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: Vegan Frikadeller by Freja, with 40.8 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Vegan Frikadeller by FrejaThe recipe as it isper 100 g	Vegan Frikadeller with olive oilVegetable oil → Olive oilper 100 g	Vegan Frikadeller with mustard oilVegetable oil → Mustard oilper 100 g	Vegan Frikadeller with coconut oilVegetable oil → Coconut oilper 100 g	Vegan Frikadeller with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	78 Excellent	78 Excellent	79 Excellent	40 Fair	79 Excellent
Calories	185 kcal	185 kcal	185 kcal	186 kcal	185 kcal
Total Fat	11.5 g	11.5 g	11.5 g	11.5 g	11.5 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	1.67 g	1.65 g	1.5 g	6.33 g	1.42 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	3.07 g	5.51 g	4.58 g	0.96 g	2.12 g
Omega-3 Fatty Acids	0.24 g	0.21 g	0.38 g	0.16 g	0.17 g
Polyunsaturated Fat	4.9 g	1.97 g	2.71 g	1.38 g	5.73 g
Omega-6 Fatty Acids	4.66 g	1.77 g	2.33 g	1.22 g	5.56 g
Vitamin E	1.12 mg	1.12 mg	1.78 mg	0.15 mg	2.94 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)	0.25 g	0.25 g	0.74 g	0.2 g	0.21 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	4.08 g	0 g
Omega-9 Fatty Acids	2.58 g	5.64 g	2.37 g	1.08 g	2.64 g
Protein	9.6 g	9.6 g	9.6 g	9.6 g	9.6 g
Water	65 mL	65 mL	65 mL	65 mL	65 mL
Sodium	192 mg	192 mg	192 mg	192 mg	192 mg
Total Carbohydrates	12.9 g	12.9 g	12.9 g	12.9 g	12.9 g
Sugar	1.65 g	1.65 g	1.65 g	1.65 g	1.65 g
Added Sugar	0.22 g	0.22 g	0.22 g	0.22 g	0.22 g
Iron	1.94 mg	1.97 mg	1.94 mg	1.94 mg	1.94 mg
Calcium	160 mg	160 mg	160 mg	160 mg	160 mg
Fiber	1.97 g	1.97 g	1.97 g	1.97 g	1.97 g
Magnesium	44.1 mg	44.1 mg	44.1 mg	44.1 mg	44.1 mg
Potassium	145 mg	145 mg	145 mg	145 mg	145 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	2.01 mg	2.01 mg	2.01 mg	2.01 mg	2.01 mg
Folate (B9)	21.6 mcg	21.6 mcg	21.6 mcg	21.6 mcg	21.6 mcg
Iodine	0.044 mcg	0.044 mcg	0.044 mcg	0.044 mcg	0.044 mcg
Niacin (B3)	0.43 mg	0.43 mg	0.43 mg	0.43 mg	0.43 mg
Phosphorus	96.5 mg	96.5 mg	96.5 mg	96.5 mg	96.5 mg
Soluble Fiber	0.51 g	0.51 g	0.51 g	0.51 g	0.51 g
Vitamin A	0.5 mcg RAE	0.5 mcg RAE	0.5 mcg RAE	0.5 mcg RAE	0.5 mcg RAE
Zinc	1.14 mg	1.14 mg	1.14 mg	1.14 mg	1.14 mg
Chloride	175 mg	175 mg	175 mg	175 mg	175 mg
Choline	18.8 mg	18.8 mg	18.8 mg	18.8 mg	18.8 mg
Insoluble Fiber	1.33 g	1.33 g	1.33 g	1.33 g	1.33 g
Selenium	12.2 mcg	12.2 mcg	12.2 mcg	12.2 mcg	12.2 mcg
Thiamin (B1)	0.13 mg	0.13 mg	0.13 mg	0.13 mg	0.13 mg
Vitamin B6	0.076 mg	0.076 mg	0.076 mg	0.076 mg	0.076 mg
Riboflavin (B2)	0.058 mg	0.058 mg	0.058 mg	0.058 mg	0.058 mg
Copper	0.17 mg	0.17 mg	0.17 mg	0.17 mg	0.17 mg
Pantothenic Acid (B5)	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Vitamin K	3.6 mcg	6.01 mcg	1.92 mcg	1.95 mcg	2.28 mcg
Biotin (B7)	2.05 mcg	2.05 mcg	2.05 mcg	2.05 mcg	2.05 mcg
Fluoride	0.01 mg	0.01 mg	0.01 mg	0.01 mg	0.01 mg
Manganese	0.87 mg	0.87 mg	0.87 mg	0.87 mg	0.87 mg
Molybdenum	0.39 mcg	0.39 mcg	0.39 mcg	0.39 mcg	0.39 mcg
Chromium	0.21 mcg	0.21 mcg	0.21 mcg	0.21 mcg	0.21 mcg
Leucine	749 mg	749 mg	749 mg	749 mg	749 mg
Lysine	528 mg	528 mg	528 mg	528 mg	528 mg
Polyphenols	92.1 mg	106 mg	93.1 mg	92.1 mg	92.1 mg
Beta-Carotene	11.3 mcg	21.5 mcg	11.3 mcg	11.3 mcg	11.3 mcg
Isoleucine	461 mg	461 mg	461 mg	461 mg	461 mg
Methionine	144 mg	144 mg	144 mg	144 mg	144 mg
Oxalates	9.46 mg	9.46 mg	9.46 mg	9.46 mg	9.46 mg
Threonine	354 mg	354 mg	354 mg	354 mg	354 mg
Tryptophan	116 mg	116 mg	116 mg	116 mg	116 mg
Valine	497 mg	497 mg	497 mg	497 mg	497 mg
Flavonoids	32.6 mg	32.8 mg	32.8 mg	32.6 mg	32.6 mg
Histidine	255 mg	255 mg	255 mg	255 mg	255 mg
Lutein / Zeaxanthin	0.065 mg	0.071 mg	0.065 mg	0.065 mg	0.065 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	522 mg	522 mg	522 mg	522 mg	522 mg
Purines	34.5 mg	34.5 mg	34.5 mg	34.5 mg	34.5 mg
MSG (Monosodium Glutamate)	31.2 mg	31.2 mg	31.2 mg	31.2 mg	31.2 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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