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 bhurji by Priya, with 13.6 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Tofu bhurji by PriyaThe recipe as it isper 100 g	Tofu bhurji with olive oilVegetable oil → Olive oilper 100 g	Tofu bhurji with mustard oilVegetable oil → Mustard oilper 100 g	Tofu bhurji with coconut oilVegetable oil → Coconut oilper 100 g	Tofu bhurji with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	91 Excellent	91 Excellent	92 Excellent	75 Excellent	93 Excellent
Calories	180 kcal	180 kcal	180 kcal	180 kcal	180 kcal
Total Fat	11 g	11 g	11 g	11 g	11 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	1.6 g	1.6 g	1.53 g	3.68 g	1.49 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.86 g	2.94 g	2.53 g	0.92 g	1.44 g
Omega-3 Fatty Acids	0.37 g	0.35 g	0.43 g	0.33 g	0.33 g
Polyunsaturated Fat	3.81 g	2.51 g	2.84 g	2.25 g	4.18 g
Omega-6 Fatty Acids	3.45 g	2.16 g	2.41 g	1.92 g	3.85 g
Vitamin E	0.93 mg	0.93 mg	1.22 mg	0.5 mg	1.74 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)	0.44 g	0.44 g	0.66 g	0.42 g	0.42 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	1.81 g	0 g
Omega-9 Fatty Acids	1.84 g	3.2 g	1.74 g	1.17 g	1.86 g
Protein	16.3 g	16.3 g	16.3 g	16.3 g	16.3 g
Water	63.5 mL	63.5 mL	63.5 mL	63.5 mL	63.5 mL
Sodium	19.2 mg	19.2 mg	19.2 mg	19.2 mg	19.2 mg
Total Carbohydrates	7.99 g	7.99 g	7.99 g	7.99 g	7.99 g
Sugar	3.07 g	3.07 g	3.07 g	3.07 g	3.07 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	2.95 mg	2.97 mg	2.95 mg	2.95 mg	2.95 mg
Calcium	330 mg	330 mg	330 mg	330 mg	330 mg
Fiber	3.01 g	3.01 g	3.01 g	3.01 g	3.01 g
Magnesium	60.4 mg	60.4 mg	60.4 mg	60.4 mg	60.4 mg
Potassium	296 mg	296 mg	296 mg	296 mg	296 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	13.7 mg	13.7 mg	13.7 mg	13.7 mg	13.7 mg
Folate (B9)	29.7 mcg	29.7 mcg	29.7 mcg	29.7 mcg	29.7 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.56 mg	0.56 mg	0.56 mg	0.56 mg	0.56 mg
Phosphorus	117 mg	117 mg	117 mg	117 mg	117 mg
Soluble Fiber	0.62 g	0.62 g	0.62 g	0.62 g	0.62 g
Vitamin A	38.1 mcg RAE	38.1 mcg RAE	38.1 mcg RAE	38.1 mcg RAE	38.1 mcg RAE
Zinc	1.58 mg	1.58 mg	1.58 mg	1.58 mg	1.58 mg
Chloride	10.1 mg	10.1 mg	10.1 mg	10.1 mg	10.1 mg
Choline	31.2 mg	31.2 mg	31.2 mg	31.2 mg	31.2 mg
Insoluble Fiber	1.36 g	1.36 g	1.36 g	1.36 g	1.36 g
Selenium	16.8 mcg	16.8 mcg	16.8 mcg	16.8 mcg	16.8 mcg
Thiamin (B1)	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Vitamin B6	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Riboflavin (B2)	0.083 mg	0.083 mg	0.083 mg	0.083 mg	0.083 mg
Copper	0.25 mg	0.25 mg	0.25 mg	0.25 mg	0.25 mg
Pantothenic Acid (B5)	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Vitamin K	23.4 mcg	24.5 mcg	22.7 mcg	22.7 mcg	22.8 mcg
Biotin (B7)	0.47 mcg	0.47 mcg	0.47 mcg	0.47 mcg	0.47 mcg
Fluoride	0.007 mg	0.007 mg	0.007 mg	0.007 mg	0.007 mg
Manganese	0.87 mg	0.87 mg	0.87 mg	0.87 mg	0.87 mg
Molybdenum	0.015 mcg	0.015 mcg	0.015 mcg	0.015 mcg	0.015 mcg
Chromium	0.018 mcg	0.018 mcg	0.018 mcg	0.018 mcg	0.018 mcg
Leucine	1,255 mg	1,255 mg	1,255 mg	1,255 mg	1,255 mg
Lysine	977 mg	977 mg	977 mg	977 mg	977 mg
Polyphenols	186 mg	192 mg	186 mg	186 mg	186 mg
Beta-Carotene	440 mcg	444 mcg	440 mcg	440 mcg	440 mcg
Isoleucine	792 mg	792 mg	792 mg	792 mg	792 mg
Methionine	233 mg	233 mg	233 mg	233 mg	233 mg
Oxalates	22.4 mg	22.4 mg	22.4 mg	22.4 mg	22.4 mg
Threonine	612 mg	612 mg	612 mg	612 mg	612 mg
Tryptophan	188 mg	188 mg	188 mg	188 mg	188 mg
Valine	844 mg	844 mg	844 mg	844 mg	844 mg
Flavonoids	94.4 mg	94.5 mg	94.5 mg	94.4 mg	94.4 mg
Histidine	459 mg	459 mg	459 mg	459 mg	459 mg
Lutein / Zeaxanthin	0.67 mg	0.67 mg	0.67 mg	0.67 mg	0.67 mg
Lycopene	0.86 mg	0.86 mg	0.86 mg	0.86 mg	0.86 mg
Phenylalanine	883 mg	883 mg	883 mg	883 mg	883 mg
Purines	59.9 mg	59.9 mg	59.9 mg	59.9 mg	59.9 mg
MSG (Monosodium Glutamate)	82 mg	82 mg	82 mg	82 mg	82 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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