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: Tempeh Bok Choy and Shiitake Mushroom Stir-Fry recipe, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Tempeh Bok Choy and Shiitake Mushroom Stir-Fry recipeThe recipe as it isper 100 g	Tempeh Bok Choy and Shiitake Mushroom Stir-Fry with olive oilVegetable oil → Olive oilper 100 g	Tempeh Bok Choy and Shiitake Mushroom Stir-Fry with mustard oilVegetable oil → Mustard oilper 100 g	Tempeh Bok Choy and Shiitake Mushroom Stir-Fry with coconut oilVegetable oil → Coconut oilper 100 g	Tempeh Bok Choy and Shiitake Mushroom Stir-Fry with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	69 Very good	69 Very good	72 Very good	39 Fair	72 Very good
Calories	112 kcal	112 kcal	112 kcal	112 kcal	112 kcal
Total Fat	7.25 g	7.25 g	7.25 g	7.25 g	7.25 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	1.26 g	1.26 g	1.18 g	3.45 g	1.14 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.42 g	3.57 g	3.13 g	1.43 g	1.97 g
Omega-3 Fatty Acids	0.25 g	0.24 g	0.32 g	0.22 g	0.22 g
Polyunsaturated Fat	3.46 g	2.09 g	2.43 g	1.81 g	3.85 g
Omega-6 Fatty Acids	3.21 g	1.85 g	2.12 g	1.59 g	3.64 g
Vitamin E	0.63 mg	0.63 mg	0.94 mg	0.17 mg	1.48 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)	0.15 g	0.15 g	0.38 g	0.12 g	0.13 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	1.92 g	0 g
Omega-9 Fatty Acids	1.62 g	3.06 g	1.52 g	0.91 g	1.64 g
Protein	7.54 g	7.54 g	7.54 g	7.54 g	7.54 g
Water	77.2 mL	77.2 mL	77.2 mL	77.2 mL	77.2 mL
Sodium	385 mg	385 mg	385 mg	385 mg	385 mg
Total Carbohydrates	6.58 g	6.58 g	6.58 g	6.58 g	6.58 g
Sugar	1.34 g	1.34 g	1.34 g	1.34 g	1.34 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.46 mg	1.48 mg	1.46 mg	1.46 mg	1.46 mg
Calcium	96.9 mg	97 mg	96.9 mg	97 mg	96.9 mg
Fiber	3.59 g	3.59 g	3.59 g	3.59 g	3.59 g
Magnesium	43.1 mg	43.1 mg	43.1 mg	43.1 mg	43.1 mg
Potassium	369 mg	369 mg	369 mg	369 mg	369 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.089 mcg	0.089 mcg	0.089 mcg	0.089 mcg	0.089 mcg
Vitamin C	25.7 mg	25.7 mg	25.7 mg	25.7 mg	25.7 mg
Folate (B9)	48 mcg	48 mcg	48 mcg	48 mcg	48 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.47 mg	1.47 mg	1.47 mg	1.47 mg	1.47 mg
Phosphorus	137 mg	137 mg	137 mg	137 mg	137 mg
Soluble Fiber	0.91 g	0.91 g	0.91 g	0.91 g	0.91 g
Vitamin A	126 mcg RAE	126 mcg RAE	126 mcg RAE	126 mcg RAE	126 mcg RAE
Zinc	0.87 mg	0.87 mg	0.87 mg	0.87 mg	0.87 mg
Chloride	318 mg	318 mg	318 mg	318 mg	318 mg
Choline	37.3 mg	37.3 mg	37.3 mg	37.3 mg	37.3 mg
Insoluble Fiber	3.05 g	3.05 g	3.05 g	3.05 g	3.05 g
Selenium	5.51 mcg	5.51 mcg	5.51 mcg	5.51 mcg	5.51 mcg
Thiamin (B1)	0.087 mg	0.087 mg	0.087 mg	0.087 mg	0.087 mg
Vitamin B6	0.26 mg	0.26 mg	0.26 mg	0.26 mg	0.26 mg
Riboflavin (B2)	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 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	26.2 mcg	27.4 mcg	25.4 mcg	25.4 mcg	25.6 mcg
Biotin (B7)	0.29 mcg	0.29 mcg	0.29 mcg	0.29 mcg	0.29 mcg
Fluoride	0.006 mg	0.006 mg	0.006 mg	0.006 mg	0.006 mg
Manganese	0.59 mg	0.59 mg	0.59 mg	0.59 mg	0.59 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.03 mcg	0.03 mcg	0.03 mcg	0.03 mcg	0.03 mcg
Leucine	622 mg	622 mg	622 mg	622 mg	622 mg
Lysine	492 mg	492 mg	492 mg	492 mg	492 mg
Polyphenols	79.7 mg	86.1 mg	80.2 mg	79.7 mg	79.7 mg
Beta-Carotene	1,392 mcg	1,397 mcg	1,392 mcg	1,392 mcg	1,392 mcg
Isoleucine	404 mg	404 mg	404 mg	404 mg	404 mg
Methionine	101 mg	101 mg	101 mg	101 mg	101 mg
Oxalates	16.7 mg	16.7 mg	16.7 mg	16.7 mg	16.7 mg
Threonine	336 mg	336 mg	336 mg	336 mg	336 mg
Tryptophan	95.5 mg	95.5 mg	95.5 mg	95.5 mg	95.5 mg
Valine	430 mg	430 mg	430 mg	430 mg	430 mg
Flavonoids	21.2 mg	21.2 mg	21.2 mg	21.2 mg	21.2 mg
Histidine	218 mg	218 mg	218 mg	218 mg	218 mg
Lutein / Zeaxanthin	0.043 mg	0.046 mg	0.043 mg	0.043 mg	0.043 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	424 mg	424 mg	424 mg	424 mg	424 mg
Purines	71.2 mg	71.2 mg	71.2 mg	71.2 mg	71.2 mg
MSG (Monosodium Glutamate)	600 mg	600 mg	600 mg	600 mg	600 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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