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: Tofu n Mushroom Teriyaki Stir-Fry for Vitamin D recipe, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

Sort

Nutrient	Tofu n Mushroom Teriyaki Stir-Fry for Vitamin D recipeThe recipe as it isper 100 g	Tofu n Mushroom Teriyaki Stir-Fry for Vitamin D with olive oilVegetable oil → Olive oilper 100 g	Tofu n Mushroom Teriyaki Stir-Fry for Vitamin D with mustard oilVegetable oil → Mustard oilper 100 g	Tofu n Mushroom Teriyaki Stir-Fry for Vitamin D with coconut oilVegetable oil → Coconut oilper 100 g	Tofu n Mushroom Teriyaki Stir-Fry for Vitamin D with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	67 Very good	67 Very good	69 Very good	58 Good	71 Very good
Calories	236 kcal	236 kcal	236 kcal	236 kcal	236 kcal
Total Fat	8.59 g	8.59 g	8.59 g	8.59 g	8.59 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	1.25 g	1.25 g	1.17 g	3.58 g	1.13 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.7 g	2.93 g	2.46 g	0.65 g	1.23 g
Omega-3 Fatty Acids	0.26 g	0.24 g	0.32 g	0.22 g	0.22 g
Polyunsaturated Fat	3.63 g	2.17 g	2.54 g	1.87 g	4.05 g
Omega-6 Fatty Acids	3.38 g	1.93 g	2.21 g	1.66 g	3.83 g
Vitamin E	0.57 mg	0.57 mg	0.9 mg	0.086 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)	0.27 g	0.27 g	0.52 g	0.25 g	0.25 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	2.04 g	0 g
Omega-9 Fatty Acids	1.56 g	3.09 g	1.46 g	0.81 g	1.59 g
Protein	21.1 g	21.1 g	21.1 g	21.1 g	21.1 g
Water	39.5 mL	39.5 mL	39.5 mL	39.5 mL	39.5 mL
Sodium	504 mg	504 mg	504 mg	504 mg	504 mg
Total Carbohydrates	29.3 g	29.3 g	29.3 g	29.3 g	29.3 g
Sugar	4.16 g	4.16 g	4.16 g	4.16 g	4.16 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	5.11 mg	5.13 mg	5.11 mg	5.11 mg	5.11 mg
Calcium	193 mg	193 mg	193 mg	193 mg	193 mg
Fiber	10.6 g	10.6 g	10.6 g	10.6 g	10.6 g
Magnesium	77.4 mg	77.4 mg	77.4 mg	77.4 mg	77.4 mg
Potassium	1,323 mg	1,323 mg	1,323 mg	1,323 mg	1,323 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.94 mcg	0.94 mcg	0.94 mcg	0.94 mcg	0.94 mcg
Vitamin C	1.19 mg	1.19 mg	1.19 mg	1.19 mg	1.19 mg
Folate (B9)	22.2 mcg	22.2 mcg	22.2 mcg	22.2 mcg	22.2 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	2.97 mg	2.97 mg	2.97 mg	2.97 mg	2.97 mg
Phosphorus	213 mg	213 mg	213 mg	213 mg	213 mg
Soluble Fiber	3.04 g	3.04 g	3.04 g	3.04 g	3.04 g
Vitamin A	1.88 mcg RAE	1.88 mcg RAE	1.88 mcg RAE	1.88 mcg RAE	1.88 mcg RAE
Zinc	3.86 mg	3.86 mg	3.86 mg	3.86 mg	3.86 mg
Chloride	451 mg	451 mg	451 mg	451 mg	451 mg
Choline	55.6 mg	55.6 mg	55.6 mg	55.6 mg	55.6 mg
Insoluble Fiber	7.32 g	7.32 g	7.32 g	7.32 g	7.32 g
Selenium	19.7 mcg	19.7 mcg	19.7 mcg	19.7 mcg	19.7 mcg
Thiamin (B1)	0.076 mg	0.076 mg	0.076 mg	0.076 mg	0.076 mg
Vitamin B6	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Riboflavin (B2)	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Copper	2.1 mg	2.1 mg	2.1 mg	2.1 mg	2.1 mg
Pantothenic Acid (B5)	0.62 mg	0.62 mg	0.62 mg	0.62 mg	0.62 mg
Vitamin K	8.68 mcg	9.88 mcg	7.84 mcg	7.85 mcg	8.02 mcg
Biotin (B7)	1.23 mcg	1.23 mcg	1.23 mcg	1.23 mcg	1.23 mcg
Fluoride	0.009 mg	0.009 mg	0.009 mg	0.009 mg	0.009 mg
Manganese	1.12 mg	1.12 mg	1.12 mg	1.12 mg	1.12 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	1,201 mg	1,201 mg	1,201 mg	1,201 mg	1,201 mg
Lysine	918 mg	918 mg	918 mg	918 mg	918 mg
Polyphenols	383 mg	389 mg	383 mg	383 mg	383 mg
Beta-Carotene	45 mcg	50.1 mcg	45 mcg	45 mcg	45 mcg
Isoleucine	789 mg	789 mg	789 mg	789 mg	789 mg
Methionine	234 mg	234 mg	234 mg	234 mg	234 mg
Oxalates	13.4 mg	13.4 mg	13.4 mg	13.4 mg	13.4 mg
Threonine	666 mg	666 mg	666 mg	666 mg	666 mg
Tryptophan	204 mg	204 mg	204 mg	204 mg	204 mg
Valine	895 mg	895 mg	895 mg	895 mg	895 mg
Flavonoids	72 mg	72 mg	72 mg	72 mg	72 mg
Histidine	478 mg	478 mg	478 mg	478 mg	478 mg
Lutein / Zeaxanthin	0.1 mg	0.1 mg	0.1 mg	0.1 mg	0.1 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	881 mg	881 mg	881 mg	881 mg	881 mg
Purines	163 mg	163 mg	163 mg	163 mg	163 mg
MSG (Monosodium Glutamate)	93.5 mg	93.5 mg	93.5 mg	93.5 mg	93.5 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