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: Lobia Masala (Black-eyed peas curry) by Sri, with 27.2 g Cooking Oil · Choose another

Per 100 g Per serving

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Nutrient	Lobia Masala (Black-eyed peas curry) by SriThe recipe as it isper 100 g	Lobia Masala (Black-eyed peas curry) with olive oilCooking Oil → Olive oilper 100 g	Lobia Masala (Black-eyed peas curry) with mustard oilCooking Oil → Mustard oilper 100 g	Lobia Masala (Black-eyed peas curry) with coconut oilCooking Oil → Coconut oilper 100 g	Lobia Masala (Black-eyed peas curry) with sunflower oilCooking Oil → Sunflower oilper 100 g
Nutrient score	93 Excellent	93 Excellent	93 Excellent	77 Excellent	93 Excellent
Calories	93.5 kcal	93.5 kcal	93.5 kcal	93.7 kcal	93.5 kcal
Total Fat	2.68 g	2.68 g	2.68 g	2.68 g	2.68 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.39 g	0.38 g	0.33 g	1.94 g	0.3 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.98 g	1.73 g	1.42 g	0.21 g	0.6 g
Omega-3 Fatty Acids	0.061 g	0.054 g	0.11 g	0.039 g	0.041 g
Polyunsaturated Fat	0.84 g	0.4 g	0.65 g	0.2 g	1.65 g
Omega-6 Fatty Acids	0.78 g	0.35 g	0.53 g	0.16 g	1.61 g
Vitamin E	0.85 mg	0.85 mg	1.07 mg	0.53 mg	1.46 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)	0.075 g	0.073 g	0.24 g	0.057 g	0.061 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	1.36 g	0 g
Omega-9 Fatty Acids	0.71 g	1.72 g	0.63 g	0.2 g	0.72 g
Protein	4.46 g	4.46 g	4.46 g	4.46 g	4.46 g
Water	78.2 mL	78.2 mL	78.2 mL	78.2 mL	78.2 mL
Sodium	11 mg	11 mg	11 mg	11 mg	11 mg
Total Carbohydrates	14 g	14 g	14 g	14 g	14 g
Sugar	2.9 g	2.9 g	2.9 g	2.9 g	2.9 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.74 mg	1.75 mg	1.74 mg	1.74 mg	1.74 mg
Calcium	33.8 mg	33.8 mg	33.8 mg	33.8 mg	33.8 mg
Fiber	2.71 g	2.71 g	2.71 g	2.71 g	2.71 g
Magnesium	36.5 mg	36.5 mg	36.5 mg	36.5 mg	36.5 mg
Potassium	306 mg	306 mg	306 mg	306 mg	306 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	7.66 mg	7.66 mg	7.66 mg	7.66 mg	7.66 mg
Folate (B9)	110 mcg	110 mcg	110 mcg	110 mcg	110 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.64 mg	0.64 mg	0.64 mg	0.64 mg	0.64 mg
Phosphorus	87.2 mg	87.2 mg	87.2 mg	87.2 mg	87.2 mg
Soluble Fiber	0.54 g	0.54 g	0.54 g	0.54 g	0.54 g
Vitamin A	20.5 mcg RAE	20.5 mcg RAE	20.5 mcg RAE	20.5 mcg RAE	20.5 mcg RAE
Zinc	0.68 mg	0.68 mg	0.68 mg	0.68 mg	0.68 mg
Chloride	11.5 mg	11.5 mg	11.5 mg	11.5 mg	11.5 mg
Choline	18.6 mg	18.6 mg	18.6 mg	18.6 mg	18.6 mg
Insoluble Fiber	3.09 g	3.09 g	3.09 g	3.09 g	3.09 g
Selenium	1.7 mcg	1.7 mcg	1.7 mcg	1.7 mcg	1.7 mcg
Thiamin (B1)	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Vitamin B6	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Riboflavin (B2)	0.055 mg	0.055 mg	0.055 mg	0.055 mg	0.055 mg
Copper	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Pantothenic Acid (B5)	0.31 mg	0.31 mg	0.31 mg	0.31 mg	0.31 mg
Vitamin K	9.99 mcg	11.2 mcg	9.79 mcg	9.81 mcg	9.92 mcg
Biotin (B7)	3.52 mcg	3.52 mcg	3.52 mcg	3.52 mcg	3.52 mcg
Fluoride	0.021 mg	0.021 mg	0.021 mg	0.021 mg	0.021 mg
Manganese	0.39 mg	0.39 mg	0.39 mg	0.39 mg	0.39 mg
Molybdenum	29.2 mcg	29.2 mcg	29.2 mcg	29.2 mcg	29.2 mcg
Chromium	2.4 mcg	2.4 mcg	2.4 mcg	2.4 mcg	2.4 mcg
Leucine	337 mg	337 mg	337 mg	337 mg	337 mg
Lysine	283 mg	283 mg	283 mg	283 mg	283 mg
Polyphenols	111 mg	116 mg	111 mg	111 mg	111 mg
Beta-Carotene	233 mcg	237 mcg	233 mcg	233 mcg	233 mcg
Isoleucine	210 mg	210 mg	210 mg	210 mg	210 mg
Methionine	48.6 mg	48.6 mg	48.6 mg	48.6 mg	48.6 mg
Oxalates	13 mg	13 mg	13 mg	13 mg	13 mg
Threonine	169 mg	169 mg	169 mg	169 mg	169 mg
Tryptophan	52.8 mg	52.8 mg	52.8 mg	52.8 mg	52.8 mg
Valine	232 mg	232 mg	232 mg	232 mg	232 mg
Flavonoids	48.8 mg	48.9 mg	48.9 mg	48.8 mg	48.8 mg
Histidine	156 mg	156 mg	156 mg	156 mg	156 mg
Lutein / Zeaxanthin	0.29 mg	0.29 mg	0.29 mg	0.29 mg	0.29 mg
Lycopene	0.64 mg	0.64 mg	0.64 mg	0.64 mg	0.64 mg
Phenylalanine	236 mg	236 mg	236 mg	236 mg	236 mg
Purines	26.8 mg	26.8 mg	26.8 mg	26.8 mg	26.8 mg
MSG (Monosodium Glutamate)	61.5 mg	61.5 mg	61.5 mg	61.5 mg	61.5 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.

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