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: King Oyster Mushroom Citrus Salad for Vitamin D recipe, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	King Oyster Mushroom Citrus Salad for Vitamin D recipeThe recipe as it isper 100 g	King Oyster Mushroom Citrus Salad for Vitamin D with mustard oilOlive oil → Mustard oilper 100 g	King Oyster Mushroom Citrus Salad for Vitamin D with coconut oilOlive oil → Coconut oilper 100 g	King Oyster Mushroom Citrus Salad for Vitamin D with sunflower oilOlive oil → Sunflower oilper 100 g	King Oyster Mushroom Citrus Salad for Vitamin D with canola oilOlive oil → Canola oilper 100 g
Nutrient score	93 Excellent	93 Excellent	49 Good	93 Excellent	93 Excellent
Calories	132 kcal	132 kcal	132 kcal	132 kcal	132 kcal
Total Fat	6.47 g	6.47 g	6.47 g	6.47 g	6.47 g
Trans Fat	0 g	0 g	0 g	0 g	0.018 g
Saturated Fat	0.93 g	0.8 g	5.08 g	0.72 g	0.54 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	4.45 g	3.61 g	0.4 g	1.43 g	3.86 g
Omega-3 Fatty Acids	0.06 g	0.21 g	0.018 g	0.024 g	0.57 g
Polyunsaturated Fat	0.73 g	1.38 g	0.2 g	4.07 g	1.79 g
Omega-6 Fatty Acids	0.67 g	1.17 g	0.18 g	4.04 g	1.2 g
Vitamin E	1.16 mg	1.74 mg	0.3 mg	2.78 mg	1.35 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)	0.072 g	0.51 g	0.031 g	0.042 g	0.58 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	3.63 g	0 g	0 g
Omega-9 Fatty Acids	4.43 g	1.53 g	0.38 g	1.77 g	3.73 g
Protein	2.98 g	2.98 g	2.98 g	2.98 g	2.98 g
Water	71.4 mL	71.4 mL	71.4 mL	71.4 mL	71.4 mL
Sodium	9.91 mg	9.91 mg	9.91 mg	9.91 mg	9.91 mg
Total Carbohydrates	18.2 g	18.2 g	18.2 g	18.2 g	18.2 g
Sugar	10.5 g	10.5 g	10.5 g	10.5 g	10.5 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.62 mg	0.59 mg	0.59 mg	0.59 mg	0.59 mg
Calcium	51.4 mg	51.3 mg	51.4 mg	51.3 mg	51.3 mg
Fiber	4 g	4 g	4 g	4 g	4 g
Magnesium	26.6 mg	26.6 mg	26.6 mg	26.6 mg	26.6 mg
Potassium	503 mg	503 mg	503 mg	503 mg	503 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	52 mg	52 mg	52 mg	52 mg	52 mg
Folate (B9)	40.4 mcg	40.4 mcg	40.4 mcg	40.4 mcg	40.4 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	2.86 mg	2.86 mg	2.86 mg	2.86 mg	2.86 mg
Phosphorus	67.6 mg	67.6 mg	67.6 mg	67.6 mg	67.6 mg
Soluble Fiber	1.34 g	1.34 g	1.34 g	1.34 g	1.34 g
Vitamin A	60.6 mcg RAE	60.6 mcg RAE	60.6 mcg RAE	60.6 mcg RAE	60.6 mcg RAE
Zinc	0.73 mg	0.73 mg	0.73 mg	0.73 mg	0.73 mg
Chloride	16.1 mg	16.1 mg	16.1 mg	16.1 mg	16.1 mg
Choline	19.3 mg	19.3 mg	19.3 mg	19.3 mg	19.3 mg
Insoluble Fiber	2.68 g	2.68 g	2.68 g	2.68 g	2.68 g
Selenium	1.34 mcg	1.34 mcg	1.34 mcg	1.34 mcg	1.34 mcg
Thiamin (B1)	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Vitamin B6	0.17 mg	0.17 mg	0.17 mg	0.17 mg	0.17 mg
Riboflavin (B2)	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Copper	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Pantothenic Acid (B5)	1.11 mg	1.11 mg	1.11 mg	1.11 mg	1.11 mg
Vitamin K	13.3 mcg	9.66 mcg	9.69 mcg	9.98 mcg	14 mcg
Biotin (B7)	2.06 mcg	2.06 mcg	2.06 mcg	2.06 mcg	2.06 mcg
Fluoride	0.008 mg	0.008 mg	0.008 mg	0.008 mg	0.008 mg
Manganese	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	192 mg	192 mg	192 mg	192 mg	192 mg
Lysine	161 mg	161 mg	161 mg	161 mg	161 mg
Polyphenols	136 mg	125 mg	124 mg	124 mg	124 mg
Beta-Carotene	272 mcg	263 mcg	263 mcg	263 mcg	263 mcg
Isoleucine	123 mg	123 mg	123 mg	123 mg	123 mg
Methionine	49.3 mg	49.3 mg	49.3 mg	49.3 mg	49.3 mg
Oxalates	17.3 mg	17.3 mg	17.3 mg	17.3 mg	17.3 mg
Sodium Nitrite / Nitrate	41.6 mg	41.6 mg	41.6 mg	41.6 mg	41.6 mg
Threonine	135 mg	135 mg	135 mg	135 mg	135 mg
Tryptophan	38.1 mg	38.1 mg	38.1 mg	38.1 mg	38.1 mg
Valine	147 mg	147 mg	147 mg	147 mg	147 mg
Flavonoids	66.3 mg	66.3 mg	66.2 mg	66.2 mg	66.2 mg
Histidine	92.6 mg	92.6 mg	92.6 mg	92.6 mg	92.6 mg
Lutein / Zeaxanthin	0.4 mg	0.39 mg	0.39 mg	0.39 mg	0.39 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	134 mg	134 mg	134 mg	134 mg	134 mg
Purines	28.2 mg	28.2 mg	28.2 mg	28.2 mg	28.2 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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