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: Shalgam sabzi Turnip curry recipe, with 27.2 g Cooking Oil · Choose another

Per 100 g Per serving

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Nutrient	Shalgam sabzi Turnip curry recipeThe recipe as it isper 100 g	Shalgam sabzi Turnip curry with olive oilCooking Oil → Olive oilper 100 g	Shalgam sabzi Turnip curry with mustard oilCooking Oil → Mustard oilper 100 g	Shalgam sabzi Turnip curry with coconut oilCooking Oil → Coconut oilper 100 g	Shalgam sabzi Turnip curry with sunflower oilCooking Oil → Sunflower oilper 100 g
Nutrient score	92 Excellent	92 Excellent	92 Excellent	47 Good	92 Excellent
Calories	68.6 kcal	68.6 kcal	68.6 kcal	69 kcal	68.6 kcal
Total Fat	4.83 g	4.83 g	4.83 g	4.83 g	4.83 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.65 g	0.64 g	0.54 g	3.76 g	0.49 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.84 g	3.34 g	2.71 g	0.3 g	1.08 g
Omega-3 Fatty Acids	0.068 g	0.055 g	0.17 g	0.024 g	0.028 g
Polyunsaturated Fat	1.43 g	0.55 g	1.04 g	0.15 g	3.05 g
Omega-6 Fatty Acids	1.36 g	0.49 g	0.87 g	0.13 g	3.02 g
Vitamin E	0.89 mg	0.89 mg	1.32 mg	0.24 mg	2.1 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)	0.054 g	0.049 g	0.38 g	0.018 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	2.72 g	0 g
Omega-9 Fatty Acids	1.3 g	3.32 g	1.15 g	0.28 g	1.32 g
Protein	1.02 g	1.02 g	1.02 g	1.02 g	1.02 g
Water	87.8 mL	87.8 mL	87.8 mL	87.8 mL	87.8 mL
Sodium	64.2 mg	64.2 mg	64.2 mg	64.2 mg	64.2 mg
Total Carbohydrates	6.19 g	6.19 g	6.19 g	6.19 g	6.19 g
Sugar	3.24 g	3.24 g	3.24 g	3.24 g	3.24 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.79 mg	0.81 mg	0.79 mg	0.79 mg	0.79 mg
Calcium	36 mg	36 mg	36 mg	36 mg	36 mg
Fiber	1.97 g	1.97 g	1.97 g	1.97 g	1.97 g
Magnesium	13.9 mg	13.9 mg	13.9 mg	13.9 mg	13.9 mg
Potassium	205 mg	205 mg	205 mg	205 mg	205 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	19 mg	19 mg	19 mg	19 mg	19 mg
Folate (B9)	15.8 mcg	15.8 mcg	15.8 mcg	15.8 mcg	15.8 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.44 mg	0.44 mg	0.44 mg	0.44 mg	0.44 mg
Phosphorus	29.5 mg	29.5 mg	29.5 mg	29.5 mg	29.5 mg
Soluble Fiber	0.38 g	0.38 g	0.38 g	0.38 g	0.38 g
Vitamin A	19 mcg RAE	19 mcg RAE	19 mcg RAE	19 mcg RAE	19 mcg RAE
Zinc	0.31 mg	0.31 mg	0.3 mg	0.31 mg	0.31 mg
Chloride	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Choline	10.3 mg	10.3 mg	10.3 mg	10.3 mg	10.3 mg
Insoluble Fiber	1.32 g	1.32 g	1.32 g	1.32 g	1.32 g
Selenium	0.7 mcg	0.7 mcg	0.7 mcg	0.7 mcg	0.7 mcg
Thiamin (B1)	0.041 mg	0.041 mg	0.041 mg	0.041 mg	0.041 mg
Vitamin B6	0.094 mg	0.094 mg	0.094 mg	0.094 mg	0.094 mg
Riboflavin (B2)	0.037 mg	0.037 mg	0.037 mg	0.037 mg	0.037 mg
Copper	0.097 mg	0.097 mg	0.097 mg	0.097 mg	0.097 mg
Pantothenic Acid (B5)	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Vitamin K	15.1 mcg	17.4 mcg	14.7 mcg	14.7 mcg	14.9 mcg
Biotin (B7)	0.083 mcg	0.083 mcg	0.083 mcg	0.083 mcg	0.083 mcg
Fluoride	0 mg	0 mg	0 mg	0 mg	0 mg
Manganese	0.18 mg	0.18 mg	0.18 mg	0.18 mg	0.18 mg
Molybdenum	0.022 mcg	0.022 mcg	0.022 mcg	0.022 mcg	0.022 mcg
Chromium	0.028 mcg	0.028 mcg	0.028 mcg	0.028 mcg	0.028 mcg
Leucine	76.2 mg	76.2 mg	76.2 mg	76.2 mg	76.2 mg
Lysine	65.8 mg	65.8 mg	65.8 mg	65.8 mg	65.8 mg
Polyphenols	75.6 mg	84.7 mg	76.3 mg	75.6 mg	75.6 mg
Beta-Carotene	240 mcg	247 mcg	240 mcg	240 mcg	240 mcg
Isoleucine	50.4 mg	50.4 mg	50.4 mg	50.4 mg	50.4 mg
Methionine	13.3 mg	13.3 mg	13.3 mg	13.3 mg	13.3 mg
Oxalates	21.4 mg	21.4 mg	21.4 mg	21.4 mg	21.4 mg
Threonine	42.1 mg	42.1 mg	42.1 mg	42.1 mg	42.1 mg
Tryptophan	13.6 mg	13.6 mg	13.6 mg	13.6 mg	13.6 mg
Valine	57.8 mg	57.8 mg	57.8 mg	57.8 mg	57.8 mg
Flavonoids	10.9 mg	11 mg	11 mg	10.9 mg	10.9 mg
Histidine	52.2 mg	52.2 mg	52.2 mg	52.2 mg	52.2 mg
Lutein / Zeaxanthin	0.45 mg	0.45 mg	0.45 mg	0.45 mg	0.45 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	49.4 mg	49.4 mg	49.4 mg	49.4 mg	49.4 mg
Purines	13.4 mg	13.4 mg	13.4 mg	13.4 mg	13.4 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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