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: Moong Dal cooked in ten minutes in one pot by Sri, with 13.6 g Extra virgin olive oil · Choose another

Per 100 g Per serving

Sort

Nutrient	Moong Dal cooked in ten minutes in one pot by SriThe recipe as it isper 100 g	Moong Dal cooked in ten minutes in one pot with olive oilExtra virgin olive oil → Olive oilper 100 g	Moong Dal cooked in ten minutes in one pot with mustard oilExtra virgin olive oil → Mustard oilper 100 g	Moong Dal cooked in ten minutes in one pot with coconut oilExtra virgin olive oil → Coconut oilper 100 g	Moong Dal cooked in ten minutes in one pot with sunflower oilExtra virgin olive oil → Sunflower oilper 100 g
Nutrient score	88 Excellent	88 Excellent	89 Excellent	81 Excellent	89 Excellent
Calories	72.8 kcal	72.8 kcal	72.8 kcal	72.9 kcal	72.8 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 g
Saturated Fat	0.22 g	0.22 g	0.2 g	1 g	0.18 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.88 g	0.88 g	0.72 g	0.12 g	0.31 g
Omega-3 Fatty Acids	0.042 g	0.041 g	0.07 g	0.033 g	0.034 g
Polyunsaturated Fat	0.25 g	0.24 g	0.36 g	0.14 g	0.87 g
Omega-6 Fatty Acids	0.2 g	0.2 g	0.3 g	0.11 g	0.83 g
Vitamin E	0.43 mg	0.43 mg	0.54 mg	0.27 mg	0.73 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)	0.052 g	0.052 g	0.13 g	0.044 g	0.046 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	0.68 g	0 g
Omega-9 Fatty Acids	0.9 g	0.9 g	0.36 g	0.15 g	0.41 g
Protein	4.22 g	4.22 g	4.22 g	4.22 g	4.22 g
Water	82.1 mL	82.1 mL	82.1 mL	82.1 mL	82.1 mL
Sodium	102 mg	102 mg	102 mg	102 mg	102 mg
Total Carbohydrates	11.5 g	11.5 g	11.5 g	11.5 g	11.5 g
Sugar	1.66 g	1.66 g	1.66 g	1.66 g	1.66 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.27 mg	1.27 mg	1.27 mg	1.27 mg	1.27 mg
Calcium	25.5 mg	25.5 mg	25.5 mg	25.5 mg	25.5 mg
Fiber	3.09 g	3.09 g	3.09 g	3.09 g	3.09 g
Magnesium	34.5 mg	34.5 mg	34.5 mg	34.5 mg	34.5 mg
Potassium	265 mg	265 mg	265 mg	265 mg	265 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	3.84 mg	3.84 mg	3.84 mg	3.84 mg	3.84 mg
Folate (B9)	108 mcg	108 mcg	108 mcg	108 mcg	108 mcg
Iodine	4.93 mcg	4.93 mcg	4.93 mcg	4.93 mcg	4.93 mcg
Niacin (B3)	0.53 mg	0.53 mg	0.53 mg	0.53 mg	0.53 mg
Phosphorus	67.2 mg	67.2 mg	67.2 mg	67.2 mg	67.2 mg
Soluble Fiber	0.71 g	0.71 g	0.71 g	0.71 g	0.71 g
Vitamin A	11.9 mcg RAE	11.9 mcg RAE	11.9 mcg RAE	11.9 mcg RAE	11.9 mcg RAE
Zinc	0.61 mg	0.61 mg	0.61 mg	0.61 mg	0.61 mg
Chloride	156 mg	156 mg	156 mg	156 mg	156 mg
Choline	18.5 mg	18.5 mg	18.5 mg	18.5 mg	18.5 mg
Insoluble Fiber	2.58 g	2.58 g	2.58 g	2.58 g	2.58 g
Selenium	1.41 mcg	1.41 mcg	1.41 mcg	1.41 mcg	1.41 mcg
Thiamin (B1)	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Vitamin B6	0.087 mg	0.087 mg	0.087 mg	0.087 mg	0.087 mg
Riboflavin (B2)	0.045 mg	0.045 mg	0.045 mg	0.045 mg	0.045 mg
Copper	0.17 mg	0.17 mg	0.17 mg	0.17 mg	0.17 mg
Pantothenic Acid (B5)	0.34 mg	0.34 mg	0.34 mg	0.34 mg	0.34 mg
Vitamin K	4.1 mcg	4.1 mcg	3.41 mcg	3.42 mcg	3.48 mcg
Biotin (B7)	0.52 mcg	0.52 mcg	0.52 mcg	0.52 mcg	0.52 mcg
Fluoride	0.004 mg	0.004 mg	0.004 mg	0.004 mg	0.004 mg
Manganese	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	336 mg	336 mg	336 mg	336 mg	336 mg
Lysine	250 mg	250 mg	250 mg	250 mg	250 mg
Polyphenols	48.7 mg	48.7 mg	46.6 mg	46.4 mg	46.4 mg
Beta-Carotene	185 mcg	185 mcg	183 mcg	183 mcg	183 mcg
Isoleucine	199 mg	199 mg	199 mg	199 mg	199 mg
Methionine	42 mg	42 mg	42 mg	42 mg	42 mg
Oxalates	9.78 mg	9.78 mg	9.78 mg	9.78 mg	9.78 mg
Threonine	148 mg	148 mg	148 mg	148 mg	148 mg
Tryptophan	40.4 mg	40.4 mg	40.4 mg	40.4 mg	40.4 mg
Valine	217 mg	217 mg	217 mg	217 mg	217 mg
Flavonoids	13.3 mg	13.3 mg	13.3 mg	13.3 mg	13.3 mg
Histidine	113 mg	113 mg	113 mg	113 mg	113 mg
Lutein / Zeaxanthin	0.075 mg	0.074 mg	0.073 mg	0.073 mg	0.073 mg
Lycopene	0.54 mg	0.54 mg	0.54 mg	0.54 mg	0.54 mg
Phenylalanine	224 mg	224 mg	224 mg	224 mg	224 mg
Purines	26.6 mg	26.6 mg	26.6 mg	26.6 mg	26.6 mg
MSG (Monosodium Glutamate)	51.3 mg	51.3 mg	51.3 mg	51.3 mg	51.3 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