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: Masoor dal (red lentils curry) by Sri, with 27.2 g Cooking Oil · Choose another

Per 100 g Per serving

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Nutrient	Masoor dal (red lentils curry) by SriThe recipe as it isper 100 g	Masoor dal (red lentils curry) with olive oilCooking Oil → Olive oilper 100 g	Masoor dal (red lentils curry) with mustard oilCooking Oil → Mustard oilper 100 g	Masoor dal (red lentils curry) with coconut oilCooking Oil → Coconut oilper 100 g	Masoor dal (red lentils curry) with sunflower oilCooking Oil → Sunflower oilper 100 g
Nutrient score	89 Excellent	89 Excellent	90 Excellent	70 Very good	90 Excellent
Calories	90.2 kcal	90.2 kcal	90.2 kcal	90.4 kcal	90.2 kcal
Total Fat	2.56 g	2.56 g	2.56 g	2.56 g	2.56 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.36 g	0.36 g	0.31 g	1.91 g	0.28 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.97 g	1.72 g	1.41 g	0.2 g	0.59 g
Omega-3 Fatty Acids	0.046 g	0.04 g	0.096 g	0.024 g	0.026 g
Polyunsaturated Fat	0.79 g	0.35 g	0.59 g	0.15 g	1.6 g
Omega-6 Fatty Acids	0.74 g	0.31 g	0.5 g	0.13 g	1.57 g
Vitamin E	0.55 mg	0.55 mg	0.77 mg	0.23 mg	1.16 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)	0.038 g	0.036 g	0.2 g	0.02 g	0.025 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	0.69 g	1.7 g	0.61 g	0.18 g	0.7 g
Protein	4.76 g	4.76 g	4.76 g	4.76 g	4.76 g
Water	79.7 mL	79.7 mL	79.7 mL	79.7 mL	79.7 mL
Sodium	3.15 mg	3.15 mg	3.15 mg	3.15 mg	3.15 mg
Total Carbohydrates	12.5 g	12.5 g	12.5 g	12.5 g	12.5 g
Sugar	1.27 g	1.27 g	1.27 g	1.27 g	1.27 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.55 mg	1.56 mg	1.55 mg	1.55 mg	1.55 mg
Calcium	16.7 mg	16.7 mg	16.7 mg	16.7 mg	16.7 mg
Fiber	5.62 g	5.62 g	5.62 g	5.62 g	5.62 g
Magnesium	17.2 mg	17.2 mg	17.2 mg	17.2 mg	17.2 mg
Potassium	216 mg	216 mg	216 mg	216 mg	216 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	4.9 mg	4.9 mg	4.9 mg	4.9 mg	4.9 mg
Folate (B9)	86.3 mcg	86.3 mcg	86.3 mcg	86.3 mcg	86.3 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.58 mg	0.58 mg	0.58 mg	0.58 mg	0.58 mg
Phosphorus	78.1 mg	78.1 mg	78.1 mg	78.1 mg	78.1 mg
Soluble Fiber	0.52 g	0.52 g	0.52 g	0.52 g	0.52 g
Vitamin A	13.9 mcg RAE	13.9 mcg RAE	13.9 mcg RAE	13.9 mcg RAE	13.9 mcg RAE
Zinc	0.89 mg	0.89 mg	0.89 mg	0.89 mg	0.89 mg
Chloride	3.75 mg	3.75 mg	3.75 mg	3.75 mg	3.75 mg
Choline	18.5 mg	18.5 mg	18.5 mg	18.5 mg	18.5 mg
Insoluble Fiber	2.2 g	2.2 g	2.2 g	2.2 g	2.2 g
Selenium	1.67 mcg	1.67 mcg	1.67 mcg	1.67 mcg	1.67 mcg
Thiamin (B1)	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Vitamin B6	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Riboflavin (B2)	0.047 mg	0.047 mg	0.047 mg	0.047 mg	0.047 mg
Copper	0.17 mg	0.17 mg	0.17 mg	0.17 mg	0.17 mg
Pantothenic Acid (B5)	0.4 mg	0.4 mg	0.4 mg	0.4 mg	0.4 mg
Vitamin K	9.46 mcg	10.6 mcg	9.27 mcg	9.28 mcg	9.39 mcg
Biotin (B7)	2.7 mcg	2.7 mcg	2.7 mcg	2.7 mcg	2.7 mcg
Fluoride	0.003 mg	0.003 mg	0.003 mg	0.003 mg	0.003 mg
Manganese	0.32 mg	0.32 mg	0.32 mg	0.32 mg	0.32 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.021 mcg	0.021 mcg	0.021 mcg	0.021 mcg	0.021 mcg
Leucine	365 mg	365 mg	365 mg	365 mg	365 mg
Lysine	319 mg	319 mg	319 mg	319 mg	319 mg
Polyphenols	77.1 mg	81.6 mg	77.5 mg	77.1 mg	77.1 mg
Beta-Carotene	160 mcg	163 mcg	160 mcg	160 mcg	160 mcg
Isoleucine	210 mg	210 mg	210 mg	210 mg	210 mg
Methionine	47.5 mg	47.5 mg	47.5 mg	47.5 mg	47.5 mg
Oxalates	11 mg	11 mg	11 mg	11 mg	11 mg
Threonine	175 mg	175 mg	175 mg	175 mg	175 mg
Tryptophan	50.3 mg	50.3 mg	50.3 mg	50.3 mg	50.3 mg
Valine	247 mg	247 mg	247 mg	247 mg	247 mg
Flavonoids	30.4 mg	30.4 mg	30.4 mg	30.4 mg	30.4 mg
Histidine	141 mg	141 mg	141 mg	141 mg	141 mg
Lutein / Zeaxanthin	0.26 mg	0.26 mg	0.26 mg	0.26 mg	0.26 mg
Lycopene	0.32 mg	0.32 mg	0.32 mg	0.32 mg	0.32 mg
Phenylalanine	262 mg	262 mg	262 mg	262 mg	262 mg
Purines	27.7 mg	27.7 mg	27.7 mg	27.7 mg	27.7 mg
MSG (Monosodium Glutamate)	30.8 mg	30.8 mg	30.8 mg	30.8 mg	30.8 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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