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 Skewers for Vitamin D recipe, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Tofu n Mushroom Skewers for Vitamin D recipeThe recipe as it isper 100 g	Tofu n Mushroom Skewers for Vitamin D with mustard oilOlive oil → Mustard oilper 100 g	Tofu n Mushroom Skewers for Vitamin D with coconut oilOlive oil → Coconut oilper 100 g	Tofu n Mushroom Skewers for Vitamin D with sunflower oilOlive oil → Sunflower oilper 100 g	Tofu n Mushroom Skewers for Vitamin D with canola oilOlive oil → Canola oilper 100 g
Nutrient score	56 Good	58 Good	27 Low	59 Good	57 Good
Calories	116 kcal	116 kcal	116 kcal	116 kcal	116 kcal
Total Fat	7.56 g	7.56 g	7.56 g	7.56 g	7.56 g
Trans Fat	0 g	0 g	0 g	0 g	0.01 g
Saturated Fat	1.09 g	1.02 g	3.29 g	0.98 g	0.89 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.79 g	2.35 g	0.65 g	1.19 g	2.48 g
Omega-3 Fatty Acids	0.21 g	0.29 g	0.19 g	0.19 g	0.48 g
Polyunsaturated Fat	1.62 g	1.96 g	1.34 g	3.38 g	2.18 g
Omega-6 Fatty Acids	1.4 g	1.67 g	1.15 g	3.19 g	1.69 g
Vitamin E	0.51 mg	0.82 mg	0.056 mg	1.37 mg	0.61 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)	0.24 g	0.47 g	0.22 g	0.22 g	0.51 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	1.92 g	0 g	0 g
Omega-9 Fatty Acids	2.65 g	1.11 g	0.5 g	1.23 g	2.27 g
Protein	9.62 g	9.62 g	9.62 g	9.62 g	9.62 g
Water	76.4 mL	76.4 mL	76.4 mL	76.4 mL	76.4 mL
Sodium	352 mg	352 mg	352 mg	352 mg	352 mg
Total Carbohydrates	5.14 g	5.14 g	5.14 g	5.14 g	5.14 g
Sugar	2.2 g	2.2 g	2.2 g	2.2 g	2.2 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.64 mg	1.62 mg	1.62 mg	1.62 mg	1.62 mg
Calcium	173 mg	173 mg	173 mg	173 mg	173 mg
Fiber	1.04 g	1.04 g	1.04 g	1.04 g	1.04 g
Magnesium	36.3 mg	36.3 mg	36.3 mg	36.3 mg	36.3 mg
Potassium	219 mg	219 mg	219 mg	219 mg	219 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.18 mcg	0.18 mcg	0.18 mcg	0.18 mcg	0.18 mcg
Vitamin C	0.78 mg	0.78 mg	0.78 mg	0.78 mg	0.78 mg
Folate (B9)	14.1 mcg	14.1 mcg	14.1 mcg	14.1 mcg	14.1 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.52 mg	1.52 mg	1.52 mg	1.52 mg	1.52 mg
Phosphorus	126 mg	126 mg	126 mg	126 mg	126 mg
Soluble Fiber	0.39 g	0.39 g	0.39 g	0.39 g	0.39 g
Vitamin A	0 mcg RAE	0 mcg RAE	0 mcg RAE	0 mcg RAE	0 mcg RAE
Zinc	1.05 mg	1.05 mg	1.05 mg	1.05 mg	1.05 mg
Chloride	318 mg	318 mg	318 mg	318 mg	318 mg
Choline	20.3 mg	20.3 mg	20.3 mg	20.3 mg	20.3 mg
Insoluble Fiber	0.64 g	0.64 g	0.64 g	0.64 g	0.64 g
Selenium	12.6 mcg	12.6 mcg	12.6 mcg	12.6 mcg	12.6 mcg
Thiamin (B1)	0.08 mg	0.08 mg	0.08 mg	0.08 mg	0.08 mg
Vitamin B6	0.096 mg	0.096 mg	0.096 mg	0.096 mg	0.096 mg
Riboflavin (B2)	0.19 mg	0.19 mg	0.19 mg	0.19 mg	0.19 mg
Copper	0.24 mg	0.24 mg	0.24 mg	0.24 mg	0.24 mg
Pantothenic Acid (B5)	0.58 mg	0.58 mg	0.58 mg	0.58 mg	0.58 mg
Vitamin K	2.03 mcg	0.099 mcg	0.12 mcg	0.27 mcg	2.38 mcg
Biotin (B7)	2.47 mcg	2.47 mcg	2.47 mcg	2.47 mcg	2.47 mcg
Fluoride	0.006 mg	0.006 mg	0.006 mg	0.006 mg	0.006 mg
Manganese	0.62 mg	0.62 mg	0.62 mg	0.62 mg	0.62 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	450 mg	450 mg	450 mg	450 mg	450 mg
Lysine	307 mg	307 mg	307 mg	307 mg	307 mg
Polyphenols	102 mg	96.4 mg	95.9 mg	95.9 mg	95.9 mg
Beta-Carotene	11.9 mcg	7.1 mcg	7.1 mcg	7.1 mcg	7.1 mcg
Isoleucine	281 mg	281 mg	281 mg	281 mg	281 mg
Methionine	103 mg	103 mg	103 mg	103 mg	103 mg
Oxalates	25.4 mg	25.4 mg	25.4 mg	25.4 mg	25.4 mg
Threonine	242 mg	242 mg	242 mg	242 mg	242 mg
Tryptophan	87.9 mg	87.9 mg	87.9 mg	87.9 mg	87.9 mg
Valine	311 mg	311 mg	311 mg	311 mg	311 mg
Flavonoids	23 mg	23 mg	22.9 mg	22.9 mg	22.9 mg
Histidine	244 mg	244 mg	244 mg	244 mg	244 mg
Lutein / Zeaxanthin	0.041 mg	0.038 mg	0.038 mg	0.038 mg	0.038 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	326 mg	326 mg	326 mg	326 mg	326 mg
Purines	61.8 mg	61.8 mg	61.8 mg	61.8 mg	61.8 mg
MSG (Monosodium Glutamate)	66 mg	66 mg	66 mg	66 mg	66 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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