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: Traditional Pão de Queijo by Clarice, with 54.4 g Vegetable oil · Choose another

Per 100 g Per serving

Sort

Nutrient	Traditional Pão de Queijo by ClariceThe recipe as it isper 100 g	Traditional Pão de Queijo with olive oilVegetable oil → Olive oilper 100 g	Traditional Pão de Queijo with mustard oilVegetable oil → Mustard oilper 100 g	Traditional Pão de Queijo with coconut oilVegetable oil → Coconut oilper 100 g	Traditional Pão de Queijo with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	47 Good	48 Good	51 Good	25 Low	52 Good
Calories	463 kcal	463 kcal	463 kcal	464 kcal	463 kcal
Total Fat	20.3 g	20.3 g	20.3 g	20.3 g	20.3 g
Trans Fat	0.22 g	0.22 g	0.22 g	0.22 g	0.22 g
Saturated Fat	6.53 g	6.51 g	6.24 g	14.8 g	6.09 g
Cholesterol	63.6 mg	63.6 mg	63.6 mg	63.6 mg	63.6 mg
Monounsaturated Fat	7.27 g	11.6 g	9.96 g	3.53 g	5.59 g
Omega-3 Fatty Acids	0.25 g	0.19 g	0.49 g	0.11 g	0.12 g
Polyunsaturated Fat	7.1 g	1.91 g	3.21 g	0.85 g	8.58 g
Omega-6 Fatty Acids	6.63 g	1.49 g	2.49 g	0.52 g	8.23 g
Vitamin E	1.96 mg	1.95 mg	3.12 mg	0.23 mg	5.18 mg
DHA (Docosahexaenoic Acid)	22.4 mg	22.4 mg	22.4 mg	22.4 mg	22.4 mg
EPA (Eicosapentaenoic Acid)	6.29 mg	6.29 mg	6.29 mg	6.29 mg	6.29 mg
ALA (Alpha-Linolenic Acid)	0.17 g	0.17 g	1.05 g	0.088 g	0.11 g
Arachidonic Acid	46.6 mg	46.6 mg	46.6 mg	46.6 mg	46.6 mg
Medium-Chain Triglycerides	0.56 g	0.56 g	0.56 g	7.82 g	0.56 g
Omega-9 Fatty Acids	6.12 g	11.6 g	5.76 g	3.46 g	6.23 g
Protein	11.6 g	11.6 g	11.6 g	11.6 g	11.6 g
Water	9.37 mL	9.37 mL	9.37 mL	9.37 mL	9.37 mL
Sodium	390 mg	390 mg	390 mg	390 mg	390 mg
Total Carbohydrates	58.4 g	58.4 g	58.4 g	58.4 g	58.4 g
Sugar	1.61 g	1.61 g	1.61 g	1.61 g	1.61 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.4 mg	1.47 mg	1.4 mg	1.41 mg	1.4 mg
Calcium	315 mg	315 mg	315 mg	315 mg	315 mg
Fiber	0.57 g	0.57 g	0.57 g	0.57 g	0.57 g
Magnesium	15.4 mg	15.4 mg	15.4 mg	15.4 mg	15.4 mg
Potassium	92.5 mg	92.6 mg	92.5 mg	92.5 mg	92.5 mg
Vitamin B12	0.5 mcg	0.5 mcg	0.5 mcg	0.5 mcg	0.5 mcg
Vitamin D	0.66 mcg	0.66 mcg	0.66 mcg	0.66 mcg	0.66 mcg
Vitamin C	0 mg	0 mg	0 mg	0 mg	0 mg
Folate (B9)	11.5 mcg	11.5 mcg	11.5 mcg	11.5 mcg	11.5 mcg
Iodine	27.1 mcg	27.1 mcg	27.1 mcg	27.1 mcg	27.1 mcg
Niacin (B3)	0.32 mg	0.32 mg	0.32 mg	0.32 mg	0.32 mg
Phosphorus	266 mg	266 mg	266 mg	266 mg	266 mg
Soluble Fiber	0 g	0 g	0 g	0 g	0 g
Vitamin A	77.7 mcg RAE	77.7 mcg RAE	77.7 mcg RAE	77.7 mcg RAE	77.7 mcg RAE
Zinc	0.97 mg	0.98 mg	0.97 mg	0.97 mg	0.98 mg
Chloride	612 mg	612 mg	612 mg	612 mg	612 mg
Choline	41 mg	40.9 mg	40.9 mg	41 mg	41 mg
Insoluble Fiber	0 g	0 g	0 g	0 g	0 g
Selenium	10.5 mcg	10.5 mcg	10.5 mcg	10.5 mcg	10.5 mcg
Thiamin (B1)	0.032 mg	0.032 mg	0.032 mg	0.032 mg	0.032 mg
Vitamin B6	0.058 mg	0.058 mg	0.058 mg	0.058 mg	0.058 mg
Riboflavin (B2)	0.19 mg	0.19 mg	0.19 mg	0.19 mg	0.19 mg
Copper	0.035 mg	0.035 mg	0.035 mg	0.035 mg	0.035 mg
Pantothenic Acid (B5)	0.39 mg	0.39 mg	0.39 mg	0.39 mg	0.39 mg
Vitamin K	3.5 mcg	7.8 mcg	0.52 mcg	0.58 mcg	1.17 mcg
Biotin (B7)	3.64 mcg	3.64 mcg	3.64 mcg	3.64 mcg	3.64 mcg
Fluoride	0.018 mg	0.018 mg	0.018 mg	0.018 mg	0.018 mg
Manganese	0.079 mg	0.079 mg	0.079 mg	0.079 mg	0.079 mg
Molybdenum	1.43 mcg	1.43 mcg	1.43 mcg	1.43 mcg	1.43 mcg
Chromium	0.14 mcg	0.14 mcg	0.14 mcg	0.14 mcg	0.14 mcg
Leucine	986 mg	986 mg	986 mg	986 mg	986 mg
Lysine	830 mg	830 mg	830 mg	830 mg	830 mg
Polyphenols	0 mg	24.2 mg	1.81 mg	0 mg	0 mg
Beta-Carotene	32.4 mcg	50.5 mcg	32.4 mcg	32.4 mcg	32.4 mcg
Isoleucine	580 mg	580 mg	580 mg	580 mg	580 mg
Methionine	277 mg	277 mg	277 mg	277 mg	277 mg
Oxalates	0 mg	0 mg	0 mg	0 mg	0 mg
Threonine	463 mg	463 mg	463 mg	463 mg	463 mg
Tryptophan	145 mg	145 mg	145 mg	145 mg	145 mg
Valine	661 mg	661 mg	661 mg	661 mg	661 mg
Flavonoids	0 mg	0.24 mg	0.24 mg	0 mg	0 mg
Histidine	269 mg	269 mg	269 mg	269 mg	269 mg
Lutein / Zeaxanthin	0.052 mg	0.064 mg	0.052 mg	0.052 mg	0.053 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	542 mg	542 mg	542 mg	542 mg	542 mg
Purines	5.22 mg	5.22 mg	5.22 mg	5.22 mg	5.22 mg
MSG (Monosodium Glutamate)	397 mg	397 mg	397 mg	397 mg	397 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