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: Leek and potato soup recipe, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

Sort

Nutrient	Leek and potato soup recipeThe recipe as it isper 100 g	Leek and potato soup with mustard oilOlive oil → Mustard oilper 100 g	Leek and potato soup with coconut oilOlive oil → Coconut oilper 100 g	Leek and potato soup with sunflower oilOlive oil → Sunflower oilper 100 g	Leek and potato soup with canola oilOlive oil → Canola oilper 100 g
Nutrient score	73 Very good	74 Very good	59 Good	74 Very good	74 Very good
Calories	89.9 kcal	89.9 kcal	90.1 kcal	89.9 kcal	89.9 kcal
Total Fat	2.18 g	2.18 g	2.18 g	2.18 g	2.18 g
Trans Fat	0 g	0 g	0 g	0 g	0.006 g
Saturated Fat	0.29 g	0.25 g	1.62 g	0.22 g	0.16 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.43 g	1.16 g	0.13 g	0.46 g	1.24 g
Omega-3 Fatty Acids	0.037 g	0.085 g	0.023 g	0.025 g	0.2 g
Polyunsaturated Fat	0.26 g	0.47 g	0.088 g	1.33 g	0.6 g
Omega-6 Fatty Acids	0.22 g	0.38 g	0.065 g	1.31 g	0.39 g
Vitamin E	0.62 mg	0.81 mg	0.34 mg	1.14 mg	0.68 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)	0.024 g	0.17 g	0.01 g	0.014 g	0.19 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	1.17 g	0 g	0 g
Omega-9 Fatty Acids	1.42 g	0.49 g	0.12 g	0.56 g	1.19 g
Protein	1.91 g	1.91 g	1.91 g	1.91 g	1.91 g
Water	78.2 mL	78.2 mL	78.2 mL	78.2 mL	78.2 mL
Sodium	247 mg	247 mg	247 mg	247 mg	247 mg
Total Carbohydrates	16.5 g	16.5 g	16.5 g	16.5 g	16.5 g
Sugar	2.04 g	2.04 g	2.04 g	2.04 g	2.04 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.43 mg	1.42 mg	1.42 mg	1.42 mg	1.42 mg
Calcium	33.1 mg	33.1 mg	33.1 mg	33.1 mg	33.1 mg
Fiber	2.09 g	2.09 g	2.09 g	2.09 g	2.09 g
Magnesium	26.7 mg	26.7 mg	26.7 mg	26.7 mg	26.7 mg
Potassium	373 mg	373 mg	373 mg	373 mg	373 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	17 mg	17 mg	17 mg	17 mg	17 mg
Folate (B9)	32.5 mcg	32.5 mcg	32.5 mcg	32.5 mcg	32.5 mcg
Iodine	0.34 mcg	0.34 mcg	0.34 mcg	0.34 mcg	0.34 mcg
Niacin (B3)	0.91 mg	0.91 mg	0.91 mg	0.91 mg	0.91 mg
Phosphorus	54.8 mg	54.8 mg	54.8 mg	54.8 mg	54.8 mg
Soluble Fiber	0.52 g	0.52 g	0.52 g	0.52 g	0.52 g
Vitamin A	28.2 mcg RAE	28.2 mcg RAE	28.2 mcg RAE	28.2 mcg RAE	28.2 mcg RAE
Zinc	0.39 mg	0.39 mg	0.39 mg	0.39 mg	0.39 mg
Chloride	111 mg	111 mg	111 mg	111 mg	111 mg
Choline	15.8 mg	15.8 mg	15.8 mg	15.8 mg	15.8 mg
Insoluble Fiber	1.56 g	1.56 g	1.56 g	1.56 g	1.56 g
Selenium	0.86 mcg	0.86 mcg	0.86 mcg	0.86 mcg	0.86 mcg
Thiamin (B1)	0.078 mg	0.078 mg	0.078 mg	0.078 mg	0.078 mg
Vitamin B6	0.29 mg	0.29 mg	0.29 mg	0.29 mg	0.29 mg
Riboflavin (B2)	0.043 mg	0.043 mg	0.043 mg	0.043 mg	0.043 mg
Copper	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Pantothenic Acid (B5)	0.27 mg	0.27 mg	0.27 mg	0.27 mg	0.27 mg
Vitamin K	19.3 mcg	18.2 mcg	18.2 mcg	18.3 mcg	19.6 mcg
Biotin (B7)	0.42 mcg	0.42 mcg	0.42 mcg	0.42 mcg	0.42 mcg
Fluoride	0.02 mg	0.02 mg	0.02 mg	0.02 mg	0.02 mg
Manganese	0.29 mg	0.29 mg	0.29 mg	0.29 mg	0.29 mg
Molybdenum	0.34 mcg	0.34 mcg	0.34 mcg	0.34 mcg	0.34 mcg
Chromium	0.34 mcg	0.34 mcg	0.34 mcg	0.34 mcg	0.34 mcg
Leucine	138 mg	138 mg	138 mg	138 mg	138 mg
Lysine	120 mg	120 mg	120 mg	120 mg	120 mg
Polyphenols	77.5 mg	73.9 mg	73.6 mg	73.6 mg	73.6 mg
Beta-Carotene	389 mcg	386 mcg	386 mcg	386 mcg	386 mcg
Isoleucine	87 mg	87 mg	87 mg	87 mg	87 mg
Methionine	26.9 mg	26.9 mg	26.9 mg	26.9 mg	26.9 mg
Oxalates	38.8 mg	38.8 mg	38.8 mg	38.8 mg	38.8 mg
Threonine	87.2 mg	87.2 mg	87.2 mg	87.2 mg	87.2 mg
Tryptophan	27.2 mg	27.2 mg	27.2 mg	27.2 mg	27.2 mg
Valine	106 mg	106 mg	106 mg	106 mg	106 mg
Flavonoids	21.5 mg	21.5 mg	21.4 mg	21.4 mg	21.4 mg
Histidine	125 mg	125 mg	125 mg	125 mg	125 mg
Lutein / Zeaxanthin	0.66 mg	0.66 mg	0.66 mg	0.66 mg	0.66 mg
Lycopene	0.034 mg	0.034 mg	0.034 mg	0.034 mg	0.034 mg
Phenylalanine	106 mg	106 mg	106 mg	106 mg	106 mg
Purines	24.5 mg	24.5 mg	24.5 mg	24.5 mg	24.5 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