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: Provencal Vegetable Ratatouille recipe, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Provencal Vegetable Ratatouille recipeThe recipe as it isper 100 g	Provencal Vegetable Ratatouille with mustard oilOlive oil → Mustard oilper 100 g	Provencal Vegetable Ratatouille with coconut oilOlive oil → Coconut oilper 100 g	Provencal Vegetable Ratatouille with sunflower oilOlive oil → Sunflower oilper 100 g	Provencal Vegetable Ratatouille with canola oilOlive oil → Canola oilper 100 g
Nutrient score	97 Excellent	97 Excellent	68 Very good	97 Excellent	97 Excellent
Calories	63.7 kcal	63.7 kcal	63.9 kcal	63.7 kcal	63.7 kcal
Total Fat	2.64 g	2.64 g	2.64 g	2.64 g	2.64 g
Trans Fat	0 g	0 g	0 g	0 g	0.007 g
Saturated Fat	0.38 g	0.33 g	1.94 g	0.3 g	0.24 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.68 g	1.37 g	0.16 g	0.55 g	1.46 g
Omega-3 Fatty Acids	0.045 g	0.1 g	0.029 g	0.031 g	0.24 g
Polyunsaturated Fat	0.32 g	0.57 g	0.13 g	1.58 g	0.72 g
Omega-6 Fatty Acids	0.28 g	0.47 g	0.099 g	1.55 g	0.48 g
Vitamin E	0.67 mg	0.89 mg	0.35 mg	1.28 mg	0.74 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)	0.038 g	0.2 g	0.022 g	0.026 g	0.23 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	1.36 g	0 g	0 g
Omega-9 Fatty Acids	1.67 g	0.58 g	0.15 g	0.67 g	1.4 g
Protein	1.81 g	1.81 g	1.81 g	1.81 g	1.81 g
Water	85.9 mL	85.9 mL	85.9 mL	85.9 mL	85.9 mL
Sodium	67.4 mg	67.4 mg	67.4 mg	67.4 mg	67.4 mg
Total Carbohydrates	9.34 g	9.34 g	9.34 g	9.34 g	9.34 g
Sugar	5.49 g	5.49 g	5.49 g	5.49 g	5.49 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.74 mg	0.72 mg	0.72 mg	0.72 mg	0.72 mg
Calcium	26.1 mg	26.1 mg	26.1 mg	26.1 mg	26.1 mg
Fiber	2.91 g	2.91 g	2.91 g	2.91 g	2.91 g
Magnesium	21.9 mg	21.9 mg	21.9 mg	21.9 mg	21.9 mg
Potassium	347 mg	347 mg	347 mg	347 mg	347 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	43.7 mg	43.7 mg	43.7 mg	43.7 mg	43.7 mg
Folate (B9)	27.4 mcg	27.4 mcg	27.4 mcg	27.4 mcg	27.4 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.75 mg	0.75 mg	0.75 mg	0.75 mg	0.75 mg
Phosphorus	41.9 mg	41.9 mg	41.9 mg	41.9 mg	41.9 mg
Soluble Fiber	0.68 g	0.68 g	0.68 g	0.68 g	0.68 g
Vitamin A	66.2 mcg RAE	66.2 mcg RAE	66.2 mcg RAE	66.2 mcg RAE	66.2 mcg RAE
Zinc	0.36 mg	0.36 mg	0.36 mg	0.36 mg	0.36 mg
Chloride	18.6 mg	18.6 mg	18.6 mg	18.6 mg	18.6 mg
Choline	11.3 mg	11.3 mg	11.3 mg	11.3 mg	11.3 mg
Insoluble Fiber	2.06 g	2.06 g	2.06 g	2.06 g	2.06 g
Selenium	0.5 mcg	0.5 mcg	0.5 mcg	0.5 mcg	0.5 mcg
Thiamin (B1)	0.065 mg	0.065 mg	0.065 mg	0.065 mg	0.065 mg
Vitamin B6	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Riboflavin (B2)	0.067 mg	0.067 mg	0.067 mg	0.067 mg	0.067 mg
Copper	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Pantothenic Acid (B5)	0.29 mg	0.29 mg	0.29 mg	0.29 mg	0.29 mg
Vitamin K	16.7 mcg	15.3 mcg	15.3 mcg	15.4 mcg	16.9 mcg
Biotin (B7)	0.96 mcg	0.96 mcg	0.96 mcg	0.96 mcg	0.96 mcg
Fluoride	0.009 mg	0.009 mg	0.009 mg	0.009 mg	0.009 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	0.021 mcg	0.021 mcg	0.021 mcg	0.021 mcg	0.021 mcg
Leucine	125 mg	125 mg	125 mg	125 mg	125 mg
Lysine	108 mg	108 mg	108 mg	108 mg	108 mg
Polyphenols	116 mg	112 mg	112 mg	112 mg	112 mg
Beta-Carotene	389 mcg	385 mcg	385 mcg	385 mcg	385 mcg
Isoleucine	85.6 mg	85.6 mg	85.6 mg	85.6 mg	85.6 mg
Methionine	27.8 mg	27.8 mg	27.8 mg	27.8 mg	27.8 mg
Oxalates	12.4 mg	12.4 mg	12.4 mg	12.4 mg	12.4 mg
Threonine	84.7 mg	84.7 mg	84.7 mg	84.7 mg	84.7 mg
Tryptophan	24.5 mg	24.5 mg	24.5 mg	24.5 mg	24.5 mg
Valine	100 mg	100 mg	100 mg	100 mg	100 mg
Flavonoids	42.9 mg	42.9 mg	42.8 mg	42.8 mg	42.8 mg
Histidine	68.5 mg	68.5 mg	68.5 mg	68.5 mg	68.5 mg
Lutein / Zeaxanthin	0.36 mg	0.35 mg	0.35 mg	0.35 mg	0.35 mg
Lycopene	9.23 mg	9.23 mg	9.23 mg	9.23 mg	9.23 mg
Phenylalanine	93.4 mg	93.4 mg	93.4 mg	93.4 mg	93.4 mg
Purines	16.9 mg	16.9 mg	16.9 mg	16.9 mg	16.9 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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