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: Snake bean stir fry with garlic and chilli by Clarence, with 27.2 g Avocado oil · Choose another

Per 100 g Per serving

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Nutrient	Snake bean stir fry with garlic and chilli by ClarenceThe recipe as it isper 100 g	Snake bean stir fry with garlic and chilli with olive oilAvocado oil → Olive oilper 100 g	Snake bean stir fry with garlic and chilli with mustard oilAvocado oil → Mustard oilper 100 g	Snake bean stir fry with garlic and chilli with coconut oilAvocado oil → Coconut oilper 100 g	Snake bean stir fry with garlic and chilli with sunflower oilAvocado oil → Sunflower oilper 100 g
Nutrient score	84 Excellent	84 Excellent	84 Excellent	43 Fair	84 Excellent
Calories	90.4 kcal	90.4 kcal	90.4 kcal	90.8 kcal	90.4 kcal
Total Fat	5.14 g	5.14 g	5.14 g	5.14 g	5.14 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.66 g	0.76 g	0.66 g	3.87 g	0.6 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	3.23 g	3.34 g	2.71 g	0.3 g	1.08 g
Omega-3 Fatty Acids	0.057 g	0.053 g	0.17 g	0.021 g	0.026 g
Polyunsaturated Fat	0.72 g	0.59 g	1.08 g	0.19 g	3.09 g
Omega-6 Fatty Acids	0.67 g	0.54 g	0.91 g	0.17 g	3.07 g
Vitamin E	1.45 mg	1.48 mg	1.91 mg	0.83 mg	2.69 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)	0.086 g	0.081 g	0.41 g	0.05 g	0.059 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	2.75 g	3.34 g	1.16 g	0.3 g	1.34 g
Protein	3 g	3 g	3 g	3 g	3 g
Water	81.6 mL	81.6 mL	81.6 mL	81.6 mL	81.6 mL
Sodium	214 mg	214 mg	214 mg	214 mg	214 mg
Total Carbohydrates	8.74 g	8.74 g	8.74 g	8.74 g	8.74 g
Sugar	1.91 g	1.91 g	1.91 g	1.91 g	1.91 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.81 mg	0.83 mg	0.81 mg	0.81 mg	0.81 mg
Calcium	54.1 mg	54.2 mg	54.1 mg	54.2 mg	54.1 mg
Fiber	3.67 g	3.67 g	3.67 g	3.67 g	3.67 g
Magnesium	41.4 mg	41.4 mg	41.4 mg	41.4 mg	41.4 mg
Potassium	259 mg	259 mg	259 mg	259 mg	259 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	17 mg	17 mg	17 mg	17 mg	17 mg
Folate (B9)	54 mcg	54 mcg	54 mcg	54 mcg	54 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.57 mg	0.57 mg	0.57 mg	0.57 mg	0.57 mg
Phosphorus	52.4 mg	52.4 mg	52.4 mg	52.4 mg	52.4 mg
Soluble Fiber	0.82 g	0.82 g	0.82 g	0.82 g	0.82 g
Vitamin A	60.7 mcg RAE	60.7 mcg RAE	60.7 mcg RAE	60.7 mcg RAE	60.7 mcg RAE
Zinc	0.43 mg	0.44 mg	0.43 mg	0.43 mg	0.44 mg
Chloride	151 mg	151 mg	151 mg	151 mg	151 mg
Choline	13.8 mg	13.8 mg	13.8 mg	13.8 mg	13.8 mg
Insoluble Fiber	2.85 g	2.85 g	2.85 g	2.85 g	2.85 g
Selenium	1.34 mcg	1.34 mcg	1.34 mcg	1.34 mcg	1.34 mcg
Thiamin (B1)	0.079 mg	0.079 mg	0.079 mg	0.079 mg	0.079 mg
Vitamin B6	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Riboflavin (B2)	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Copper	0.098 mg	0.098 mg	0.098 mg	0.098 mg	0.098 mg
Pantothenic Acid (B5)	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Vitamin K	12.2 mcg	15 mcg	12.2 mcg	12.3 mcg	12.5 mcg
Biotin (B7)	2.11 mcg	2.11 mcg	2.11 mcg	2.11 mcg	2.11 mcg
Fluoride	0.005 mg	0.005 mg	0.005 mg	0.005 mg	0.005 mg
Manganese	0.32 mg	0.32 mg	0.32 mg	0.32 mg	0.32 mg
Molybdenum	0.2 mcg	0.2 mcg	0.2 mcg	0.2 mcg	0.2 mcg
Chromium	0.31 mcg	0.31 mcg	0.31 mcg	0.31 mcg	0.31 mcg
Leucine	210 mg	210 mg	210 mg	210 mg	210 mg
Lysine	180 mg	180 mg	180 mg	180 mg	180 mg
Polyphenols	84.1 mg	92.5 mg	84.1 mg	83.5 mg	83.5 mg
Beta-Carotene	569 mcg	574 mcg	567 mcg	567 mcg	567 mcg
Isoleucine	140 mg	140 mg	140 mg	140 mg	140 mg
Methionine	48.9 mg	48.9 mg	48.9 mg	48.9 mg	48.9 mg
Oxalates	14.5 mg	14.5 mg	14.5 mg	14.5 mg	14.5 mg
Threonine	126 mg	126 mg	126 mg	126 mg	126 mg
Tryptophan	42.2 mg	42.2 mg	42.2 mg	42.2 mg	42.2 mg
Valine	159 mg	159 mg	159 mg	159 mg	159 mg
Flavonoids	32 mg	32 mg	32 mg	31.9 mg	31.9 mg
Histidine	91.1 mg	91.1 mg	91.1 mg	91.1 mg	91.1 mg
Lutein / Zeaxanthin	0.42 mg	0.42 mg	0.42 mg	0.42 mg	0.42 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	154 mg	154 mg	154 mg	154 mg	154 mg
Purines	31.5 mg	31.5 mg	31.5 mg	31.5 mg	31.5 mg
MSG (Monosodium Glutamate)	31.2 mg	31.2 mg	31.2 mg	31.2 mg	31.2 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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