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: Stuffed acorn squash with wild rice by Anna, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Stuffed acorn squash with wild rice by AnnaThe recipe as it isper 100 g	Stuffed acorn squash with wild rice with mustard oilOlive oil → Mustard oilper 100 g	Stuffed acorn squash with wild rice with coconut oilOlive oil → Coconut oilper 100 g	Stuffed acorn squash with wild rice with sunflower oilOlive oil → Sunflower oilper 100 g	Stuffed acorn squash with wild rice with canola oilOlive oil → Canola oilper 100 g
Nutrient score	85 Excellent	86 Excellent	74 Very good	87 Excellent	85 Excellent
Calories	138 kcal	138 kcal	138 kcal	138 kcal	138 kcal
Total Fat	6.47 g	6.47 g	6.47 g	6.47 g	6.47 g
Trans Fat	0 g	0 g	0 g	0 g	0.007 g
Saturated Fat	0.67 g	0.62 g	2.23 g	0.59 g	0.53 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	3.92 g	3.6 g	2.4 g	2.78 g	3.7 g
Omega-3 Fatty Acids	0.11 g	0.17 g	0.099 g	0.1 g	0.3 g
Polyunsaturated Fat	1.5 g	1.75 g	1.31 g	2.76 g	1.9 g
Omega-6 Fatty Acids	1.39 g	1.58 g	1.21 g	2.66 g	1.59 g
Vitamin E	0.71 mg	0.93 mg	0.39 mg	1.32 mg	0.78 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)	0.12 g	0.29 g	0.11 g	0.11 g	0.31 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	3.89 g	2.81 g	2.37 g	2.89 g	3.63 g
Protein	2.18 g	2.18 g	2.18 g	2.18 g	2.18 g
Water	71 mL	71 mL	71 mL	71 mL	71 mL
Sodium	143 mg	143 mg	143 mg	143 mg	143 mg
Total Carbohydrates	20.1 g	20.1 g	20.1 g	20.1 g	20.1 g
Sugar	7.41 g	7.41 g	7.41 g	7.41 g	7.41 g
Added Sugar	4.16 g	4.16 g	4.16 g	4.16 g	4.16 g
Iron	1.1 mg	1.09 mg	1.09 mg	1.09 mg	1.09 mg
Calcium	44 mg	44 mg	44 mg	44 mg	44 mg
Fiber	2.76 g	2.76 g	2.76 g	2.76 g	2.76 g
Magnesium	50.3 mg	50.3 mg	50.3 mg	50.3 mg	50.3 mg
Potassium	403 mg	403 mg	403 mg	403 mg	403 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	10.9 mg	10.9 mg	10.9 mg	10.9 mg	10.9 mg
Folate (B9)	27.7 mcg	27.7 mcg	27.7 mcg	27.7 mcg	27.7 mcg
Iodine	0.2 mcg	0.2 mcg	0.2 mcg	0.2 mcg	0.2 mcg
Niacin (B3)	0.88 mg	0.88 mg	0.88 mg	0.88 mg	0.88 mg
Phosphorus	74.1 mg	74.1 mg	74.1 mg	74.1 mg	74.1 mg
Soluble Fiber	0.83 g	0.83 g	0.83 g	0.83 g	0.83 g
Vitamin A	30.7 mcg RAE	30.7 mcg RAE	30.7 mcg RAE	30.7 mcg RAE	30.7 mcg RAE
Zinc	0.77 mg	0.77 mg	0.77 mg	0.77 mg	0.77 mg
Chloride	187 mg	187 mg	187 mg	187 mg	187 mg
Choline	15.1 mg	15.1 mg	15.1 mg	15.1 mg	15.1 mg
Insoluble Fiber	2.5 g	2.5 g	2.5 g	2.5 g	2.5 g
Selenium	0.99 mcg	0.99 mcg	0.99 mcg	0.99 mcg	0.99 mcg
Thiamin (B1)	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Vitamin B6	0.25 mg	0.25 mg	0.25 mg	0.25 mg	0.25 mg
Riboflavin (B2)	0.061 mg	0.061 mg	0.061 mg	0.061 mg	0.061 mg
Copper	0.23 mg	0.23 mg	0.23 mg	0.23 mg	0.23 mg
Pantothenic Acid (B5)	0.44 mg	0.44 mg	0.44 mg	0.44 mg	0.44 mg
Vitamin K	3.22 mcg	1.86 mcg	1.87 mcg	1.98 mcg	3.47 mcg
Biotin (B7)	2.11 mcg	2.11 mcg	2.11 mcg	2.11 mcg	2.11 mcg
Fluoride	0.022 mg	0.022 mg	0.022 mg	0.022 mg	0.022 mg
Manganese	0.67 mg	0.67 mg	0.67 mg	0.67 mg	0.67 mg
Molybdenum	6.12 mcg	6.12 mcg	6.12 mcg	6.12 mcg	6.12 mcg
Chromium	0.94 mcg	0.94 mcg	0.94 mcg	0.94 mcg	0.94 mcg
Leucine	168 mg	168 mg	168 mg	168 mg	168 mg
Lysine	107 mg	107 mg	107 mg	107 mg	107 mg
Polyphenols	123 mg	119 mg	119 mg	119 mg	119 mg
Beta-Carotene	1,339 mcg	1,336 mcg	1,336 mcg	1,336 mcg	1,336 mcg
Isoleucine	113 mg	113 mg	113 mg	113 mg	113 mg
Methionine	45.3 mg	45.3 mg	45.3 mg	45.3 mg	45.3 mg
Oxalates	26.1 mg	26.1 mg	26.1 mg	26.1 mg	26.1 mg
Threonine	98 mg	98 mg	98 mg	98 mg	98 mg
Tryptophan	33.8 mg	33.8 mg	33.8 mg	33.8 mg	33.8 mg
Valine	136 mg	136 mg	136 mg	136 mg	136 mg
Flavonoids	34.8 mg	34.8 mg	34.7 mg	34.7 mg	34.7 mg
Histidine	82.5 mg	82.5 mg	82.5 mg	82.5 mg	82.5 mg
Lutein / Zeaxanthin	1.06 mg	1.06 mg	1.06 mg	1.06 mg	1.06 mg
Lycopene	0.02 mg	0.02 mg	0.02 mg	0.02 mg	0.02 mg
Phenylalanine	125 mg	125 mg	125 mg	125 mg	125 mg
Purines	22.1 mg	22.1 mg	22.1 mg	22.1 mg	22.1 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.

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