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: Steamed Garlic and Lemon Artichoke recipe, with 54.4 g Olive oil · Choose another

Per 100 g Per serving

Sort

Nutrient	Steamed Garlic and Lemon Artichoke recipeThe recipe as it isper 100 g	Steamed Garlic and Lemon Artichoke with mustard oilOlive oil → Mustard oilper 100 g	Steamed Garlic and Lemon Artichoke with coconut oilOlive oil → Coconut oilper 100 g	Steamed Garlic and Lemon Artichoke with sunflower oilOlive oil → Sunflower oilper 100 g	Steamed Garlic and Lemon Artichoke with canola oilOlive oil → Canola oilper 100 g
Nutrient score	96 Excellent	96 Excellent	53 Good	96 Excellent	96 Excellent
Calories	85.1 kcal	85.1 kcal	85.4 kcal	85.1 kcal	85.1 kcal
Total Fat	4.13 g	4.13 g	4.13 g	4.13 g	4.13 g
Trans Fat	0 g	0 g	0 g	0 g	0.012 g
Saturated Fat	0.58 g	0.49 g	3.25 g	0.44 g	0.33 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.87 g	2.33 g	0.26 g	0.93 g	2.49 g
Omega-3 Fatty Acids	0.07 g	0.17 g	0.043 g	0.046 g	0.4 g
Polyunsaturated Fat	0.49 g	0.91 g	0.16 g	2.64 g	1.18 g
Omega-6 Fatty Acids	0.42 g	0.75 g	0.11 g	2.59 g	0.77 g
Vitamin E	0.77 mg	1.14 mg	0.21 mg	1.81 mg	0.89 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)	0.05 g	0.33 g	0.023 g	0.03 g	0.38 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	2.33 g	0 g	0 g
Omega-9 Fatty Acids	2.85 g	0.98 g	0.24 g	1.13 g	2.39 g
Protein	3.44 g	3.44 g	3.44 g	3.44 g	3.44 g
Water	80.9 mL	80.9 mL	80.9 mL	80.9 mL	80.9 mL
Sodium	92.7 mg	92.7 mg	92.7 mg	92.7 mg	92.7 mg
Total Carbohydrates	11.5 g	11.5 g	11.5 g	11.5 g	11.5 g
Sugar	1.2 g	1.2 g	1.2 g	1.2 g	1.2 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.45 mg	1.43 mg	1.43 mg	1.43 mg	1.43 mg
Calcium	49.9 mg	49.8 mg	49.9 mg	49.8 mg	49.8 mg
Fiber	5.55 g	5.55 g	5.55 g	5.55 g	5.55 g
Magnesium	60.2 mg	60.2 mg	60.2 mg	60.2 mg	60.2 mg
Potassium	386 mg	386 mg	386 mg	386 mg	386 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	18.4 mg	18.4 mg	18.4 mg	18.4 mg	18.4 mg
Folate (B9)	69.7 mcg	69.7 mcg	69.7 mcg	69.7 mcg	69.7 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.06 mg	1.06 mg	1.06 mg	1.06 mg	1.06 mg
Phosphorus	91.9 mg	91.9 mg	91.9 mg	91.9 mg	91.9 mg
Soluble Fiber	1.53 g	1.53 g	1.53 g	1.53 g	1.53 g
Vitamin A	20.2 mcg RAE	20.2 mcg RAE	20.2 mcg RAE	20.2 mcg RAE	20.2 mcg RAE
Zinc	0.52 mg	0.52 mg	0.52 mg	0.52 mg	0.52 mg
Chloride	83.6 mg	83.6 mg	83.6 mg	83.6 mg	83.6 mg
Choline	11.8 mg	11.8 mg	11.9 mg	11.8 mg	11.8 mg
Insoluble Fiber	4.61 g	4.61 g	4.61 g	4.61 g	4.61 g
Selenium	0.43 mcg	0.43 mcg	0.43 mcg	0.43 mcg	0.43 mcg
Thiamin (B1)	0.076 mg	0.076 mg	0.076 mg	0.076 mg	0.076 mg
Vitamin B6	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Riboflavin (B2)	0.063 mg	0.063 mg	0.063 mg	0.063 mg	0.063 mg
Copper	0.23 mg	0.23 mg	0.23 mg	0.23 mg	0.23 mg
Pantothenic Acid (B5)	0.36 mg	0.36 mg	0.36 mg	0.36 mg	0.36 mg
Vitamin K	46 mcg	43.7 mcg	43.7 mcg	43.9 mcg	46.5 mcg
Biotin (B7)	0.021 mcg	0.021 mcg	0.021 mcg	0.021 mcg	0.021 mcg
Fluoride	0 mg	0 mg	0 mg	0 mg	0 mg
Manganese	0.28 mg	0.28 mg	0.28 mg	0.28 mg	0.28 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.024 mcg	0.024 mcg	0.024 mcg	0.024 mcg	0.024 mcg
Leucine	163 mg	163 mg	163 mg	163 mg	163 mg
Lysine	168 mg	168 mg	168 mg	168 mg	168 mg
Polyphenols	284 mg	277 mg	276 mg	276 mg	276 mg
Beta-Carotene	147 mcg	141 mcg	141 mcg	141 mcg	141 mcg
Isoleucine	118 mg	118 mg	118 mg	118 mg	118 mg
Methionine	46.9 mg	46.9 mg	46.9 mg	46.9 mg	46.9 mg
Oxalates	41.3 mg	41.3 mg	41.3 mg	41.3 mg	41.3 mg
Threonine	112 mg	112 mg	112 mg	112 mg	112 mg
Tryptophan	36.7 mg	36.7 mg	36.7 mg	36.7 mg	36.7 mg
Valine	139 mg	139 mg	139 mg	139 mg	139 mg
Flavonoids	30.4 mg	30.4 mg	30.3 mg	30.3 mg	30.3 mg
Histidine	90.2 mg	90.2 mg	90.2 mg	90.2 mg	90.2 mg
Lutein / Zeaxanthin	0.36 mg	0.35 mg	0.35 mg	0.35 mg	0.35 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	127 mg	127 mg	127 mg	127 mg	127 mg
Purines	16.5 mg	16.5 mg	16.5 mg	16.5 mg	16.5 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