 mg	18.6 mg	18.6 mg	18.6 mg	18.6 mg
Total Carbohydrates	56.3 g	56.3 g	56.3 g	56.3 g	56.3 g
Sugar	3.66 g	3.66 g	3.66 g	3.66 g	3.66 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.98 mg	2 mg	1.98 mg	1.98 mg	1.98 mg
Calcium	46.7 mg	46.7 mg	46.7 mg	46.7 mg	46.7 mg
Fiber	9.22 g	9.22 g	9.22 g	9.22 g	9.22 g
Magnesium	46.1 mg	46.1 mg	46.1 mg	46.1 mg	46.1 mg
Potassium	287 mg	287 mg	287 mg	287 mg	287 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	7.98 mg	7.98 mg	7.98 mg	7.98 mg	7.98 mg
Folate (B9)	207 mcg	207 mcg	207 mcg	207 mcg	207 mcg
Iodine	0.69 mcg	0.69 mcg	0.69 mcg	0.69 mcg	0.69 mcg
Niacin (B3)	2.06 mg	2.06 mg	2.06 mg	2.06 mg	2.06 mg
Phosphorus	224 mg	224 mg	224 mg	224 mg	224 mg
Soluble Fiber	1.28 g	1.28 g	1.28 g	1.28 g	1.28 g
Vitamin A	5.68 mcg RAE	5.68 mcg RAE	5.68 mcg RAE	5.68 mcg RAE	5.68 mcg RAE
Zinc	1.68 mg	1.68 mg	1.68 mg	1.68 mg	1.68 mg
Chloride	10.1 mg	10.1 mg	10.1 mg	10.1 mg	10.1 mg
Choline	39.8 mg	39.8 mg	39.8 mg	39.8 mg	39.8 mg
Insoluble Fiber	7.55 g	7.55 g	7.55 g	7.55 g	7.55 g
Selenium	10.3 mcg	10.3 mcg	10.3 mcg	10.3 mcg	10.3 mcg
Thiamin (B1)	0.23 mg	0.23 mg	0.23 mg	0.23 mg	0.23 mg
Vitamin B6	0.41 mg	0.41 mg	0.41 mg	0.41 mg	0.41 mg
Riboflavin (B2)	0.097 mg	0.097 mg	0.097 mg	0.097 mg	0.097 mg
Copper	0.48 mg	0.48 mg	0.48 mg	0.48 mg	0.48 mg
Pantothenic Acid (B5)	1.03 mg	1.03 mg	1.03 mg	1.03 mg	1.03 mg
Vitamin K	2.42 mcg	3.9 mcg	2.41 mcg	2.54 mcg	4.17 mcg
Biotin (B7)	2.32 mcg	2.32 mcg	2.32 mcg	2.32 mcg	2.32 mcg
Fluoride	0.035 mg	0.035 mg	0.035 mg	0.035 mg	0.035 mg
Manganese	1.36 mg	1.36 mg	1.36 mg	1.36 mg	1.36 mg
Molybdenum	34.4 mcg	34.4 mcg	34.4 mcg	34.4 mcg	34.4 mcg
Chromium	6.91 mcg	6.91 mcg	6.91 mcg	6.91 mcg	6.91 mcg
Leucine	519 mg	519 mg	519 mg	519 mg	519 mg
Lysine	326 mg	326 mg	326 mg	326 mg	326 mg
Polyphenols	180 mg	185 mg	180 mg	180 mg	180 mg
Beta-Carotene	159 mcg	162 mcg	159 mcg	159 mcg	159 mcg
Isoleucine	313 mg	313 mg	313 mg	313 mg	313 mg
Methionine	117 mg	117 mg	117 mg	117 mg	117 mg
Oxalates	26.4 mg	26.4 mg	26.4 mg	26.4 mg	26.4 mg
Threonine	255 mg	255 mg	255 mg	255 mg	255 mg
Tryptophan	89 mg	89 mg	89 mg	89 mg	89 mg
Valine	348 mg	348 mg	348 mg	348 mg	348 mg
Flavonoids	61.3 mg	61.3 mg	61.3 mg	61.3 mg	61.3 mg
Histidine	297 mg	297 mg	297 mg	297 mg	297 mg
Lutein / Zeaxanthin	0.17 mg	0.18 mg	0.17 mg	0.17 mg	0.17 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	334 mg	334 mg	334 mg	334 mg	334 mg
Purines	40.8 mg	40.8 mg	40.8 mg	40.8 mg	40.8 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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