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: Pumpkin Soup recipe, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Pumpkin Soup recipeThe recipe as it isper 100 g	Pumpkin Soup with mustard oilOlive oil → Mustard oilper 100 g	Pumpkin Soup with coconut oilOlive oil → Coconut oilper 100 g	Pumpkin Soup with sunflower oilOlive oil → Sunflower oilper 100 g	Pumpkin Soup with canola oilOlive oil → Canola oilper 100 g
Nutrient score	46 Good	47 Good	33 Low	47 Good	48 Good
Calories	55.7 kcal	55.7 kcal	55.8 kcal	55.7 kcal	55.7 kcal
Total Fat	3.97 g	3.97 g	3.97 g	3.97 g	3.97 g
Trans Fat	0.091 g	0.091 g	0.091 g	0.091 g	0.096 g
Saturated Fat	1.68 g	1.64 g	2.71 g	1.62 g	1.58 g
Cholesterol	8.91 mg	8.91 mg	8.91 mg	8.91 mg	8.91 mg
Monounsaturated Fat	1.84 g	1.63 g	0.83 g	1.09 g	1.7 g
Omega-3 Fatty Acids	0.027 g	0.065 g	0.017 g	0.018 g	0.15 g
Polyunsaturated Fat	0.25 g	0.41 g	0.12 g	1.08 g	0.51 g
Omega-6 Fatty Acids	0.22 g	0.34 g	0.094 g	1.06 g	0.35 g
Vitamin E	0.87 mg	1.02 mg	0.66 mg	1.28 mg	0.92 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)	0.043 g	0.15 g	0.033 g	0.036 g	0.17 g
Arachidonic Acid	5.53 mg	5.53 mg	5.53 mg	5.53 mg	5.53 mg
Medium-Chain Triglycerides	0.34 g	0.34 g	1.25 g	0.34 g	0.34 g
Omega-9 Fatty Acids	2.25 g	1.52 g	1.23 g	1.58 g	2.07 g
Protein	0.95 g	0.95 g	0.95 g	0.95 g	0.95 g
Water	89.9 mL	89.9 mL	89.9 mL	89.9 mL	89.9 mL
Sodium	141 mg	141 mg	141 mg	141 mg	141 mg
Total Carbohydrates	5.06 g	5.06 g	5.06 g	5.06 g	5.06 g
Sugar	2.14 g	2.14 g	2.14 g	2.14 g	2.14 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.57 mg	0.56 mg	0.56 mg	0.56 mg	0.56 mg
Calcium	21.8 mg	21.8 mg	21.8 mg	21.8 mg	21.8 mg
Fiber	0.45 g	0.45 g	0.45 g	0.45 g	0.45 g
Magnesium	9.59 mg	9.59 mg	9.59 mg	9.59 mg	9.59 mg
Potassium	233 mg	233 mg	233 mg	233 mg	233 mg
Vitamin B12	0.013 mcg	0.013 mcg	0.013 mcg	0.013 mcg	0.013 mcg
Vitamin D	0.046 mcg	0.046 mcg	0.046 mcg	0.046 mcg	0.046 mcg
Vitamin C	5.99 mg	5.99 mg	5.99 mg	5.99 mg	5.99 mg
Folate (B9)	11.2 mcg	11.2 mcg	11.2 mcg	11.2 mcg	11.2 mcg
Iodine	1.17 mcg	1.17 mcg	1.17 mcg	1.17 mcg	1.17 mcg
Niacin (B3)	0.41 mg	0.41 mg	0.41 mg	0.41 mg	0.41 mg
Phosphorus	35.5 mg	35.5 mg	35.5 mg	35.5 mg	35.5 mg
Soluble Fiber	0.18 g	0.18 g	0.18 g	0.18 g	0.18 g
Vitamin A	258 mcg RAE	258 mcg RAE	258 mcg RAE	258 mcg RAE	258 mcg RAE
Zinc	0.26 mg	0.26 mg	0.26 mg	0.26 mg	0.26 mg
Chloride	65.4 mg	65.4 mg	65.4 mg	65.4 mg	65.4 mg
Choline	8.14 mg	8.14 mg	8.15 mg	8.14 mg	8.14 mg
Insoluble Fiber	0.32 g	0.32 g	0.32 g	0.32 g	0.32 g
Selenium	0.59 mcg	0.59 mcg	0.59 mcg	0.59 mcg	0.59 mcg
Thiamin (B1)	0.038 mg	0.038 mg	0.038 mg	0.038 mg	0.038 mg
Vitamin B6	0.065 mg	0.065 mg	0.065 mg	0.065 mg	0.065 mg
Riboflavin (B2)	0.081 mg	0.081 mg	0.081 mg	0.081 mg	0.081 mg
Copper	0.09 mg	0.09 mg	0.09 mg	0.09 mg	0.09 mg
Pantothenic Acid (B5)	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Vitamin K	1.9 mcg	0.99 mcg	1 mcg	1.07 mcg	2.07 mcg
Biotin (B7)	0.26 mcg	0.26 mcg	0.26 mcg	0.26 mcg	0.26 mcg
Fluoride	0.009 mg	0.009 mg	0.009 mg	0.009 mg	0.009 mg
Manganese	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Molybdenum	0.23 mcg	0.23 mcg	0.23 mcg	0.23 mcg	0.23 mcg
Chromium	0.24 mcg	0.24 mcg	0.24 mcg	0.24 mcg	0.24 mcg
Leucine	76.1 mg	76.1 mg	76.1 mg	76.1 mg	76.1 mg
Lysine	55.2 mg	55.2 mg	55.2 mg	55.2 mg	55.2 mg
Polyphenols	47 mg	44.2 mg	44 mg	44 mg	44 mg
Beta-Carotene	1,759 mcg	1,756 mcg	1,756 mcg	1,756 mcg	1,756 mcg
Isoleucine	46.8 mg	46.8 mg	46.8 mg	46.8 mg	46.8 mg
Methionine	16 mg	16 mg	16 mg	16 mg	16 mg
Oxalates	8.35 mg	8.35 mg	8.35 mg	8.35 mg	8.35 mg
Threonine	42.5 mg	42.5 mg	42.5 mg	42.5 mg	42.5 mg
Tryptophan	11.9 mg	11.9 mg	11.9 mg	11.9 mg	11.9 mg
Valine	56 mg	56 mg	56 mg	56 mg	56 mg
Flavonoids	13.5 mg	13.5 mg	13.5 mg	13.5 mg	13.5 mg
Histidine	29.5 mg	29.5 mg	29.5 mg	29.5 mg	29.5 mg
Lutein / Zeaxanthin	0.86 mg	0.86 mg	0.86 mg	0.86 mg	0.86 mg
Lycopene	0.02 mg	0.02 mg	0.02 mg	0.02 mg	0.02 mg
Phenylalanine	47.2 mg	47.2 mg	47.2 mg	47.2 mg	47.2 mg
Purines	10.6 mg	10.6 mg	10.6 mg	10.6 mg	10.6 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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