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: Shiro Wot by Debbie, with 40.8 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Shiro Wot by DebbieThe recipe as it isper 100 g	Shiro Wot with olive oilVegetable oil → Olive oilper 100 g	Shiro Wot with mustard oilVegetable oil → Mustard oilper 100 g	Shiro Wot with coconut oilVegetable oil → Coconut oilper 100 g	Shiro Wot with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	87 Excellent	87 Excellent	87 Excellent	53 Good	87 Excellent
Calories	115 kcal	115 kcal	115 kcal	115 kcal	115 kcal
Total Fat	5.54 g	5.54 g	5.54 g	5.54 g	5.54 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.74 g	0.73 g	0.63 g	3.68 g	0.58 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.87 g	3.42 g	2.82 g	0.54 g	1.27 g
Omega-3 Fatty Acids	0.084 g	0.063 g	0.17 g	0.033 g	0.037 g
Polyunsaturated Fat	2.64 g	0.8 g	1.26 g	0.42 g	3.17 g
Omega-6 Fatty Acids	2.56 g	0.73 g	1.09 g	0.39 g	3.13 g
Vitamin E	0.95 mg	0.95 mg	1.36 mg	0.33 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)	0.062 g	0.062 g	0.38 g	0.033 g	0.041 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	2.58 g	0 g
Omega-9 Fatty Acids	1.41 g	3.34 g	1.28 g	0.46 g	1.45 g
Protein	4.19 g	4.19 g	4.19 g	4.19 g	4.19 g
Water	76.5 mL	76.5 mL	76.5 mL	76.5 mL	76.5 mL
Sodium	31.1 mg	31.1 mg	31.1 mg	31.1 mg	31.1 mg
Total Carbohydrates	13.6 g	13.6 g	13.6 g	13.6 g	13.6 g
Sugar	3.16 g	3.16 g	3.16 g	3.16 g	3.16 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.06 mg	1.08 mg	1.06 mg	1.06 mg	1.06 mg
Calcium	24.5 mg	24.5 mg	24.5 mg	24.5 mg	24.5 mg
Fiber	2.74 g	2.74 g	2.74 g	2.74 g	2.74 g
Magnesium	32.9 mg	32.9 mg	32.9 mg	32.9 mg	32.9 mg
Potassium	221 mg	221 mg	221 mg	221 mg	221 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	3.15 mg	3.15 mg	3.15 mg	3.15 mg	3.15 mg
Folate (B9)	75.9 mcg	75.9 mcg	75.9 mcg	75.9 mcg	75.9 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.51 mg	0.51 mg	0.51 mg	0.51 mg	0.51 mg
Phosphorus	66.1 mg	66.1 mg	66.1 mg	66.1 mg	66.1 mg
Soluble Fiber	0.54 g	0.54 g	0.54 g	0.54 g	0.54 g
Vitamin A	23.4 mcg RAE	23.4 mcg RAE	23.4 mcg RAE	23.4 mcg RAE	23.4 mcg RAE
Zinc	0.56 mg	0.56 mg	0.56 mg	0.56 mg	0.56 mg
Chloride	5.81 mg	5.81 mg	5.81 mg	5.81 mg	5.81 mg
Choline	18.4 mg	18.4 mg	18.4 mg	18.4 mg	18.4 mg
Insoluble Fiber	2.42 g	2.42 g	2.42 g	2.42 g	2.42 g
Selenium	1.77 mcg	1.77 mcg	1.77 mcg	1.77 mcg	1.77 mcg
Thiamin (B1)	0.099 mg	0.099 mg	0.099 mg	0.099 mg	0.099 mg
Vitamin B6	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Riboflavin (B2)	0.038 mg	0.038 mg	0.038 mg	0.038 mg	0.038 mg
Copper	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Pantothenic Acid (B5)	0.32 mg	0.32 mg	0.32 mg	0.32 mg	0.32 mg
Vitamin K	3.03 mcg	4.55 mcg	1.96 mcg	1.99 mcg	2.2 mcg
Biotin (B7)	0.38 mcg	0.38 mcg	0.38 mcg	0.38 mcg	0.38 mcg
Fluoride	0.005 mg	0.005 mg	0.005 mg	0.005 mg	0.005 mg
Manganese	0.37 mg	0.37 mg	0.37 mg	0.37 mg	0.37 mg
Molybdenum	0.39 mcg	0.39 mcg	0.39 mcg	0.39 mcg	0.39 mcg
Chromium	0.37 mcg	0.37 mcg	0.37 mcg	0.37 mcg	0.37 mcg
Leucine	332 mg	332 mg	332 mg	332 mg	332 mg
Lysine	259 mg	259 mg	259 mg	259 mg	259 mg
Polyphenols	99.9 mg	109 mg	101 mg	99.9 mg	99.9 mg
Beta-Carotene	67.7 mcg	74.1 mcg	67.7 mcg	67.7 mcg	67.7 mcg
Isoleucine	193 mg	193 mg	193 mg	193 mg	193 mg
Methionine	50.1 mg	50.1 mg	50.1 mg	50.1 mg	50.1 mg
Oxalates	11.2 mg	11.2 mg	11.2 mg	11.2 mg	11.2 mg
Threonine	168 mg	168 mg	168 mg	168 mg	168 mg
Tryptophan	48.9 mg	48.9 mg	48.9 mg	48.9 mg	48.9 mg
Valine	213 mg	213 mg	213 mg	213 mg	213 mg
Flavonoids	29.3 mg	29.4 mg	29.4 mg	29.3 mg	29.3 mg
Histidine	139 mg	139 mg	139 mg	139 mg	139 mg
Lutein / Zeaxanthin	0.1 mg	0.11 mg	0.1 mg	0.1 mg	0.1 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	235 mg	235 mg	235 mg	235 mg	235 mg
Purines	19.2 mg	19.2 mg	19.2 mg	19.2 mg	19.2 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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