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: Sambhar by Priya, with 13.6 g Cooking Oil · Choose another

Per 100 g Per serving

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Nutrient	Sambhar by PriyaThe recipe as it isper 100 g	Sambhar with olive oilCooking Oil → Olive oilper 100 g	Sambhar with mustard oilCooking Oil → Mustard oilper 100 g	Sambhar with coconut oilCooking Oil → Coconut oilper 100 g	Sambhar with sunflower oilCooking Oil → Sunflower oilper 100 g
Nutrient score	99 Excellent	99 Excellent	99 Excellent	89 Excellent	99 Excellent
Calories	61.1 kcal	61.1 kcal	61.1 kcal	61.1 kcal	61.1 kcal
Total Fat	1.76 g	1.76 g	1.76 g	1.76 g	1.76 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.23 g	0.23 g	0.2 g	1 g	0.19 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.55 g	0.93 g	0.77 g	0.17 g	0.36 g
Omega-3 Fatty Acids	0.037 g	0.034 g	0.062 g	0.026 g	0.027 g
Polyunsaturated Fat	0.48 g	0.26 g	0.38 g	0.16 g	0.88 g
Omega-6 Fatty Acids	0.44 g	0.22 g	0.32 g	0.13 g	0.86 g
Vitamin E	0.54 mg	0.54 mg	0.65 mg	0.38 mg	0.84 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)	0.033 g	0.032 g	0.11 g	0.024 g	0.026 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	0.68 g	0 g
Omega-9 Fatty Acids	0.39 g	0.9 g	0.35 g	0.14 g	0.4 g
Protein	2.87 g	2.87 g	2.87 g	2.87 g	2.87 g
Water	85.2 mL	85.2 mL	85.2 mL	85.2 mL	85.2 mL
Sodium	20.5 mg	20.5 mg	20.5 mg	20.5 mg	20.5 mg
Total Carbohydrates	9.48 g	9.48 g	9.48 g	9.48 g	9.48 g
Sugar	2.22 g	2.22 g	2.22 g	2.22 g	2.22 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.15 mg	1.16 mg	1.15 mg	1.15 mg	1.15 mg
Calcium	35.9 mg	35.9 mg	35.9 mg	35.9 mg	35.9 mg
Fiber	2.92 g	2.92 g	2.92 g	2.92 g	2.92 g
Magnesium	27 mg	27 mg	27 mg	27 mg	27 mg
Potassium	241 mg	241 mg	241 mg	241 mg	241 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	15.4 mg	15.4 mg	15.4 mg	15.4 mg	15.4 mg
Folate (B9)	52.9 mcg	52.9 mcg	52.9 mcg	52.9 mcg	52.9 mcg
Iodine	0.012 mcg	0.012 mcg	0.012 mcg	0.012 mcg	0.012 mcg
Niacin (B3)	0.59 mg	0.59 mg	0.59 mg	0.59 mg	0.59 mg
Phosphorus	59.9 mg	59.9 mg	59.9 mg	59.9 mg	59.9 mg
Soluble Fiber	0.61 g	0.61 g	0.61 g	0.61 g	0.61 g
Vitamin A	71.3 mcg RAE	71.3 mcg RAE	71.3 mcg RAE	71.3 mcg RAE	71.3 mcg RAE
Zinc	0.44 mg	0.44 mg	0.44 mg	0.44 mg	0.44 mg
Chloride	9.79 mg	9.79 mg	9.79 mg	9.79 mg	9.79 mg
Choline	12.7 mg	12.7 mg	12.7 mg	12.7 mg	12.7 mg
Insoluble Fiber	2.56 g	2.56 g	2.56 g	2.56 g	2.56 g
Selenium	1.25 mcg	1.25 mcg	1.25 mcg	1.25 mcg	1.25 mcg
Thiamin (B1)	0.064 mg	0.064 mg	0.064 mg	0.064 mg	0.064 mg
Vitamin B6	0.079 mg	0.079 mg	0.079 mg	0.079 mg	0.079 mg
Riboflavin (B2)	0.037 mg	0.037 mg	0.037 mg	0.037 mg	0.037 mg
Copper	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Pantothenic Acid (B5)	0.18 mg	0.18 mg	0.18 mg	0.18 mg	0.18 mg
Vitamin K	9.8 mcg	10.4 mcg	9.71 mcg	9.71 mcg	9.77 mcg
Biotin (B7)	1.67 mcg	1.67 mcg	1.67 mcg	1.67 mcg	1.67 mcg
Fluoride	0.009 mg	0.009 mg	0.009 mg	0.009 mg	0.009 mg
Manganese	0.23 mg	0.23 mg	0.23 mg	0.23 mg	0.23 mg
Molybdenum	0.87 mcg	0.87 mcg	0.87 mcg	0.87 mcg	0.87 mcg
Chromium	0.17 mcg	0.17 mcg	0.17 mcg	0.17 mcg	0.17 mcg
Leucine	215 mg	215 mg	215 mg	215 mg	215 mg
Lysine	165 mg	165 mg	165 mg	165 mg	165 mg
Polyphenols	82.8 mg	85.1 mg	83 mg	82.8 mg	82.8 mg
Beta-Carotene	722 mcg	723 mcg	722 mcg	722 mcg	722 mcg
Isoleucine	121 mg	121 mg	121 mg	121 mg	121 mg
Methionine	34.9 mg	34.9 mg	34.9 mg	34.9 mg	34.9 mg
Oxalates	7.81 mg	7.81 mg	7.81 mg	7.81 mg	7.81 mg
Threonine	108 mg	108 mg	108 mg	108 mg	108 mg
Tryptophan	31.7 mg	31.7 mg	31.7 mg	31.7 mg	31.7 mg
Valine	134 mg	134 mg	134 mg	134 mg	134 mg
Flavonoids	17.6 mg	17.6 mg	17.6 mg	17.6 mg	17.6 mg
Histidine	98 mg	98 mg	98 mg	98 mg	98 mg
Lutein / Zeaxanthin	0.35 mg	0.35 mg	0.35 mg	0.35 mg	0.35 mg
Lycopene	0.32 mg	0.32 mg	0.32 mg	0.32 mg	0.32 mg
Phenylalanine	151 mg	151 mg	151 mg	151 mg	151 mg
Purines	16.7 mg	16.7 mg	16.7 mg	16.7 mg	16.7 mg
MSG (Monosodium Glutamate)	30.8 mg	30.8 mg	30.8 mg	30.8 mg	30.8 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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