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: Sarson ka saag Mustard greens curry by Sunita, with 27.2 g Mustard oil · Choose another

Per 100 g Per serving

Sort

Nutrient	Sarson ka saag Mustard greens curry by SunitaThe recipe as it isper 100 g	Sarson ka saag Mustard greens curry with olive oilMustard oil → Olive oilper 100 g	Sarson ka saag Mustard greens curry with coconut oilMustard oil → Coconut oilper 100 g	Sarson ka saag Mustard greens curry with sunflower oilMustard oil → Sunflower oilper 100 g	Sarson ka saag Mustard greens curry with canola oilMustard oil → Canola oilper 100 g
Nutrient score	100 Excellent	100 Excellent	68 Very good	100 Excellent	100 Excellent
Calories	57.6 kcal	57.6 kcal	57.8 kcal	57.6 kcal	57.6 kcal
Total Fat	2.71 g	2.71 g	2.71 g	2.71 g	2.71 g
Trans Fat	0 g	0 g	0 g	0 g	0.007 g
Saturated Fat	0.31 g	0.36 g	1.92 g	0.28 g	0.22 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.38 g	1.69 g	0.17 g	0.56 g	1.47 g
Omega-3 Fatty Acids	0.15 g	0.089 g	0.074 g	0.076 g	0.28 g
Polyunsaturated Fat	0.63 g	0.39 g	0.19 g	1.64 g	0.79 g
Omega-6 Fatty Acids	0.49 g	0.3 g	0.12 g	1.56 g	0.5 g
Vitamin E	1.9 mg	1.68 mg	1.35 mg	2.28 mg	1.75 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)	0.27 g	0.1 g	0.089 g	0.093 g	0.3 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	1.36 g	0 g	0 g
Omega-9 Fatty Acids	0.6 g	1.69 g	0.17 g	0.69 g	1.43 g
Protein	2.58 g	2.58 g	2.58 g	2.58 g	2.58 g
Water	86.5 mL	86.5 mL	86.5 mL	86.5 mL	86.5 mL
Sodium	32.8 mg	32.8 mg	32.8 mg	32.8 mg	32.8 mg
Total Carbohydrates	7.31 g	7.31 g	7.31 g	7.31 g	7.31 g
Sugar	1.23 g	1.23 g	1.23 g	1.23 g	1.23 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.67 mg	1.68 mg	1.67 mg	1.67 mg	1.67 mg
Calcium	95.3 mg	95.3 mg	95.3 mg	95.3 mg	95.3 mg
Fiber	2.45 g	2.45 g	2.45 g	2.45 g	2.45 g
Magnesium	43.5 mg	43.5 mg	43.5 mg	43.5 mg	43.5 mg
Potassium	352 mg	352 mg	352 mg	352 mg	352 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	48.7 mg	48.7 mg	48.7 mg	48.7 mg	48.7 mg
Folate (B9)	131 mcg	131 mcg	131 mcg	131 mcg	131 mcg
Iodine	0.63 mcg	0.63 mcg	0.63 mcg	0.63 mcg	0.63 mcg
Niacin (B3)	0.67 mg	0.67 mg	0.67 mg	0.67 mg	0.67 mg
Phosphorus	45.6 mg	45.6 mg	45.6 mg	45.6 mg	45.6 mg
Soluble Fiber	0.45 g	0.45 g	0.45 g	0.45 g	0.45 g
Vitamin A	277 mcg RAE	277 mcg RAE	277 mcg RAE	277 mcg RAE	277 mcg RAE
Zinc	0.44 mg	0.44 mg	0.44 mg	0.44 mg	0.44 mg
Chloride	35.2 mg	35.2 mg	35.2 mg	35.2 mg	35.2 mg
Choline	16.4 mg	16.4 mg	16.4 mg	16.4 mg	16.4 mg
Insoluble Fiber	1.88 g	1.88 g	1.88 g	1.88 g	1.88 g
Selenium	1.35 mcg	1.35 mcg	1.35 mcg	1.35 mcg	1.35 mcg
Thiamin (B1)	0.08 mg	0.08 mg	0.08 mg	0.08 mg	0.08 mg
Vitamin B6	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Riboflavin (B2)	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Copper	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Pantothenic Acid (B5)	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Vitamin K	249 mcg	250 mcg	249 mcg	249 mcg	250 mcg
Biotin (B7)	1.5 mcg	1.5 mcg	1.5 mcg	1.5 mcg	1.5 mcg
Fluoride	0.04 mg	0.04 mg	0.04 mg	0.04 mg	0.04 mg
Manganese	0.57 mg	0.57 mg	0.57 mg	0.57 mg	0.57 mg
Molybdenum	1.46 mcg	1.46 mcg	1.46 mcg	1.46 mcg	1.46 mcg
Chromium	0.54 mcg	0.54 mcg	0.54 mcg	0.54 mcg	0.54 mcg
Leucine	181 mg	181 mg	181 mg	181 mg	181 mg
Lysine	141 mg	141 mg	141 mg	141 mg	141 mg
Polyphenols	162 mg	167 mg	162 mg	162 mg	162 mg
Beta-Carotene	2,837 mcg	2,840 mcg	2,837 mcg	2,837 mcg	2,837 mcg
Isoleucine	117 mg	117 mg	117 mg	117 mg	117 mg
Methionine	39.4 mg	39.4 mg	39.4 mg	39.4 mg	39.4 mg
Oxalates	321 mg	321 mg	321 mg	321 mg	321 mg
Sodium Nitrite / Nitrate	5 mg	5 mg	5 mg	5 mg	5 mg
Threonine	109 mg	109 mg	109 mg	109 mg	109 mg
Tryptophan	37.7 mg	37.7 mg	37.7 mg	37.7 mg	37.7 mg
Valine	139 mg	139 mg	139 mg	139 mg	139 mg
Flavonoids	54 mg	54 mg	54 mg	54 mg	54 mg
Histidine	108 mg	108 mg	108 mg	108 mg	108 mg
Lutein / Zeaxanthin	6.66 mg	6.66 mg	6.66 mg	6.66 mg	6.66 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	131 mg	131 mg	131 mg	131 mg	131 mg
Purines	33.1 mg	33.1 mg	33.1 mg	33.1 mg	33.1 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.

Like a version?

Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.

One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.

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.

Also: Compare recipes and foods · Swap an ingredient · All recipes

Add a recipe Add from a link My recipes

GapPlate Recipes Privacy Policy · Terms and Conditions