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: Vegetable Consomme recipe V2, with 13.6 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Vegetable Consomme recipe V2The recipe as it isper 100 g	Vegetable Consomme with mustard oilOlive oil → Mustard oilper 100 g	Vegetable Consomme with coconut oilOlive oil → Coconut oilper 100 g	Vegetable Consomme with sunflower oilOlive oil → Sunflower oilper 100 g	Vegetable Consomme with canola oilOlive oil → Canola oilper 100 g
Nutrient score	73 Very good	74 Very good	39 Fair	74 Very good	74 Very good
Calories	25.3 kcal	25.3 kcal	25.5 kcal	25.3 kcal	25.3 kcal
Total Fat	1.56 g	1.56 g	1.56 g	1.56 g	1.56 g
Trans Fat	0 g	0 g	0 g	0 g	0.005 g
Saturated Fat	0.22 g	0.18 g	1.25 g	0.16 g	0.12 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.11 g	0.9 g	0.095 g	0.35 g	0.96 g
Omega-3 Fatty Acids	0.014 g	0.052 g	0.004 g	0.005 g	0.14 g
Polyunsaturated Fat	0.17 g	0.33 g	0.04 g	1.01 g	0.44 g
Omega-6 Fatty Acids	0.16 g	0.28 g	0.037 g	1 g	0.29 g
Vitamin E	0.28 mg	0.42 mg	0.062 mg	0.68 mg	0.33 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)	0.013 g	0.12 g	0.002 g	0.005 g	0.14 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0.91 g	0 g	0 g
Omega-9 Fatty Acids	1.11 g	0.38 g	0.093 g	0.44 g	0.93 g
Protein	0.35 g	0.35 g	0.35 g	0.35 g	0.35 g
Water	95.3 mL	95.3 mL	95.3 mL	95.3 mL	95.3 mL
Sodium	9.03 mg	9.03 mg	9.03 mg	9.03 mg	9.03 mg
Total Carbohydrates	2.74 g	2.74 g	2.74 g	2.74 g	2.74 g
Sugar	1.08 g	1.08 g	1.08 g	1.08 g	1.08 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.11 mg	0.098 mg	0.098 mg	0.098 mg	0.098 mg
Calcium	10.3 mg	10.3 mg	10.3 mg	10.3 mg	10.3 mg
Fiber	0.58 g	0.58 g	0.58 g	0.58 g	0.58 g
Magnesium	3.36 mg	3.36 mg	3.36 mg	3.36 mg	3.36 mg
Potassium	62.5 mg	62.5 mg	62.5 mg	62.5 mg	62.5 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	2.13 mg	2.13 mg	2.13 mg	2.13 mg	2.13 mg
Folate (B9)	6.12 mcg	6.12 mcg	6.12 mcg	6.12 mcg	6.12 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.11 mg	0.11 mg	0.11 mg	0.11 mg	0.11 mg
Phosphorus	10 mg	10 mg	10 mg	10 mg	10 mg
Soluble Fiber	0.13 g	0.13 g	0.13 g	0.13 g	0.13 g
Vitamin A	56.9 mcg RAE	56.9 mcg RAE	56.9 mcg RAE	56.9 mcg RAE	56.9 mcg RAE
Zinc	0.065 mg	0.064 mg	0.065 mg	0.066 mg	0.064 mg
Chloride	9.71 mg	9.71 mg	9.71 mg	9.71 mg	9.71 mg
Choline	2.14 mg	2.14 mg	2.14 mg	2.14 mg	2.14 mg
Insoluble Fiber	0.47 g	0.47 g	0.47 g	0.47 g	0.47 g
Selenium	0.27 mcg	0.27 mcg	0.27 mcg	0.27 mcg	0.27 mcg
Thiamin (B1)	0.015 mg	0.015 mg	0.015 mg	0.015 mg	0.015 mg
Vitamin B6	0.047 mg	0.047 mg	0.047 mg	0.047 mg	0.047 mg
Riboflavin (B2)	0.012 mg	0.012 mg	0.012 mg	0.012 mg	0.012 mg
Copper	0.016 mg	0.016 mg	0.016 mg	0.016 mg	0.016 mg
Pantothenic Acid (B5)	0.057 mg	0.057 mg	0.057 mg	0.057 mg	0.057 mg
Vitamin K	3.27 mcg	2.36 mcg	2.37 mcg	2.44 mcg	3.44 mcg
Biotin (B7)	0.37 mcg	0.37 mcg	0.37 mcg	0.37 mcg	0.37 mcg
Fluoride	0.002 mg	0.002 mg	0.002 mg	0.002 mg	0.002 mg
Manganese	0.063 mg	0.063 mg	0.063 mg	0.063 mg	0.063 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0.019 mcg	0.019 mcg	0.019 mcg	0.019 mcg	0.019 mcg
Leucine	24.9 mg	24.9 mg	24.9 mg	24.9 mg	24.9 mg
Lysine	18.6 mg	18.6 mg	18.6 mg	18.6 mg	18.6 mg
Polyphenols	38.4 mg	35.6 mg	35.3 mg	35.3 mg	35.3 mg
Beta-Carotene	568 mcg	565 mcg	565 mcg	565 mcg	565 mcg
Isoleucine	15.2 mg	15.2 mg	15.2 mg	15.2 mg	15.2 mg
Methionine	5.05 mg	5.05 mg	5.05 mg	5.05 mg	5.05 mg
Oxalates	4.98 mg	4.98 mg	4.98 mg	4.98 mg	4.98 mg
Threonine	14.4 mg	14.4 mg	14.4 mg	14.4 mg	14.4 mg
Tryptophan	4.56 mg	4.56 mg	4.56 mg	4.56 mg	4.56 mg
Valine	18.9 mg	18.9 mg	18.9 mg	18.9 mg	18.9 mg
Flavonoids	25.4 mg	25.4 mg	25.4 mg	25.4 mg	25.4 mg
Histidine	20.4 mg	20.4 mg	20.4 mg	20.4 mg	20.4 mg
Lutein / Zeaxanthin	0.024 mg	0.023 mg	0.023 mg	0.023 mg	0.023 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	15.8 mg	15.8 mg	15.8 mg	15.8 mg	15.8 mg
Purines	3.17 mg	3.17 mg	3.17 mg	3.17 mg	3.17 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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