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: Oats Upma by Priya, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Oats Upma by PriyaThe recipe as it isper 100 g	Oats Upma with olive oilVegetable oil → Olive oilper 100 g	Oats Upma with mustard oilVegetable oil → Mustard oilper 100 g	Oats Upma with coconut oilVegetable oil → Coconut oilper 100 g	Oats Upma with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	89 Excellent	89 Excellent	90 Excellent	71 Very good	90 Excellent
Calories	263 kcal	263 kcal	263 kcal	263 kcal	263 kcal
Total Fat	9.75 g	9.75 g	9.75 g	9.75 g	9.75 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	1.45 g	1.44 g	1.31 g	5.59 g	1.23 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	3.37 g	5.55 g	4.72 g	1.5 g	2.53 g
Omega-3 Fatty Acids	0.14 g	0.11 g	0.27 g	0.073 g	0.078 g
Polyunsaturated Fat	4.47 g	1.87 g	2.53 g	1.35 g	5.21 g
Omega-6 Fatty Acids	4.33 g	1.76 g	2.26 g	1.27 g	5.13 g
Vitamin E	1.68 mg	1.68 mg	2.26 mg	0.81 mg	3.29 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)	0.1 g	0.1 g	0.54 g	0.059 g	0.069 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	3.63 g	0 g
Omega-9 Fatty Acids	2.69 g	5.41 g	2.51 g	1.36 g	2.74 g
Protein	7.47 g	7.47 g	7.47 g	7.47 g	7.47 g
Water	42.6 mL	42.6 mL	42.6 mL	42.6 mL	42.6 mL
Sodium	12.5 mg	12.5 mg	12.5 mg	12.5 mg	12.5 mg
Total Carbohydrates	37.9 g	37.9 g	37.9 g	37.9 g	37.9 g
Sugar	2.79 g	2.79 g	2.79 g	2.79 g	2.79 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	2.72 mg	2.75 mg	2.72 mg	2.72 mg	2.72 mg
Calcium	52.9 mg	53 mg	52.9 mg	53 mg	52.9 mg
Fiber	6.23 g	6.23 g	6.23 g	6.23 g	6.23 g
Magnesium	78.6 mg	78.6 mg	78.6 mg	78.6 mg	78.6 mg
Potassium	363 mg	364 mg	363 mg	363 mg	363 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	15.1 mg	15.1 mg	15.1 mg	15.1 mg	15.1 mg
Folate (B9)	45.4 mcg	45.4 mcg	45.4 mcg	45.4 mcg	45.4 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.79 mg	0.79 mg	0.79 mg	0.79 mg	0.79 mg
Phosphorus	276 mg	276 mg	276 mg	276 mg	276 mg
Soluble Fiber	2.23 g	2.23 g	2.23 g	2.23 g	2.23 g
Vitamin A	97.9 mcg RAE	97.9 mcg RAE	97.9 mcg RAE	97.9 mcg RAE	97.9 mcg RAE
Zinc	2.1 mg	2.1 mg	2.1 mg	2.1 mg	2.1 mg
Chloride	31 mg	31 mg	31 mg	31 mg	31 mg
Choline	25.7 mg	25.6 mg	25.6 mg	25.7 mg	25.7 mg
Insoluble Fiber	4.8 g	4.8 g	4.8 g	4.8 g	4.8 g
Selenium	14.2 mcg	14.2 mcg	14.2 mcg	14.2 mcg	14.2 mcg
Thiamin (B1)	0.4 mg	0.4 mg	0.4 mg	0.4 mg	0.4 mg
Vitamin B6	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Riboflavin (B2)	0.099 mg	0.099 mg	0.099 mg	0.099 mg	0.099 mg
Copper	0.35 mg	0.35 mg	0.35 mg	0.35 mg	0.35 mg
Pantothenic Acid (B5)	0.77 mg	0.77 mg	0.77 mg	0.77 mg	0.77 mg
Vitamin K	26.1 mcg	28.3 mcg	24.6 mcg	24.7 mcg	25 mcg
Biotin (B7)	10.6 mcg	10.6 mcg	10.6 mcg	10.6 mcg	10.6 mcg
Fluoride	0.041 mg	0.041 mg	0.041 mg	0.041 mg	0.041 mg
Manganese	2.47 mg	2.47 mg	2.47 mg	2.47 mg	2.47 mg
Molybdenum	5.3 mcg	5.3 mcg	5.3 mcg	5.3 mcg	5.3 mcg
Chromium	17.5 mcg	17.5 mcg	17.5 mcg	17.5 mcg	17.5 mcg
Leucine	719 mg	719 mg	719 mg	719 mg	719 mg
Lysine	372 mg	372 mg	372 mg	372 mg	372 mg
Polyphenols	168 mg	180 mg	169 mg	168 mg	168 mg
Beta-Carotene	1,060 mcg	1,069 mcg	1,060 mcg	1,060 mcg	1,060 mcg
Isoleucine	454 mg	454 mg	454 mg	454 mg	454 mg
Methionine	135 mg	135 mg	135 mg	135 mg	135 mg
Oxalates	18.4 mg	18.4 mg	18.4 mg	18.4 mg	18.4 mg
Threonine	308 mg	308 mg	308 mg	308 mg	308 mg
Tryptophan	109 mg	109 mg	109 mg	109 mg	109 mg
Valine	487 mg	487 mg	487 mg	487 mg	487 mg
Flavonoids	70.7 mg	70.8 mg	70.8 mg	70.7 mg	70.7 mg
Histidine	230 mg	230 mg	230 mg	230 mg	230 mg
Lutein / Zeaxanthin	0.72 mg	0.73 mg	0.72 mg	0.72 mg	0.72 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	461 mg	461 mg	461 mg	461 mg	461 mg
Purines	41.1 mg	41.1 mg	41.1 mg	41.1 mg	41.1 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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