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: Roasted Balsamic Brussels Sprouts by Lara, with 40.8 g Extra virgin olive oil · Choose another

Per 100 g Per serving

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Nutrient	Roasted Balsamic Brussels Sprouts by LaraThe recipe as it isper 100 g	Roasted Balsamic Brussels Sprouts with olive oilExtra virgin olive oil → Olive oilper 100 g	Roasted Balsamic Brussels Sprouts with mustard oilExtra virgin olive oil → Mustard oilper 100 g	Roasted Balsamic Brussels Sprouts with coconut oilExtra virgin olive oil → Coconut oilper 100 g	Roasted Balsamic Brussels Sprouts with sunflower oilExtra virgin olive oil → Sunflower oilper 100 g
Nutrient score	94 Excellent	94 Excellent	94 Excellent	53 Good	94 Excellent
Calories	114 kcal	114 kcal	114 kcal	114 kcal	114 kcal
Total Fat	7.14 g	7.14 g	7.14 g	7.14 g	7.14 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	1.05 g	1.05 g	0.9 g	5.72 g	0.81 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	4.99 g	4.99 g	4.05 g	0.43 g	1.59 g
Omega-3 Fatty Acids	0.22 g	0.22 g	0.39 g	0.17 g	0.18 g
Polyunsaturated Fat	0.93 g	0.9 g	1.63 g	0.3 g	4.65 g
Omega-6 Fatty Acids	0.68 g	0.68 g	1.24 g	0.13 g	4.47 g
Vitamin E	1.98 mg	1.98 mg	2.63 mg	1 mg	3.79 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)	0.24 g	0.24 g	0.74 g	0.19 g	0.21 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	4.08 g	0 g
Omega-9 Fatty Acids	4.98 g	4.98 g	1.71 g	0.42 g	1.98 g
Protein	3.88 g	3.88 g	3.88 g	3.88 g	3.88 g
Water	77 mL	77 mL	77 mL	77 mL	77 mL
Sodium	29.7 mg	29.7 mg	29.7 mg	29.7 mg	29.7 mg
Total Carbohydrates	11.1 g	11.1 g	11.1 g	11.1 g	11.1 g
Sugar	3.46 g	3.46 g	3.46 g	3.46 g	3.46 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.65 mg	1.65 mg	1.62 mg	1.62 mg	1.62 mg
Calcium	49.2 mg	49.2 mg	49.2 mg	49.2 mg	49.2 mg
Fiber	4.31 g	4.31 g	4.31 g	4.31 g	4.31 g
Magnesium	26.8 mg	26.8 mg	26.8 mg	26.8 mg	26.8 mg
Potassium	448 mg	448 mg	447 mg	447 mg	447 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	96.4 mg	96.4 mg	96.4 mg	96.4 mg	96.4 mg
Folate (B9)	69.2 mcg	69.2 mcg	69.2 mcg	69.2 mcg	69.2 mcg
Iodine	1.13 mcg	1.13 mcg	1.13 mcg	1.13 mcg	1.13 mcg
Niacin (B3)	0.6 mg	0.6 mg	0.6 mg	0.6 mg	0.6 mg
Phosphorus	79.3 mg	79.3 mg	79.3 mg	79.3 mg	79.3 mg
Soluble Fiber	1.36 g	1.36 g	1.36 g	1.36 g	1.36 g
Vitamin A	42 mcg RAE	42 mcg RAE	42 mcg RAE	42 mcg RAE	42 mcg RAE
Zinc	0.42 mg	0.42 mg	0.41 mg	0.41 mg	0.42 mg
Chloride	32.9 mg	32.9 mg	32.9 mg	32.9 mg	32.9 mg
Choline	21.9 mg	21.9 mg	21.9 mg	21.9 mg	21.9 mg
Insoluble Fiber	3.4 g	3.4 g	3.4 g	3.4 g	3.4 g
Selenium	1.85 mcg	1.85 mcg	1.85 mcg	1.85 mcg	1.85 mcg
Thiamin (B1)	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Vitamin B6	0.25 mg	0.25 mg	0.25 mg	0.25 mg	0.25 mg
Riboflavin (B2)	0.1 mg	0.1 mg	0.1 mg	0.1 mg	0.1 mg
Copper	0.085 mg	0.084 mg	0.084 mg	0.084 mg	0.084 mg
Pantothenic Acid (B5)	0.35 mg	0.35 mg	0.35 mg	0.35 mg	0.35 mg
Vitamin K	205 mcg	205 mcg	201 mcg	201 mcg	201 mcg
Biotin (B7)	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Fluoride	0.011 mg	0.011 mg	0.011 mg	0.011 mg	0.011 mg
Manganese	0.39 mg	0.39 mg	0.39 mg	0.39 mg	0.39 mg
Molybdenum	2.83 mcg	2.83 mcg	2.83 mcg	2.83 mcg	2.83 mcg
Chromium	1.36 mcg	1.36 mcg	1.36 mcg	1.36 mcg	1.36 mcg
Leucine	272 mg	272 mg	272 mg	272 mg	272 mg
Lysine	193 mg	193 mg	193 mg	193 mg	193 mg
Polyphenols	422 mg	422 mg	409 mg	408 mg	408 mg
Beta-Carotene	551 mcg	551 mcg	541 mcg	541 mcg	541 mcg
Isoleucine	181 mg	181 mg	181 mg	181 mg	181 mg
Methionine	51 mg	51 mg	51 mg	51 mg	51 mg
Oxalates	22.7 mg	22.7 mg	22.7 mg	22.7 mg	22.7 mg
Threonine	159 mg	159 mg	159 mg	159 mg	159 mg
Tryptophan	45.4 mg	45.4 mg	45.4 mg	45.4 mg	45.4 mg
Valine	204 mg	204 mg	204 mg	204 mg	204 mg
Flavonoids	53.7 mg	53.7 mg	53.7 mg	53.6 mg	53.6 mg
Histidine	126 mg	126 mg	126 mg	126 mg	126 mg
Lutein / Zeaxanthin	1.81 mg	1.81 mg	1.8 mg	1.8 mg	1.8 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	193 mg	193 mg	193 mg	193 mg	193 mg
Purines	45.6 mg	45.6 mg	45.6 mg	45.6 mg	45.6 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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