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: Minestrone soup by Lara, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Minestrone soup by LaraThe recipe as it isper 100 g	Minestrone soup with mustard oilOlive oil → Mustard oilper 100 g	Minestrone soup with coconut oilOlive oil → Coconut oilper 100 g	Minestrone soup with sunflower oilOlive oil → Sunflower oilper 100 g	Minestrone soup with canola oilOlive oil → Canola oilper 100 g
Nutrient score	58 Good	59 Good	43 Fair	59 Good	58 Good
Calories	51.8 kcal	51.8 kcal	51.9 kcal	51.8 kcal	51.8 kcal
Total Fat	1.42 g	1.42 g	1.42 g	1.42 g	1.42 g
Trans Fat	0 g	0 g	0 g	0 g	0.003 g
Saturated Fat	0.2 g	0.18 g	0.98 g	0.16 g	0.13 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.86 g	0.7 g	0.096 g	0.29 g	0.75 g
Omega-3 Fatty Acids	0.024 g	0.053 g	0.017 g	0.018 g	0.12 g
Polyunsaturated Fat	0.19 g	0.31 g	0.087 g	0.81 g	0.39 g
Omega-6 Fatty Acids	0.16 g	0.26 g	0.071 g	0.79 g	0.26 g
Vitamin E	0.33 mg	0.44 mg	0.16 mg	0.63 mg	0.36 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)	0.021 g	0.1 g	0.014 g	0.016 g	0.12 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0.68 g	0 g	0 g
Omega-9 Fatty Acids	0.85 g	0.31 g	0.09 g	0.35 g	0.72 g
Protein	2.32 g	2.32 g	2.32 g	2.32 g	2.32 g
Water	87 mL	87 mL	87 mL	87 mL	87 mL
Sodium	295 mg	295 mg	295 mg	295 mg	295 mg
Total Carbohydrates	8.62 g	8.62 g	8.62 g	8.62 g	8.62 g
Sugar	1.65 g	1.65 g	1.65 g	1.65 g	1.65 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.74 mg	0.73 mg	0.73 mg	0.73 mg	0.73 mg
Calcium	32.2 mg	32.2 mg	32.2 mg	32.2 mg	32.2 mg
Fiber	1.89 g	1.89 g	1.89 g	1.89 g	1.89 g
Magnesium	17.8 mg	17.8 mg	17.8 mg	17.8 mg	17.8 mg
Potassium	206 mg	206 mg	206 mg	206 mg	206 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	3.81 mg	3.81 mg	3.81 mg	3.81 mg	3.81 mg
Folate (B9)	17.9 mcg	17.9 mcg	17.9 mcg	17.9 mcg	17.9 mcg
Iodine	0.32 mcg	0.32 mcg	0.32 mcg	0.32 mcg	0.32 mcg
Niacin (B3)	0.42 mg	0.42 mg	0.42 mg	0.42 mg	0.42 mg
Phosphorus	49.5 mg	49.5 mg	49.5 mg	49.5 mg	49.5 mg
Soluble Fiber	0.51 g	0.51 g	0.51 g	0.51 g	0.51 g
Vitamin A	51.8 mcg RAE	51.8 mcg RAE	51.8 mcg RAE	51.8 mcg RAE	51.8 mcg RAE
Zinc	0.4 mg	0.4 mg	0.4 mg	0.4 mg	0.4 mg
Chloride	168 mg	168 mg	168 mg	168 mg	168 mg
Choline	11.6 mg	11.6 mg	11.6 mg	11.6 mg	11.6 mg
Insoluble Fiber	1.7 g	1.7 g	1.7 g	1.7 g	1.7 g
Selenium	1.98 mcg	1.98 mcg	1.98 mcg	1.98 mcg	1.98 mcg
Thiamin (B1)	0.05 mg	0.05 mg	0.05 mg	0.05 mg	0.05 mg
Vitamin B6	0.099 mg	0.099 mg	0.099 mg	0.099 mg	0.099 mg
Riboflavin (B2)	0.039 mg	0.039 mg	0.039 mg	0.039 mg	0.039 mg
Copper	0.097 mg	0.097 mg	0.097 mg	0.097 mg	0.097 mg
Pantothenic Acid (B5)	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Vitamin K	8.13 mcg	7.45 mcg	7.45 mcg	7.51 mcg	8.26 mcg
Biotin (B7)	0.97 mcg	0.97 mcg	0.97 mcg	0.97 mcg	0.97 mcg
Fluoride	0.028 mg	0.028 mg	0.028 mg	0.028 mg	0.028 mg
Manganese	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Molybdenum	0.67 mcg	0.67 mcg	0.67 mcg	0.67 mcg	0.67 mcg
Chromium	0.42 mcg	0.42 mcg	0.42 mcg	0.42 mcg	0.42 mcg
Leucine	174 mg	174 mg	174 mg	174 mg	174 mg
Lysine	130 mg	130 mg	130 mg	130 mg	130 mg
Polyphenols	64.8 mg	62.7 mg	62.5 mg	62.5 mg	62.5 mg
Beta-Carotene	560 mcg	558 mcg	558 mcg	558 mcg	558 mcg
Isoleucine	103 mg	103 mg	103 mg	103 mg	103 mg
Methionine	28.1 mg	28.1 mg	28.1 mg	28.1 mg	28.1 mg
Oxalates	9.87 mg	9.87 mg	9.87 mg	9.87 mg	9.87 mg
Threonine	88.8 mg	88.8 mg	88.8 mg	88.8 mg	88.8 mg
Tryptophan	25.1 mg	25.1 mg	25.1 mg	25.1 mg	25.1 mg
Valine	121 mg	121 mg	121 mg	121 mg	121 mg
Flavonoids	24 mg	24 mg	24 mg	24 mg	24 mg
Histidine	78.9 mg	78.9 mg	78.9 mg	78.9 mg	78.9 mg
Lutein / Zeaxanthin	0.17 mg	0.17 mg	0.17 mg	0.17 mg	0.17 mg
Lycopene	2.31 mg	2.31 mg	2.31 mg	2.31 mg	2.31 mg
Phenylalanine	112 mg	112 mg	112 mg	112 mg	112 mg
Purines	20.1 mg	20.1 mg	20.1 mg	20.1 mg	20.1 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.

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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.

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