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: Mixed Vegetable Stir Fry recipe, with 4.53 g Sesame oil · Choose another

Per 100 g Per serving

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Nutrient	Mixed Vegetable Stir Fry recipeThe recipe as it isper 100 g	Mixed Vegetable Stir Fry with olive oilSesame oil → Olive oilper 100 g	Mixed Vegetable Stir Fry with mustard oilSesame oil → Mustard oilper 100 g	Mixed Vegetable Stir Fry with coconut oilSesame oil → Coconut oilper 100 g	Mixed Vegetable Stir Fry with sunflower oilSesame oil → Sunflower oilper 100 g
Nutrient score	58 Good	58 Good	58 Good	53 Good	58 Good
Calories	101 kcal	101 kcal	101 kcal	101 kcal	101 kcal
Total Fat	6 g	6 g	6 g	6 g	6 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.88 g	0.87 g	0.86 g	1.39 g	0.85 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.1 g	2.35 g	2.24 g	1.84 g	1.97 g
Omega-3 Fatty Acids	0.081 g	0.084 g	0.1 g	0.079 g	0.079 g
Polyunsaturated Fat	2.92 g	2.68 g	2.76 g	2.61 g	3.1 g
Omega-6 Fatty Acids	2.84 g	2.6 g	2.66 g	2.54 g	3.02 g
Vitamin E	1.66 mg	1.76 mg	1.83 mg	1.65 mg	1.96 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)	0.062 g	0.065 g	0.12 g	0.06 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	0.45 g	0 g
Omega-9 Fatty Acids	1.68 g	1.93 g	1.57 g	1.43 g	1.6 g
Protein	3.45 g	3.45 g	3.45 g	3.45 g	3.45 g
Water	80 mL	80 mL	80 mL	80 mL	80 mL
Sodium	515 mg	515 mg	515 mg	515 mg	515 mg
Total Carbohydrates	9.84 g	9.84 g	9.84 g	9.84 g	9.84 g
Sugar	3.32 g	3.32 g	3.32 g	3.32 g	3.32 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.08 mg	1.09 mg	1.08 mg	1.08 mg	1.08 mg
Calcium	53.2 mg	53.2 mg	53.2 mg	53.2 mg	53.2 mg
Fiber	3.02 g	3.02 g	3.02 g	3.02 g	3.02 g
Magnesium	28.5 mg	28.5 mg	28.5 mg	28.5 mg	28.5 mg
Potassium	364 mg	364 mg	364 mg	364 mg	364 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	92.4 mg	92.4 mg	92.4 mg	92.4 mg	92.4 mg
Folate (B9)	60 mcg	60 mcg	60 mcg	60 mcg	60 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.96 mg	0.96 mg	0.96 mg	0.96 mg	0.96 mg
Phosphorus	79.3 mg	79.3 mg	79.3 mg	79.3 mg	79.3 mg
Soluble Fiber	0.85 g	0.85 g	0.85 g	0.85 g	0.85 g
Vitamin A	145 mcg RAE	145 mcg RAE	145 mcg RAE	145 mcg RAE	145 mcg RAE
Zinc	0.56 mg	0.56 mg	0.56 mg	0.56 mg	0.56 mg
Chloride	461 mg	461 mg	461 mg	461 mg	461 mg
Choline	17.5 mg	17.5 mg	17.5 mg	17.5 mg	17.5 mg
Insoluble Fiber	2.23 g	2.23 g	2.23 g	2.23 g	2.23 g
Selenium	2.75 mcg	2.75 mcg	2.75 mcg	2.75 mcg	2.75 mcg
Thiamin (B1)	0.086 mg	0.086 mg	0.086 mg	0.086 mg	0.086 mg
Vitamin B6	0.27 mg	0.27 mg	0.27 mg	0.27 mg	0.27 mg
Riboflavin (B2)	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Copper	0.1 mg	0.1 mg	0.1 mg	0.1 mg	0.1 mg
Pantothenic Acid (B5)	0.51 mg	0.51 mg	0.51 mg	0.51 mg	0.51 mg
Vitamin K	67.5 mcg	67.8 mcg	67.4 mcg	67.4 mcg	67.4 mcg
Biotin (B7)	2.12 mcg	2.12 mcg	2.12 mcg	2.12 mcg	2.12 mcg
Fluoride	0.018 mg	0.018 mg	0.018 mg	0.018 mg	0.018 mg
Manganese	0.3 mg	0.3 mg	0.3 mg	0.3 mg	0.3 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.043 mcg	0.043 mcg	0.043 mcg	0.043 mcg	0.043 mcg
Leucine	273 mg	273 mg	273 mg	273 mg	273 mg
Lysine	212 mg	212 mg	212 mg	212 mg	212 mg
Polyphenols	99.8 mg	101 mg	99.5 mg	99.4 mg	99.4 mg
Beta-Carotene	1,511 mcg	1,512 mcg	1,511 mcg	1,511 mcg	1,511 mcg
Isoleucine	178 mg	178 mg	178 mg	178 mg	178 mg
Methionine	59.1 mg	59.1 mg	59.1 mg	59.1 mg	59.1 mg
Oxalates	22.8 mg	22.8 mg	22.8 mg	22.8 mg	22.8 mg
Threonine	166 mg	166 mg	166 mg	166 mg	166 mg
Tryptophan	47.5 mg	47.5 mg	47.5 mg	47.5 mg	47.5 mg
Valine	207 mg	207 mg	207 mg	207 mg	207 mg
Flavonoids	26.2 mg	26.2 mg	26.2 mg	26.2 mg	26.2 mg
Histidine	110 mg	110 mg	110 mg	110 mg	110 mg
Lutein / Zeaxanthin	1.03 mg	1.03 mg	1.03 mg	1.03 mg	1.03 mg
Lycopene	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Phenylalanine	194 mg	194 mg	194 mg	194 mg	194 mg
Purines	23.3 mg	23.3 mg	23.3 mg	23.3 mg	23.3 mg
MSG (Monosodium Glutamate)	93.5 mg	93.5 mg	93.5 mg	93.5 mg	93.5 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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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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