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: Ratatouille by Lara, with 40.8 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Ratatouille by LaraThe recipe as it isper 100 g	Ratatouille with mustard oilOlive oil → Mustard oilper 100 g	Ratatouille with coconut oilOlive oil → Coconut oilper 100 g	Ratatouille with sunflower oilOlive oil → Sunflower oilper 100 g	Ratatouille with canola oilOlive oil → Canola oilper 100 g
Nutrient score	98 Excellent	98 Excellent	57 Good	98 Excellent	98 Excellent
Calories	70 kcal	70 kcal	70.3 kcal	70 kcal	70 kcal
Total Fat	3.79 g	3.79 g	3.79 g	3.79 g	3.79 g
Trans Fat	0 g	0 g	0 g	0 g	0.01 g
Saturated Fat	0.55 g	0.47 g	2.88 g	0.43 g	0.33 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.51 g	2.04 g	0.24 g	0.82 g	2.18 g
Omega-3 Fatty Acids	0.056 g	0.14 g	0.032 g	0.035 g	0.34 g
Polyunsaturated Fat	0.46 g	0.83 g	0.17 g	2.34 g	1.06 g
Omega-6 Fatty Acids	0.41 g	0.69 g	0.14 g	2.31 g	0.71 g
Vitamin E	1.06 mg	1.38 mg	0.57 mg	1.97 mg	1.16 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)	0.061 g	0.31 g	0.038 g	0.044 g	0.35 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	1.8 g	1.8 g	1.8 g	1.8 g	1.8 g
Water	85.8 mL	85.8 mL	85.8 mL	85.8 mL	85.8 mL
Sodium	7.8 mg	7.8 mg	7.8 mg	7.8 mg	7.8 mg
Total Carbohydrates	8.6 g	8.6 g	8.6 g	8.6 g	8.6 g
Sugar	4.93 g	4.93 g	4.93 g	4.93 g	4.93 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.93 mg	0.91 mg	0.91 mg	0.91 mg	0.91 mg
Calcium	32.4 mg	32.3 mg	32.4 mg	32.3 mg	32.3 mg
Fiber	3.03 g	3.03 g	3.03 g	3.03 g	3.03 g
Magnesium	23.3 mg	23.3 mg	23.3 mg	23.3 mg	23.3 mg
Potassium	380 mg	380 mg	380 mg	380 mg	380 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	47.1 mg	47.1 mg	47.1 mg	47.1 mg	47.1 mg
Folate (B9)	29.2 mcg	29.2 mcg	29.2 mcg	29.2 mcg	29.2 mcg
Iodine	0.012 mcg	0.012 mcg	0.012 mcg	0.012 mcg	0.012 mcg
Niacin (B3)	0.88 mg	0.88 mg	0.88 mg	0.88 mg	0.88 mg
Phosphorus	45.5 mg	45.5 mg	45.5 mg	45.5 mg	45.5 mg
Soluble Fiber	0.7 g	0.7 g	0.7 g	0.7 g	0.7 g
Vitamin A	65.7 mcg RAE	65.7 mcg RAE	65.7 mcg RAE	65.7 mcg RAE	65.7 mcg RAE
Zinc	0.38 mg	0.38 mg	0.38 mg	0.38 mg	0.38 mg
Chloride	15.2 mg	15.2 mg	15.2 mg	15.2 mg	15.2 mg
Choline	12.1 mg	12.1 mg	12.1 mg	12.1 mg	12.1 mg
Insoluble Fiber	2.29 g	2.29 g	2.29 g	2.29 g	2.29 g
Selenium	0.51 mcg	0.51 mcg	0.51 mcg	0.51 mcg	0.51 mcg
Thiamin (B1)	0.07 mg	0.07 mg	0.07 mg	0.07 mg	0.07 mg
Vitamin B6	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Riboflavin (B2)	0.07 mg	0.07 mg	0.07 mg	0.07 mg	0.07 mg
Copper	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Pantothenic Acid (B5)	0.27 mg	0.27 mg	0.27 mg	0.27 mg	0.27 mg
Vitamin K	17.8 mcg	15.8 mcg	15.8 mcg	16 mcg	18.2 mcg
Biotin (B7)	1 mcg	1 mcg	1 mcg	1 mcg	1 mcg
Fluoride	0.011 mg	0.011 mg	0.011 mg	0.011 mg	0.011 mg
Manganese	0.31 mg	0.31 mg	0.31 mg	0.31 mg	0.31 mg
Molybdenum	0.092 mcg	0.092 mcg	0.092 mcg	0.092 mcg	0.092 mcg
Chromium	0.14 mcg	0.14 mcg	0.14 mcg	0.14 mcg	0.14 mcg
Leucine	119 mg	119 mg	119 mg	119 mg	119 mg
Lysine	105 mg	105 mg	105 mg	105 mg	105 mg
Polyphenols	147 mg	140 mg	140 mg	140 mg	140 mg
Beta-Carotene	523 mcg	518 mcg	518 mcg	518 mcg	518 mcg
Isoleucine	83.2 mg	83.2 mg	83.2 mg	83.2 mg	83.2 mg
Methionine	26.3 mg	26.3 mg	26.3 mg	26.3 mg	26.3 mg
Oxalates	13.3 mg	13.3 mg	13.3 mg	13.3 mg	13.3 mg
Threonine	83 mg	83 mg	83 mg	83 mg	83 mg
Tryptophan	24.3 mg	24.3 mg	24.3 mg	24.3 mg	24.3 mg
Valine	98.5 mg	98.5 mg	98.5 mg	98.5 mg	98.5 mg
Flavonoids	51.1 mg	51.1 mg	51.1 mg	51.1 mg	51.1 mg
Histidine	76.9 mg	76.9 mg	76.9 mg	76.9 mg	76.9 mg
Lutein / Zeaxanthin	0.31 mg	0.31 mg	0.31 mg	0.31 mg	0.31 mg
Lycopene	1.41 mg	1.41 mg	1.41 mg	1.41 mg	1.41 mg
Phenylalanine	90.5 mg	90.5 mg	90.5 mg	90.5 mg	90.5 mg
Purines	18.7 mg	18.7 mg	18.7 mg	18.7 mg	18.7 mg
MSG (Monosodium Glutamate)	123 mg	123 mg	123 mg	123 mg	123 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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