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 Pølser Roasted Carrot Sausages by Freja, with 40.8 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Vegan Pølser Roasted Carrot Sausages by FrejaThe recipe as it isper 100 g	Vegan Pølser Roasted Carrot Sausages with mustard oilOlive oil → Mustard oilper 100 g	Vegan Pølser Roasted Carrot Sausages with coconut oilOlive oil → Coconut oilper 100 g	Vegan Pølser Roasted Carrot Sausages with sunflower oilOlive oil → Sunflower oilper 100 g	Vegan Pølser Roasted Carrot Sausages with canola oilOlive oil → Canola oilper 100 g
Nutrient score	53 Good	53 Good	25 Low	53 Good	53 Good
Calories	102 kcal	102 kcal	102 kcal	102 kcal	102 kcal
Total Fat	7.16 g	7.16 g	7.16 g	7.16 g	7.16 g
Trans Fat	0 g	0 g	0 g	0 g	0.02 g
Saturated Fat	0.99 g	0.84 g	5.67 g	0.75 g	0.56 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	5.02 g	4.08 g	0.46 g	1.63 g	4.36 g
Omega-3 Fatty Acids	0.059 g	0.23 g	0.012 g	0.018 g	0.63 g
Polyunsaturated Fat	0.79 g	1.53 g	0.2 g	4.55 g	1.99 g
Omega-6 Fatty Acids	0.73 g	1.3 g	0.19 g	4.53 g	1.33 g
Vitamin E	1.68 mg	2.33 mg	0.7 mg	3.49 mg	1.89 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)	0.053 g	0.55 g	0.006 g	0.019 g	0.62 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	4.08 g	0 g	0 g
Omega-9 Fatty Acids	5 g	1.74 g	0.44 g	2 g	4.21 g
Protein	1.41 g	1.41 g	1.41 g	1.41 g	1.41 g
Water	81.1 mL	81.1 mL	81.1 mL	81.1 mL	81.1 mL
Sodium	380 mg	380 mg	380 mg	380 mg	380 mg
Total Carbohydrates	8.87 g	8.87 g	8.87 g	8.87 g	8.87 g
Sugar	3.98 g	3.98 g	3.98 g	3.98 g	3.98 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.49 mg	0.45 mg	0.45 mg	0.45 mg	0.45 mg
Calcium	31.7 mg	31.6 mg	31.7 mg	31.6 mg	31.6 mg
Fiber	2.55 g	2.55 g	2.55 g	2.55 g	2.55 g
Magnesium	15 mg	15 mg	15 mg	15 mg	15 mg
Potassium	302 mg	302 mg	302 mg	302 mg	302 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	4.83 mg	4.83 mg	4.83 mg	4.83 mg	4.83 mg
Folate (B9)	17.5 mcg	17.5 mcg	17.5 mcg	17.5 mcg	17.5 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.93 mg	0.93 mg	0.93 mg	0.93 mg	0.93 mg
Phosphorus	43.6 mg	43.6 mg	43.6 mg	43.6 mg	43.6 mg
Soluble Fiber	0.67 g	0.67 g	0.67 g	0.67 g	0.67 g
Vitamin A	674 mcg RAE	674 mcg RAE	674 mcg RAE	674 mcg RAE	674 mcg RAE
Zinc	0.29 mg	0.29 mg	0.29 mg	0.3 mg	0.29 mg
Chloride	356 mg	356 mg	356 mg	356 mg	356 mg
Choline	8.15 mg	8.15 mg	8.17 mg	8.16 mg	8.16 mg
Insoluble Fiber	1.89 g	1.89 g	1.89 g	1.89 g	1.89 g
Selenium	0.62 mcg	0.62 mcg	0.62 mcg	0.62 mcg	0.62 mcg
Thiamin (B1)	0.059 mg	0.059 mg	0.059 mg	0.059 mg	0.059 mg
Vitamin B6	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Riboflavin (B2)	0.055 mg	0.055 mg	0.055 mg	0.055 mg	0.055 mg
Copper	0.055 mg	0.055 mg	0.055 mg	0.055 mg	0.055 mg
Pantothenic Acid (B5)	0.24 mg	0.24 mg	0.24 mg	0.24 mg	0.24 mg
Vitamin K	15 mcg	10.9 mcg	10.9 mcg	11.2 mcg	15.7 mcg
Biotin (B7)	2.4 mcg	2.4 mcg	2.4 mcg	2.4 mcg	2.4 mcg
Fluoride	0.032 mg	0.032 mg	0.032 mg	0.032 mg	0.032 mg
Manganese	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	106 mg	106 mg	106 mg	106 mg	106 mg
Lysine	85.7 mg	85.7 mg	85.7 mg	85.7 mg	85.7 mg
Polyphenols	68.2 mg	55.7 mg	54.6 mg	54.6 mg	54.6 mg
Beta-Carotene	6,707 mcg	6,697 mcg	6,697 mcg	6,697 mcg	6,697 mcg
Isoleucine	63.7 mg	63.7 mg	63.7 mg	63.7 mg	63.7 mg
Methionine	20.7 mg	20.7 mg	20.7 mg	20.7 mg	20.7 mg
Oxalates	29.2 mg	29.2 mg	29.2 mg	29.2 mg	29.2 mg
Threonine	59.6 mg	59.6 mg	59.6 mg	59.6 mg	59.6 mg
Tryptophan	17.4 mg	17.4 mg	17.4 mg	17.4 mg	17.4 mg
Valine	76.4 mg	76.4 mg	76.4 mg	76.4 mg	76.4 mg
Flavonoids	9.96 mg	9.96 mg	9.83 mg	9.83 mg	9.83 mg
Histidine	60.8 mg	60.8 mg	60.8 mg	60.8 mg	60.8 mg
Lutein / Zeaxanthin	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	71.4 mg	71.4 mg	71.4 mg	71.4 mg	71.4 mg
Purines	11.1 mg	11.1 mg	11.1 mg	11.1 mg	11.1 mg
MSG (Monosodium Glutamate)	62.4 mg	62.4 mg	62.4 mg	62.4 mg	62.4 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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