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: Kootu (chayote and chana dal) by Nidhu, with 13.6 g Coconut oil · Choose another

Per 100 g Per serving

Sort

Nutrient	Kootu (chayote and chana dal) by NidhuThe recipe as it isper 100 g	Kootu (chayote and chana dal) with olive oilCoconut oil → Olive oilper 100 g	Kootu (chayote and chana dal) with mustard oilCoconut oil → Mustard oilper 100 g	Kootu (chayote and chana dal) with sunflower oilCoconut oil → Sunflower oilper 100 g	Kootu (chayote and chana dal) with canola oilCoconut oil → Canola oilper 100 g
Nutrient score	44 Fair	61 Very good	62 Very good	64 Very good	62 Very good
Calories	109 kcal	109 kcal	109 kcal	109 kcal	109 kcal
Total Fat	5.95 g	5.95 g	5.95 g	5.95 g	5.95 g
Trans Fat	0 g	0 g	0 g	0 g	0.005 g
Saturated Fat	4.37 g	3.2 g	3.16 g	3.14 g	3.09 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.34 g	1.48 g	1.25 g	0.63 g	1.32 g
Omega-3 Fatty Acids	0.024 g	0.035 g	0.078 g	0.025 g	0.18 g
Polyunsaturated Fat	0.29 g	0.44 g	0.62 g	1.37 g	0.73 g
Omega-6 Fatty Acids	0.26 g	0.4 g	0.54 g	1.35 g	0.55 g
Vitamin E	0.3 mg	0.54 mg	0.7 mg	0.99 mg	0.59 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)	0.03 g	0.042 g	0.17 g	0.033 g	0.18 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	2.41 g	1.39 g	1.39 g	1.39 g	1.39 g
Omega-9 Fatty Acids	0.33 g	1.47 g	0.65 g	0.72 g	1.27 g
Protein	3.79 g	3.79 g	3.79 g	3.79 g	3.79 g
Water	77.6 mL	77.6 mL	77.6 mL	77.6 mL	77.6 mL
Sodium	14.2 mg	14.2 mg	14.2 mg	14.2 mg	14.2 mg
Total Carbohydrates	11.8 g	11.8 g	11.8 g	11.8 g	11.8 g
Sugar	1.95 g	1.95 g	1.95 g	1.95 g	1.95 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.26 mg	1.27 mg	1.26 mg	1.26 mg	1.26 mg
Calcium	26.1 mg	26.1 mg	26 mg	26 mg	26 mg
Fiber	4.16 g	4.16 g	4.16 g	4.16 g	4.16 g
Magnesium	28.2 mg	28.2 mg	28.2 mg	28.2 mg	28.2 mg
Potassium	234 mg	234 mg	234 mg	234 mg	234 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	10 mg	10 mg	10 mg	10 mg	10 mg
Folate (B9)	111 mcg	111 mcg	111 mcg	111 mcg	111 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.66 mg	0.66 mg	0.66 mg	0.66 mg	0.66 mg
Phosphorus	71.4 mg	71.4 mg	71.4 mg	71.4 mg	71.4 mg
Soluble Fiber	0.68 g	0.68 g	0.68 g	0.68 g	0.68 g
Vitamin A	7.83 mcg RAE	7.83 mcg RAE	7.83 mcg RAE	7.83 mcg RAE	7.83 mcg RAE
Zinc	0.74 mg	0.74 mg	0.74 mg	0.74 mg	0.74 mg
Chloride	5.66 mg	5.66 mg	5.66 mg	5.66 mg	5.66 mg
Choline	17.8 mg	17.8 mg	17.8 mg	17.8 mg	17.8 mg
Insoluble Fiber	3.26 g	3.26 g	3.26 g	3.26 g	3.26 g
Selenium	2.24 mcg	2.24 mcg	2.24 mcg	2.24 mcg	2.24 mcg
Thiamin (B1)	0.082 mg	0.082 mg	0.082 mg	0.082 mg	0.082 mg
Vitamin B6	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Riboflavin (B2)	0.041 mg	0.041 mg	0.041 mg	0.041 mg	0.041 mg
Copper	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Pantothenic Acid (B5)	0.36 mg	0.36 mg	0.36 mg	0.36 mg	0.36 mg
Vitamin K	3.34 mcg	4.36 mcg	3.34 mcg	3.43 mcg	4.55 mcg
Biotin (B7)	1.89 mcg	1.89 mcg	1.89 mcg	1.89 mcg	1.89 mcg
Fluoride	0.019 mg	0.019 mg	0.019 mg	0.019 mg	0.019 mg
Manganese	0.49 mg	0.49 mg	0.49 mg	0.49 mg	0.49 mg
Molybdenum	15.1 mcg	15.1 mcg	15.1 mcg	15.1 mcg	15.1 mcg
Chromium	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	343 mg	343 mg	343 mg	343 mg	343 mg
Lysine	265 mg	265 mg	265 mg	265 mg	265 mg
Polyphenols	56.6 mg	60 mg	56.8 mg	56.6 mg	56.6 mg
Beta-Carotene	142 mcg	144 mcg	142 mcg	142 mcg	142 mcg
Isoleucine	206 mg	206 mg	206 mg	206 mg	206 mg
Methionine	48.6 mg	48.6 mg	48.6 mg	48.6 mg	48.6 mg
Oxalates	16.7 mg	16.7 mg	16.7 mg	16.7 mg	16.7 mg
Threonine	170 mg	170 mg	170 mg	170 mg	170 mg
Tryptophan	49.4 mg	49.4 mg	49.4 mg	49.4 mg	49.4 mg
Valine	225 mg	225 mg	225 mg	225 mg	225 mg
Flavonoids	14.3 mg	14.4 mg	14.4 mg	14.3 mg	14.3 mg
Histidine	132 mg	132 mg	132 mg	132 mg	132 mg
Lutein / Zeaxanthin	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	227 mg	227 mg	227 mg	227 mg	227 mg
Purines	22.1 mg	22.1 mg	22.1 mg	22.1 mg	22.1 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.

Like a version?

Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.

One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.

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.

Also: Compare recipes and foods · Swap an ingredient · All recipes

Add a recipe Add from a link My recipes

GapPlate Recipes Privacy Policy · Terms and Conditions