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 sambal goreng Indonesian by Dewi, with 40.8 g Sunflower oil · Choose another

Per 100 g Per serving

Sort

Nutrient	Tempeh sambal goreng Indonesian by DewiThe recipe as it isper 100 g	Tempeh sambal goreng Indonesian with olive oilSunflower oil → Olive oilper 100 g	Tempeh sambal goreng Indonesian with mustard oilSunflower oil → Mustard oilper 100 g	Tempeh sambal goreng Indonesian with coconut oilSunflower oil → Coconut oilper 100 g	Tempeh sambal goreng Indonesian with canola oilSunflower oil → Canola oilper 100 g
Nutrient score	82 Excellent	81 Excellent	82 Excellent	52 Good	82 Excellent
Calories	220 kcal	220 kcal	220 kcal	220 kcal	220 kcal
Total Fat	13.6 g	13.6 g	13.6 g	13.6 g	13.6 g
Trans Fat	0 g	0 g	0 g	0 g	0.019 g
Saturated Fat	2.16 g	2.38 g	2.24 g	6.69 g	1.97 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	3.62 g	6.75 g	5.89 g	2.55 g	6.14 g
Omega-3 Fatty Acids	0.39 g	0.43 g	0.59 g	0.39 g	0.96 g
Polyunsaturated Fat	7.3 g	3.84 g	4.51 g	3.29 g	4.94 g
Omega-6 Fatty Acids	6.91 g	3.41 g	3.93 g	2.9 g	3.96 g
Vitamin E	3.72 mg	2.05 mg	2.65 mg	1.15 mg	2.24 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)	0.18 g	0.22 g	0.67 g	0.17 g	0.74 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	3.77 g	0 g
Omega-9 Fatty Acids	2.87 g	5.64 g	2.63 g	1.44 g	4.91 g
Protein	13.4 g	13.4 g	13.4 g	13.4 g	13.4 g
Water	55.6 mL	55.6 mL	55.6 mL	55.6 mL	55.6 mL
Sodium	361 mg	361 mg	361 mg	361 mg	361 mg
Total Carbohydrates	15.6 g	15.6 g	15.6 g	15.6 g	15.6 g
Sugar	4.52 g	4.52 g	4.52 g	4.52 g	4.52 g
Added Sugar	1.64 g	1.64 g	1.64 g	1.64 g	1.64 g
Iron	2.71 mg	2.74 mg	2.71 mg	2.71 mg	2.71 mg
Calcium	95.8 mg	95.8 mg	95.8 mg	95.8 mg	95.8 mg
Fiber	7.33 g	7.33 g	7.33 g	7.33 g	7.33 g
Magnesium	65.8 mg	65.8 mg	65.8 mg	65.8 mg	65.8 mg
Potassium	462 mg	462 mg	462 mg	462 mg	462 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	5.11 mg	5.11 mg	5.11 mg	5.11 mg	5.11 mg
Folate (B9)	30.7 mcg	30.7 mcg	30.7 mcg	30.7 mcg	30.7 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	2.12 mg	2.12 mg	2.12 mg	2.12 mg	2.12 mg
Phosphorus	206 mg	206 mg	206 mg	206 mg	206 mg
Soluble Fiber	1.59 g	1.59 g	1.59 g	1.59 g	1.59 g
Vitamin A	46.1 mcg RAE	46.1 mcg RAE	46.1 mcg RAE	46.1 mcg RAE	46.1 mcg RAE
Zinc	1.39 mg	1.38 mg	1.38 mg	1.38 mg	1.38 mg
Chloride	285 mg	285 mg	285 mg	285 mg	285 mg
Choline	55.5 mg	55.5 mg	55.5 mg	55.5 mg	55.5 mg
Insoluble Fiber	6.61 g	6.61 g	6.61 g	6.61 g	6.61 g
Selenium	8.04 mcg	8.04 mcg	8.04 mcg	8.04 mcg	8.04 mcg
Thiamin (B1)	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Vitamin B6	0.32 mg	0.32 mg	0.32 mg	0.32 mg	0.32 mg
Riboflavin (B2)	0.26 mg	0.26 mg	0.26 mg	0.26 mg	0.26 mg
Copper	0.38 mg	0.38 mg	0.38 mg	0.38 mg	0.38 mg
Pantothenic Acid (B5)	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Vitamin K	3.97 mcg	7.41 mcg	3.63 mcg	3.66 mcg	8.1 mcg
Biotin (B7)	0.21 mcg	0.21 mcg	0.21 mcg	0.21 mcg	0.21 mcg
Fluoride	0.006 mg	0.006 mg	0.006 mg	0.006 mg	0.006 mg
Manganese	1.03 mg	1.03 mg	1.03 mg	1.03 mg	1.03 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.039 mcg	0.039 mcg	0.039 mcg	0.039 mcg	0.039 mcg
Leucine	1,107 mg	1,107 mg	1,107 mg	1,107 mg	1,107 mg
Lysine	883 mg	883 mg	883 mg	883 mg	883 mg
Polyphenols	169 mg	181 mg	169 mg	169 mg	169 mg
Beta-Carotene	1,269 mcg	1,278 mcg	1,269 mcg	1,269 mcg	1,269 mcg
Isoleucine	720 mg	720 mg	720 mg	720 mg	720 mg
Methionine	177 mg	177 mg	177 mg	177 mg	177 mg
Oxalates	23.4 mg	23.4 mg	23.4 mg	23.4 mg	23.4 mg
Threonine	590 mg	590 mg	590 mg	590 mg	590 mg
Tryptophan	167 mg	167 mg	167 mg	167 mg	167 mg
Valine	761 mg	761 mg	761 mg	761 mg	761 mg
Flavonoids	69.4 mg	69.5 mg	69.5 mg	69.4 mg	69.4 mg
Histidine	375 mg	375 mg	375 mg	375 mg	375 mg
Lutein / Zeaxanthin	0.12 mg	0.13 mg	0.12 mg	0.12 mg	0.12 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	757 mg	757 mg	757 mg	757 mg	757 mg
Purines	62.7 mg	62.7 mg	62.7 mg	62.7 mg	62.7 mg
MSG (Monosodium Glutamate)	57.6 mg	57.6 mg	57.6 mg	57.6 mg	57.6 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