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: Tikil Gomen recipe, with 40.8 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Tikil Gomen recipeThe recipe as it isper 100 g	Tikil Gomen with olive oilVegetable oil → Olive oilper 100 g	Tikil Gomen with mustard oilVegetable oil → Mustard oilper 100 g	Tikil Gomen with coconut oilVegetable oil → Coconut oilper 100 g	Tikil Gomen with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	95 Excellent	95 Excellent	95 Excellent	62 Very good	95 Excellent
Calories	136 kcal	136 kcal	136 kcal	136 kcal	136 kcal
Total Fat	5.36 g	5.36 g	5.36 g	5.36 g	5.36 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.75 g	0.74 g	0.62 g	4.24 g	0.56 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.91 g	3.74 g	3.04 g	0.33 g	1.2 g
Omega-3 Fatty Acids	0.11 g	0.084 g	0.21 g	0.048 g	0.053 g
Polyunsaturated Fat	2.83 g	0.63 g	1.19 g	0.19 g	3.45 g
Omega-6 Fatty Acids	2.72 g	0.55 g	0.97 g	0.14 g	3.4 g
Vitamin E	1.03 mg	1.03 mg	1.52 mg	0.3 mg	2.39 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)	0.1 g	0.1 g	0.47 g	0.065 g	0.075 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	3.06 g	0 g
Omega-9 Fatty Acids	1.44 g	3.74 g	1.29 g	0.32 g	1.49 g
Protein	3.12 g	3.12 g	3.12 g	3.12 g	3.12 g
Water	69 mL	69 mL	69 mL	69 mL	69 mL
Sodium	35.5 mg	35.5 mg	35.5 mg	35.5 mg	35.5 mg
Total Carbohydrates	20.8 g	20.8 g	20.8 g	20.8 g	20.8 g
Sugar	6.08 g	6.08 g	6.08 g	6.08 g	6.08 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.2 mg	1.23 mg	1.2 mg	1.2 mg	1.2 mg
Calcium	67.4 mg	67.4 mg	67.4 mg	67.4 mg	67.4 mg
Fiber	5.01 g	5.01 g	5.01 g	5.01 g	5.01 g
Magnesium	31.8 mg	31.8 mg	31.8 mg	31.8 mg	31.8 mg
Potassium	518 mg	519 mg	518 mg	518 mg	518 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	55 mg	55 mg	55 mg	55 mg	55 mg
Folate (B9)	76.8 mcg	76.8 mcg	76.8 mcg	76.8 mcg	76.8 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.01 mg	1.01 mg	1.01 mg	1.01 mg	1.01 mg
Phosphorus	76.4 mg	76.4 mg	76.4 mg	76.4 mg	76.4 mg
Soluble Fiber	1.38 g	1.38 g	1.38 g	1.38 g	1.38 g
Vitamin A	131 mcg RAE	131 mcg RAE	131 mcg RAE	131 mcg RAE	131 mcg RAE
Zinc	0.48 mg	0.48 mg	0.48 mg	0.48 mg	0.48 mg
Chloride	17.9 mg	17.9 mg	17.9 mg	17.9 mg	17.9 mg
Choline	22.4 mg	22.4 mg	22.4 mg	22.4 mg	22.4 mg
Insoluble Fiber	3.61 g	3.61 g	3.61 g	3.61 g	3.61 g
Selenium	1.41 mcg	1.41 mcg	1.41 mcg	1.41 mcg	1.41 mcg
Thiamin (B1)	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Vitamin B6	0.37 mg	0.37 mg	0.37 mg	0.37 mg	0.37 mg
Riboflavin (B2)	0.081 mg	0.081 mg	0.081 mg	0.081 mg	0.081 mg
Copper	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Pantothenic Acid (B5)	0.48 mg	0.48 mg	0.48 mg	0.48 mg	0.48 mg
Vitamin K	89.9 mcg	91.7 mcg	88.6 mcg	88.7 mcg	88.9 mcg
Biotin (B7)	1.91 mcg	1.91 mcg	1.91 mcg	1.91 mcg	1.91 mcg
Fluoride	0.01 mg	0.01 mg	0.01 mg	0.01 mg	0.01 mg
Manganese	0.38 mg	0.38 mg	0.38 mg	0.38 mg	0.38 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.032 mcg	0.032 mcg	0.032 mcg	0.032 mcg	0.032 mcg
Leucine	215 mg	215 mg	215 mg	215 mg	215 mg
Lysine	185 mg	185 mg	185 mg	185 mg	185 mg
Polyphenols	200 mg	210 mg	200 mg	200 mg	200 mg
Beta-Carotene	1,295 mcg	1,303 mcg	1,295 mcg	1,295 mcg	1,295 mcg
Isoleucine	149 mg	149 mg	149 mg	149 mg	149 mg
Methionine	40.9 mg	40.9 mg	40.9 mg	40.9 mg	40.9 mg
Oxalates	45.5 mg	45.5 mg	45.5 mg	45.5 mg	45.5 mg
Threonine	134 mg	134 mg	134 mg	134 mg	134 mg
Tryptophan	39.2 mg	39.2 mg	39.2 mg	39.2 mg	39.2 mg
Valine	173 mg	173 mg	173 mg	173 mg	173 mg
Flavonoids	91 mg	91.1 mg	91.1 mg	91 mg	91 mg
Histidine	172 mg	172 mg	172 mg	172 mg	172 mg
Lutein / Zeaxanthin	0.08 mg	0.085 mg	0.08 mg	0.08 mg	0.081 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	153 mg	153 mg	153 mg	153 mg	153 mg
Purines	32.7 mg	32.7 mg	32.7 mg	32.7 mg	32.7 mg
MSG (Monosodium Glutamate)	56.3 mg	56.3 mg	56.3 mg	56.3 mg	56.3 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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