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: Tangerine Chicken Meal Prep recipe, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Tangerine Chicken Meal Prep recipeThe recipe as it isper 100 g	Tangerine Chicken Meal Prep with olive oilVegetable oil → Olive oilper 100 g	Tangerine Chicken Meal Prep with mustard oilVegetable oil → Mustard oilper 100 g	Tangerine Chicken Meal Prep with coconut oilVegetable oil → Coconut oilper 100 g	Tangerine Chicken Meal Prep with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	60 Very good	60 Very good	61 Very good	56 Good	63 Very good
Calories	214 kcal	214 kcal	214 kcal	214 kcal	214 kcal
Total Fat	4.57 g	4.57 g	4.57 g	4.57 g	4.57 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.95 g	0.95 g	0.9 g	2.51 g	0.87 g
Cholesterol	48.2 mg	48.2 mg	48.2 mg	48.2 mg	48.2 mg
Monounsaturated Fat	1.38 g	2.2 g	1.89 g	0.68 g	1.07 g
Omega-3 Fatty Acids	0.064 g	0.053 g	0.11 g	0.037 g	0.039 g
Polyunsaturated Fat	1.48 g	0.51 g	0.75 g	0.31 g	1.76 g
Omega-6 Fatty Acids	1.42 g	0.46 g	0.64 g	0.28 g	1.72 g
Vitamin E	0.65 mg	0.65 mg	0.87 mg	0.32 mg	1.25 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)	0.033 g	0.033 g	0.2 g	0.017 g	0.021 g
Arachidonic Acid	36.9 mg	36.9 mg	36.9 mg	36.9 mg	36.9 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	1.36 g	0 g
Omega-9 Fatty Acids	1.29 g	2.31 g	1.22 g	0.79 g	1.31 g
Protein	19.7 g	19.7 g	19.7 g	19.7 g	19.7 g
Water	57.8 mL	57.8 mL	57.8 mL	57.8 mL	57.8 mL
Sodium	291 mg	291 mg	291 mg	291 mg	291 mg
Total Carbohydrates	22.4 g	22.4 g	22.4 g	22.4 g	22.4 g
Sugar	4.54 g	4.54 g	4.54 g	4.54 g	4.54 g
Added Sugar	2.87 g	2.87 g	2.87 g	2.87 g	2.87 g
Iron	0.89 mg	0.91 mg	0.89 mg	0.9 mg	0.89 mg
Calcium	25 mg	25 mg	25 mg	25 mg	25 mg
Fiber	0.69 g	0.69 g	0.69 g	0.69 g	0.69 g
Magnesium	28.3 mg	28.3 mg	28.3 mg	28.3 mg	28.3 mg
Potassium	254 mg	254 mg	254 mg	254 mg	254 mg
Vitamin B12	0.17 mcg	0.17 mcg	0.17 mcg	0.17 mcg	0.17 mcg
Vitamin D	0.057 mcg	0.057 mcg	0.057 mcg	0.057 mcg	0.057 mcg
Vitamin C	17.4 mg	17.4 mg	17.4 mg	17.4 mg	17.4 mg
Folate (B9)	16.1 mcg	16.1 mcg	16.1 mcg	16.1 mcg	16.1 mcg
Iodine	1.49 mcg	1.49 mcg	1.49 mcg	1.49 mcg	1.49 mcg
Niacin (B3)	8.74 mg	8.74 mg	8.74 mg	8.74 mg	8.74 mg
Phosphorus	169 mg	169 mg	169 mg	169 mg	169 mg
Soluble Fiber	0.15 g	0.15 g	0.15 g	0.15 g	0.15 g
Vitamin A	5.97 mcg RAE	5.97 mcg RAE	5.97 mcg RAE	5.97 mcg RAE	5.97 mcg RAE
Zinc	0.79 mg	0.8 mg	0.79 mg	0.79 mg	0.8 mg
Chloride	269 mg	269 mg	269 mg	269 mg	269 mg
Choline	46.9 mg	46.9 mg	46.9 mg	46.9 mg	46.9 mg
Insoluble Fiber	0.49 g	0.49 g	0.49 g	0.49 g	0.49 g
Selenium	18.6 mcg	18.6 mcg	18.6 mcg	18.6 mcg	18.6 mcg
Thiamin (B1)	0.076 mg	0.076 mg	0.076 mg	0.076 mg	0.076 mg
Vitamin B6	0.54 mg	0.54 mg	0.54 mg	0.54 mg	0.54 mg
Riboflavin (B2)	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Copper	0.071 mg	0.071 mg	0.071 mg	0.071 mg	0.071 mg
Pantothenic Acid (B5)	0.81 mg	0.81 mg	0.81 mg	0.81 mg	0.81 mg
Vitamin K	14.6 mcg	15.5 mcg	14.1 mcg	14.1 mcg	14.2 mcg
Biotin (B7)	2.63 mcg	2.63 mcg	2.63 mcg	2.63 mcg	2.63 mcg
Fluoride	0.021 mg	0.021 mg	0.021 mg	0.021 mg	0.021 mg
Manganese	0.23 mg	0.23 mg	0.23 mg	0.23 mg	0.23 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.021 mcg	0.021 mcg	0.021 mcg	0.021 mcg	0.021 mcg
Leucine	1,293 mg	1,293 mg	1,293 mg	1,293 mg	1,293 mg
Lysine	1,353 mg	1,353 mg	1,353 mg	1,353 mg	1,353 mg
Polyphenols	44.8 mg	49.4 mg	45.2 mg	44.8 mg	44.8 mg
Beta-Carotene	66.8 mcg	70.2 mcg	66.8 mcg	66.8 mcg	66.8 mcg
Isoleucine	823 mg	823 mg	823 mg	823 mg	823 mg
Methionine	461 mg	461 mg	461 mg	461 mg	461 mg
Oxalates	3.05 mg	3.05 mg	3.05 mg	3.05 mg	3.05 mg
Threonine	785 mg	785 mg	785 mg	785 mg	785 mg
Tryptophan	200 mg	200 mg	200 mg	200 mg	200 mg
Valine	889 mg	889 mg	889 mg	889 mg	889 mg
Flavonoids	12.1 mg	12.2 mg	12.2 mg	12.1 mg	12.1 mg
Histidine	481 mg	481 mg	481 mg	481 mg	481 mg
Lutein / Zeaxanthin	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	736 mg	736 mg	736 mg	736 mg	736 mg
Purines	79.3 mg	79.3 mg	79.3 mg	79.3 mg	79.3 mg
MSG (Monosodium Glutamate)	46.8 mg	46.8 mg	46.8 mg	46.8 mg	46.8 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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