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 Scramble with Fortified Plant Milk Spinach and Mushrooms recipe, with 13.6 g Olive oil · Choose another

Per 100 g Per serving

Sort

Nutrient	Tofu Scramble with Fortified Plant Milk Spinach and Mushrooms recipeThe recipe as it isper 100 g	Tofu Scramble with Fortified Plant Milk Spinach and Mushrooms with mustard oilOlive oil → Mustard oilper 100 g	Tofu Scramble with Fortified Plant Milk Spinach and Mushrooms with coconut oilOlive oil → Coconut oilper 100 g	Tofu Scramble with Fortified Plant Milk Spinach and Mushrooms with sunflower oilOlive oil → Sunflower oilper 100 g	Tofu Scramble with Fortified Plant Milk Spinach and Mushrooms with canola oilOlive oil → Canola oilper 100 g
Nutrient score	92 Excellent	94 Excellent	75 Excellent	95 Excellent	93 Excellent
Calories	141 kcal	141 kcal	141 kcal	141 kcal	141 kcal
Total Fat	9.13 g	9.13 g	9.13 g	9.13 g	9.13 g
Trans Fat	0 g	0 g	0 g	0 g	0.007 g
Saturated Fat	1.34 g	1.28 g	3.03 g	1.25 g	1.18 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.44 g	2.09 g	0.78 g	1.2 g	2.2 g
Omega-3 Fatty Acids	0.3 g	0.36 g	0.28 g	0.29 g	0.51 g
Polyunsaturated Fat	2.2 g	2.47 g	1.98 g	3.57 g	2.64 g
Omega-6 Fatty Acids	1.9 g	2.1 g	1.7 g	3.28 g	2.12 g
Vitamin E	0.71 mg	0.95 mg	0.36 mg	1.38 mg	0.79 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)	0.39 g	0.57 g	0.37 g	0.37 g	0.59 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	1.48 g	0 g	0 g
Omega-9 Fatty Acids	2.66 g	1.47 g	1 g	1.57 g	2.37 g
Protein	14 g	14 g	14 g	14 g	14 g
Water	71.5 mL	71.5 mL	71.5 mL	71.5 mL	71.5 mL
Sodium	22.2 mg	22.2 mg	22.2 mg	22.2 mg	22.2 mg
Total Carbohydrates	4.14 g	4.14 g	4.14 g	4.14 g	4.14 g
Sugar	1.36 g	1.36 g	1.36 g	1.36 g	1.36 g
Added Sugar	0.39 g	0.39 g	0.39 g	0.39 g	0.39 g
Iron	2.56 mg	2.55 mg	2.55 mg	2.55 mg	2.55 mg
Calcium	280 mg	280 mg	280 mg	280 mg	280 mg
Fiber	2 g	2 g	2 g	2 g	2 g
Magnesium	53.9 mg	53.9 mg	53.9 mg	53.9 mg	53.9 mg
Potassium	238 mg	238 mg	238 mg	238 mg	238 mg
Vitamin B12	0.055 mcg	0.055 mcg	0.055 mcg	0.055 mcg	0.055 mcg
Vitamin D	0.15 mcg	0.15 mcg	0.15 mcg	0.15 mcg	0.15 mcg
Vitamin C	3.6 mg	3.6 mg	3.6 mg	3.6 mg	3.6 mg
Folate (B9)	37.5 mcg	37.5 mcg	37.5 mcg	37.5 mcg	37.5 mcg
Iodine	1.65 mcg	1.65 mcg	1.65 mcg	1.65 mcg	1.65 mcg
Niacin (B3)	1.05 mg	1.05 mg	1.05 mg	1.05 mg	1.05 mg
Phosphorus	107 mg	107 mg	107 mg	107 mg	107 mg
Soluble Fiber	0.44 g	0.44 g	0.44 g	0.44 g	0.44 g
Vitamin A	59.5 mcg RAE	59.5 mcg RAE	59.5 mcg RAE	59.5 mcg RAE	59.5 mcg RAE
Zinc	1.38 mg	1.37 mg	1.37 mg	1.38 mg	1.37 mg
Chloride	19.1 mg	19.1 mg	19.1 mg	19.1 mg	19.1 mg
Choline	28.8 mg	28.8 mg	28.8 mg	28.8 mg	28.8 mg
Insoluble Fiber	0.73 g	0.73 g	0.73 g	0.73 g	0.73 g
Selenium	15.8 mcg	15.8 mcg	15.8 mcg	15.8 mcg	15.8 mcg
Thiamin (B1)	0.09 mg	0.09 mg	0.09 mg	0.09 mg	0.09 mg
Vitamin B6	0.099 mg	0.099 mg	0.099 mg	0.099 mg	0.099 mg
Riboflavin (B2)	0.17 mg	0.17 mg	0.17 mg	0.17 mg	0.17 mg
Copper	0.26 mg	0.26 mg	0.26 mg	0.26 mg	0.26 mg
Pantothenic Acid (B5)	0.42 mg	0.42 mg	0.42 mg	0.42 mg	0.42 mg
Vitamin K	54.3 mcg	52.8 mcg	52.8 mcg	52.9 mcg	54.6 mcg
Biotin (B7)	0.88 mcg	0.88 mcg	0.88 mcg	0.88 mcg	0.88 mcg
Fluoride	0.01 mg	0.01 mg	0.01 mg	0.01 mg	0.01 mg
Manganese	0.74 mg	0.74 mg	0.74 mg	0.74 mg	0.74 mg
Molybdenum	1.94 mcg	1.94 mcg	1.94 mcg	1.94 mcg	1.94 mcg
Chromium	3.28 mcg	3.28 mcg	3.28 mcg	3.28 mcg	3.28 mcg
Leucine	1,078 mg	1,078 mg	1,078 mg	1,078 mg	1,078 mg
Lysine	837 mg	837 mg	837 mg	837 mg	837 mg
Polyphenols	103 mg	98 mg	97.6 mg	97.6 mg	97.6 mg
Beta-Carotene	629 mcg	626 mcg	626 mcg	626 mcg	626 mcg
Isoleucine	679 mg	679 mg	679 mg	679 mg	679 mg
Methionine	203 mg	203 mg	203 mg	203 mg	203 mg
Oxalates	119 mg	119 mg	119 mg	119 mg	119 mg
Threonine	529 mg	529 mg	529 mg	529 mg	529 mg
Tryptophan	164 mg	164 mg	164 mg	164 mg	164 mg
Valine	723 mg	723 mg	723 mg	723 mg	723 mg
Flavonoids	38.8 mg	38.8 mg	38.7 mg	38.7 mg	38.7 mg
Histidine	378 mg	378 mg	378 mg	378 mg	378 mg
Lutein / Zeaxanthin	1.32 mg	1.31 mg	1.31 mg	1.31 mg	1.31 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	760 mg	760 mg	760 mg	760 mg	760 mg
Purines	54.7 mg	54.7 mg	54.7 mg	54.7 mg	54.7 mg
MSG (Monosodium Glutamate)	38.7 mg	38.7 mg	38.7 mg	38.7 mg	38.7 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