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: Pad krapow tofu (holy basil) stir fry recipe, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Pad krapow tofu (holy basil) stir fry recipeThe recipe as it isper 100 g	Pad krapow tofu (holy basil) stir fry with olive oilVegetable oil → Olive oilper 100 g	Pad krapow tofu (holy basil) stir fry with mustard oilVegetable oil → Mustard oilper 100 g	Pad krapow tofu (holy basil) stir fry with coconut oilVegetable oil → Coconut oilper 100 g	Pad krapow tofu (holy basil) stir fry with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	75 Excellent	75 Excellent	76 Excellent	44 Fair	76 Excellent
Calories	170 kcal	170 kcal	170 kcal	171 kcal	170 kcal
Total Fat	11.5 g	11.5 g	11.5 g	11.5 g	11.5 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	1.69 g	1.68 g	1.57 g	5.07 g	1.5 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.43 g	4.21 g	3.52 g	0.89 g	1.74 g
Omega-3 Fatty Acids	0.34 g	0.31 g	0.44 g	0.28 g	0.28 g
Polyunsaturated Fat	4.43 g	2.31 g	2.84 g	1.88 g	5.04 g
Omega-6 Fatty Acids	4.1 g	2 g	2.41 g	1.6 g	4.76 g
Vitamin E	0.97 mg	0.97 mg	1.44 mg	0.26 mg	2.29 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)	0.38 g	0.38 g	0.74 g	0.34 g	0.35 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	2.97 g	0 g
Omega-9 Fatty Acids	2.19 g	4.42 g	2.04 g	1.1 g	2.23 g
Protein	14.1 g	14.1 g	14.1 g	14.1 g	14.1 g
Water	66.5 mL	66.5 mL	66.5 mL	66.5 mL	66.5 mL
Sodium	421 mg	421 mg	421 mg	421 mg	421 mg
Total Carbohydrates	6.11 g	6.11 g	6.11 g	6.11 g	6.11 g
Sugar	1.84 g	1.84 g	1.84 g	1.84 g	1.84 g
Added Sugar	0.65 g	0.65 g	0.65 g	0.65 g	0.65 g
Iron	2.79 mg	2.81 mg	2.79 mg	2.79 mg	2.79 mg
Calcium	307 mg	308 mg	307 mg	308 mg	307 mg
Fiber	2.05 g	2.05 g	2.05 g	2.05 g	2.05 g
Magnesium	57.3 mg	57.3 mg	57.3 mg	57.3 mg	57.3 mg
Potassium	219 mg	219 mg	219 mg	219 mg	219 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	11.9 mg	11.9 mg	11.9 mg	11.9 mg	11.9 mg
Folate (B9)	26.7 mcg	26.7 mcg	26.7 mcg	26.7 mcg	26.7 mcg
Iodine	0.021 mcg	0.021 mcg	0.021 mcg	0.021 mcg	0.021 mcg
Niacin (B3)	0.42 mg	0.42 mg	0.42 mg	0.42 mg	0.42 mg
Phosphorus	109 mg	109 mg	109 mg	109 mg	109 mg
Soluble Fiber	0.45 g	0.45 g	0.45 g	0.45 g	0.45 g
Vitamin A	47.4 mcg RAE	47.4 mcg RAE	47.4 mcg RAE	47.4 mcg RAE	47.4 mcg RAE
Zinc	1.49 mg	1.49 mg	1.49 mg	1.49 mg	1.5 mg
Chloride	391 mg	391 mg	391 mg	391 mg	391 mg
Choline	24.9 mg	24.9 mg	24.9 mg	24.9 mg	24.9 mg
Insoluble Fiber	0.92 g	0.92 g	0.92 g	0.92 g	0.92 g
Selenium	14.7 mcg	14.7 mcg	14.7 mcg	14.7 mcg	14.7 mcg
Thiamin (B1)	0.079 mg	0.079 mg	0.079 mg	0.079 mg	0.079 mg
Vitamin B6	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Riboflavin (B2)	0.068 mg	0.068 mg	0.068 mg	0.068 mg	0.068 mg
Copper	0.26 mg	0.26 mg	0.26 mg	0.26 mg	0.26 mg
Pantothenic Acid (B5)	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Vitamin K	73 mcg	74.7 mcg	71.8 mcg	71.8 mcg	72 mcg
Biotin (B7)	0.35 mcg	0.35 mcg	0.35 mcg	0.35 mcg	0.35 mcg
Fluoride	0.012 mg	0.012 mg	0.012 mg	0.012 mg	0.012 mg
Manganese	0.87 mg	0.87 mg	0.87 mg	0.87 mg	0.87 mg
Molybdenum	0.1 mcg	0.1 mcg	0.1 mcg	0.1 mcg	0.1 mcg
Chromium	0.22 mcg	0.22 mcg	0.22 mcg	0.22 mcg	0.22 mcg
Leucine	1,099 mg	1,099 mg	1,099 mg	1,099 mg	1,099 mg
Lysine	849 mg	849 mg	849 mg	849 mg	849 mg
Polyphenols	192 mg	202 mg	193 mg	192 mg	192 mg
Beta-Carotene	602 mcg	609 mcg	602 mcg	602 mcg	602 mcg
Isoleucine	692 mg	692 mg	692 mg	692 mg	692 mg
Methionine	205 mg	205 mg	205 mg	205 mg	205 mg
Oxalates	43.1 mg	43.1 mg	43.1 mg	43.1 mg	43.1 mg
Threonine	540 mg	540 mg	540 mg	540 mg	540 mg
Tryptophan	165 mg	165 mg	165 mg	165 mg	165 mg
Valine	739 mg	739 mg	739 mg	739 mg	739 mg
Flavonoids	70.3 mg	70.4 mg	70.4 mg	70.3 mg	70.3 mg
Histidine	381 mg	381 mg	381 mg	381 mg	381 mg
Lutein / Zeaxanthin	0.87 mg	0.87 mg	0.87 mg	0.87 mg	0.87 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	771 mg	771 mg	771 mg	771 mg	771 mg
Purines	46.7 mg	46.7 mg	46.7 mg	46.7 mg	46.7 mg
MSG (Monosodium Glutamate)	68 mg	68 mg	68 mg	68 mg	68 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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