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 Sheep Casings recipe, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Stuffed Sheep Casings recipeThe recipe as it isper 100 g	Stuffed Sheep Casings with mustard oilOlive oil → Mustard oilper 100 g	Stuffed Sheep Casings with coconut oilOlive oil → Coconut oilper 100 g	Stuffed Sheep Casings with sunflower oilOlive oil → Sunflower oilper 100 g	Stuffed Sheep Casings with canola oilOlive oil → Canola oilper 100 g
Nutrient score	54 Good	56 Good	39 Fair	58 Good	56 Good
Calories	227 kcal	227 kcal	227 kcal	227 kcal	227 kcal
Total Fat	11.1 g	11.1 g	11.1 g	11.1 g	11.1 g
Trans Fat	0.33 g	0.33 g	0.33 g	0.33 g	0.34 g
Saturated Fat	3.66 g	3.59 g	5.88 g	3.54 g	3.45 g
Cholesterol	33 mg	33 mg	33 mg	33 mg	33 mg
Monounsaturated Fat	5.89 g	5.44 g	3.72 g	4.27 g	5.57 g
Omega-3 Fatty Acids	0.11 g	0.19 g	0.091 g	0.094 g	0.39 g
Polyunsaturated Fat	0.86 g	1.21 g	0.58 g	2.65 g	1.43 g
Omega-6 Fatty Acids	0.64 g	0.91 g	0.38 g	2.45 g	0.92 g
Vitamin E	0.68 mg	0.99 mg	0.22 mg	1.55 mg	0.78 mg
DHA (Docosahexaenoic Acid)	4.46 mg	4.46 mg	4.46 mg	4.46 mg	4.46 mg
EPA (Eicosapentaenoic Acid)	8.93 mg	8.93 mg	8.93 mg	8.93 mg	8.93 mg
ALA (Alpha-Linolenic Acid)	0.055 g	0.29 g	0.033 g	0.039 g	0.33 g
Arachidonic Acid	44.9 mg	44.9 mg	44.9 mg	44.9 mg	44.9 mg
Medium-Chain Triglycerides	0.015 g	0.015 g	1.96 g	0.015 g	0.015 g
Omega-9 Fatty Acids	4.91 g	3.36 g	2.74 g	3.48 g	4.53 g
Protein	8.51 g	8.51 g	8.51 g	8.51 g	8.51 g
Water	56.3 mL	56.3 mL	56.3 mL	56.3 mL	56.3 mL
Sodium	215 mg	215 mg	215 mg	215 mg	215 mg
Total Carbohydrates	22.4 g	22.4 g	22.4 g	22.4 g	22.4 g
Sugar	1.35 g	1.35 g	1.35 g	1.35 g	1.35 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.26 mg	1.24 mg	1.24 mg	1.24 mg	1.24 mg
Calcium	31.6 mg	31.5 mg	31.6 mg	31.5 mg	31.5 mg
Fiber	1.09 g	1.09 g	1.09 g	1.09 g	1.09 g
Magnesium	20.2 mg	20.2 mg	20.2 mg	20.2 mg	20.2 mg
Potassium	180 mg	180 mg	180 mg	180 mg	180 mg
Vitamin B12	0.9 mcg	0.9 mcg	0.9 mcg	0.9 mcg	0.9 mcg
Vitamin D	0.06 mcg	0.06 mcg	0.06 mcg	0.06 mcg	0.06 mcg
Vitamin C	8.56 mg	8.56 mg	8.56 mg	8.56 mg	8.56 mg
Folate (B9)	12.7 mcg	12.7 mcg	12.7 mcg	12.7 mcg	12.7 mcg
Iodine	0.6 mcg	0.6 mcg	0.6 mcg	0.6 mcg	0.6 mcg
Niacin (B3)	2.17 mg	2.17 mg	2.17 mg	2.17 mg	2.17 mg
Phosphorus	102 mg	102 mg	102 mg	102 mg	102 mg
Soluble Fiber	0.23 g	0.23 g	0.23 g	0.23 g	0.23 g
Vitamin A	2.34 mcg RAE	2.34 mcg RAE	2.34 mcg RAE	2.34 mcg RAE	2.34 mcg RAE
Zinc	1.79 mg	1.79 mg	1.79 mg	1.79 mg	1.79 mg
Chloride	121 mg	121 mg	121 mg	121 mg	121 mg
Choline	36.9 mg	36.9 mg	36.9 mg	36.9 mg	36.9 mg
Insoluble Fiber	0.9 g	0.9 g	0.9 g	0.9 g	0.9 g
Selenium	10.7 mcg	10.7 mcg	10.7 mcg	10.7 mcg	10.7 mcg
Thiamin (B1)	0.075 mg	0.075 mg	0.075 mg	0.075 mg	0.075 mg
Vitamin B6	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Riboflavin (B2)	0.095 mg	0.095 mg	0.095 mg	0.095 mg	0.095 mg
Copper	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Pantothenic Acid (B5)	0.47 mg	0.47 mg	0.47 mg	0.47 mg	0.47 mg
Vitamin K	2.85 mcg	0.9 mcg	0.91 mcg	1.07 mcg	3.21 mcg
Biotin (B7)	2.04 mcg	2.04 mcg	2.04 mcg	2.04 mcg	2.04 mcg
Fluoride	0.016 mg	0.016 mg	0.016 mg	0.016 mg	0.016 mg
Manganese	0.31 mg	0.31 mg	0.31 mg	0.31 mg	0.31 mg
Molybdenum	0.37 mcg	0.37 mcg	0.37 mcg	0.37 mcg	0.37 mcg
Chromium	0.23 mcg	0.23 mcg	0.23 mcg	0.23 mcg	0.23 mcg
Leucine	539 mg	539 mg	539 mg	539 mg	539 mg
Lysine	550 mg	550 mg	550 mg	550 mg	550 mg
Polyphenols	111 mg	105 mg	104 mg	104 mg	104 mg
Beta-Carotene	34.9 mcg	30 mcg	30 mcg	30 mcg	30 mcg
Isoleucine	324 mg	324 mg	324 mg	324 mg	324 mg
Methionine	169 mg	169 mg	169 mg	169 mg	169 mg
Oxalates	5.38 mg	5.38 mg	5.38 mg	5.38 mg	5.38 mg
Threonine	284 mg	284 mg	284 mg	284 mg	284 mg
Tryptophan	77.1 mg	77.1 mg	77.1 mg	77.1 mg	77.1 mg
Valine	376 mg	376 mg	376 mg	376 mg	376 mg
Flavonoids	48.2 mg	48.2 mg	48.1 mg	48.1 mg	48.1 mg
Histidine	356 mg	356 mg	356 mg	356 mg	356 mg
Lutein / Zeaxanthin	0.014 mg	0.011 mg	0.011 mg	0.011 mg	0.011 mg
Lycopene	0.87 mg	0.87 mg	0.87 mg	0.87 mg	0.87 mg
Phenylalanine	307 mg	307 mg	307 mg	307 mg	307 mg
Purines	57.1 mg	57.1 mg	57.1 mg	57.1 mg	57.1 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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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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