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

Per 100 g Per serving

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Nutrient	Quick Provencal Ratatouille recipeThe recipe as it isper 100 g	Quick Provencal Ratatouille with mustard oilOlive oil → Mustard oilper 100 g	Quick Provencal Ratatouille with coconut oilOlive oil → Coconut oilper 100 g	Quick Provencal Ratatouille with sunflower oilOlive oil → Sunflower oilper 100 g	Quick Provencal Ratatouille with canola oilOlive oil → Canola oilper 100 g
Nutrient score	96 Excellent	96 Excellent	59 Good	96 Excellent	96 Excellent
Calories	82.1 kcal	82.1 kcal	82.4 kcal	82.1 kcal	82.1 kcal
Total Fat	3.88 g	3.88 g	3.88 g	3.88 g	3.88 g
Trans Fat	0 g	0 g	0 g	0 g	0.01 g
Saturated Fat	0.56 g	0.49 g	2.9 g	0.44 g	0.35 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.51 g	2.04 g	0.23 g	0.82 g	2.18 g
Omega-3 Fatty Acids	0.065 g	0.15 g	0.042 g	0.045 g	0.35 g
Polyunsaturated Fat	0.48 g	0.84 g	0.18 g	2.35 g	1.08 g
Omega-6 Fatty Acids	0.41 g	0.69 g	0.14 g	2.31 g	0.71 g
Vitamin E	0.88 mg	1.21 mg	0.39 mg	1.79 mg	0.99 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)	0.048 g	0.3 g	0.025 g	0.031 g	0.33 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	2.04 g	0 g	0 g
Omega-9 Fatty Acids	2.5 g	0.87 g	0.22 g	1 g	2.1 g
Protein	2.32 g	2.32 g	2.32 g	2.32 g	2.32 g
Water	82.4 mL	82.4 mL	82.4 mL	82.4 mL	82.4 mL
Sodium	110 mg	110 mg	110 mg	110 mg	110 mg
Total Carbohydrates	11.1 g	11.1 g	11.1 g	11.1 g	11.1 g
Sugar	6.24 g	6.24 g	6.24 g	6.24 g	6.24 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.92 mg	0.9 mg	0.91 mg	0.9 mg	0.9 mg
Calcium	36.8 mg	36.8 mg	36.8 mg	36.8 mg	36.8 mg
Fiber	3.61 g	3.61 g	3.61 g	3.61 g	3.61 g
Magnesium	29.3 mg	29.3 mg	29.3 mg	29.3 mg	29.3 mg
Potassium	449 mg	449 mg	449 mg	449 mg	449 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	38.6 mg	38.6 mg	38.6 mg	38.6 mg	38.6 mg
Folate (B9)	39.8 mcg	39.8 mcg	39.8 mcg	39.8 mcg	39.8 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.99 mg	0.99 mg	0.99 mg	0.99 mg	0.99 mg
Phosphorus	56.3 mg	56.3 mg	56.3 mg	56.3 mg	56.3 mg
Soluble Fiber	0.9 g	0.9 g	0.9 g	0.9 g	0.9 g
Vitamin A	59.3 mcg RAE	59.3 mcg RAE	59.3 mcg RAE	59.3 mcg RAE	59.3 mcg RAE
Zinc	0.47 mg	0.47 mg	0.47 mg	0.47 mg	0.47 mg
Chloride	69.9 mg	69.9 mg	69.9 mg	69.9 mg	69.9 mg
Choline	14.9 mg	14.9 mg	14.9 mg	14.9 mg	14.9 mg
Insoluble Fiber	2.61 g	2.61 g	2.61 g	2.61 g	2.61 g
Selenium	0.71 mcg	0.71 mcg	0.71 mcg	0.71 mcg	0.71 mcg
Thiamin (B1)	0.083 mg	0.083 mg	0.083 mg	0.083 mg	0.083 mg
Vitamin B6	0.26 mg	0.26 mg	0.26 mg	0.26 mg	0.26 mg
Riboflavin (B2)	0.093 mg	0.093 mg	0.093 mg	0.093 mg	0.093 mg
Copper	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Pantothenic Acid (B5)	0.39 mg	0.39 mg	0.39 mg	0.39 mg	0.39 mg
Vitamin K	25.5 mcg	23.5 mcg	23.5 mcg	23.7 mcg	25.9 mcg
Biotin (B7)	0.95 mcg	0.95 mcg	0.95 mcg	0.95 mcg	0.95 mcg
Fluoride	0.01 mg	0.01 mg	0.01 mg	0.01 mg	0.01 mg
Manganese	0.4 mg	0.4 mg	0.4 mg	0.4 mg	0.4 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.032 mcg	0.032 mcg	0.032 mcg	0.032 mcg	0.032 mcg
Leucine	157 mg	157 mg	157 mg	157 mg	157 mg
Lysine	138 mg	138 mg	138 mg	138 mg	138 mg
Polyphenols	151 mg	145 mg	144 mg	144 mg	144 mg
Beta-Carotene	458 mcg	453 mcg	453 mcg	453 mcg	453 mcg
Isoleucine	111 mg	111 mg	111 mg	111 mg	111 mg
Methionine	37.1 mg	37.1 mg	37.1 mg	37.1 mg	37.1 mg
Oxalates	17.8 mg	17.8 mg	17.8 mg	17.8 mg	17.8 mg
Threonine	111 mg	111 mg	111 mg	111 mg	111 mg
Tryptophan	32.9 mg	32.9 mg	32.9 mg	32.9 mg	32.9 mg
Valine	131 mg	131 mg	131 mg	131 mg	131 mg
Flavonoids	55.2 mg	55.2 mg	55.1 mg	55.1 mg	55.1 mg
Histidine	101 mg	101 mg	101 mg	101 mg	101 mg
Lutein / Zeaxanthin	0.52 mg	0.52 mg	0.52 mg	0.52 mg	0.52 mg
Lycopene	1.3 mg	1.3 mg	1.3 mg	1.3 mg	1.3 mg
Phenylalanine	120 mg	120 mg	120 mg	120 mg	120 mg
Purines	23.2 mg	23.2 mg	23.2 mg	23.2 mg	23.2 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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