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 laksa with bok choy and tofu recipe, with 27.2 g Vegetable oil · Choose another

Per 100 g Per serving

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Nutrient	Vegetable laksa with bok choy and tofu recipeThe recipe as it isper 100 g	Vegetable laksa with bok choy and tofu with olive oilVegetable oil → Olive oilper 100 g	Vegetable laksa with bok choy and tofu with mustard oilVegetable oil → Mustard oilper 100 g	Vegetable laksa with bok choy and tofu with coconut oilVegetable oil → Coconut oilper 100 g	Vegetable laksa with bok choy and tofu with sunflower oilVegetable oil → Sunflower oilper 100 g
Nutrient score	48 Good	48 Good	49 Good	46 Good	51 Good
Calories	142 kcal	142 kcal	142 kcal	142 kcal	142 kcal
Total Fat	9.01 g	9.01 g	9.01 g	9.01 g	9.01 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	5.6 g	5.6 g	5.57 g	6.45 g	5.56 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.94 g	1.39 g	1.22 g	0.56 g	0.77 g
Omega-3 Fatty Acids	0.14 g	0.13 g	0.16 g	0.12 g	0.12 g
Polyunsaturated Fat	1.29 g	0.75 g	0.89 g	0.65 g	1.44 g
Omega-6 Fatty Acids	1.15 g	0.62 g	0.73 g	0.53 g	1.31 g
Vitamin E	0.38 mg	0.38 mg	0.5 mg	0.21 mg	0.71 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)	0.16 g	0.16 g	0.26 g	0.16 g	0.16 g
Arachidonic Acid	0.059 mg	0.059 mg	0.059 mg	0.059 mg	0.059 mg
Medium-Chain Triglycerides	3.18 g	3.18 g	3.18 g	3.93 g	3.18 g
Omega-9 Fatty Acids	0.74 g	1.29 g	0.7 g	0.46 g	0.75 g
Protein	5.51 g	5.51 g	5.51 g	5.51 g	5.51 g
Water	72.6 mL	72.6 mL	72.6 mL	72.6 mL	72.6 mL
Sodium	231 mg	231 mg	231 mg	231 mg	231 mg
Total Carbohydrates	11.8 g	11.8 g	11.8 g	11.8 g	11.8 g
Sugar	2.15 g	2.15 g	2.15 g	2.15 g	2.15 g
Added Sugar	0.15 g	0.15 g	0.15 g	0.15 g	0.15 g
Iron	1.62 mg	1.63 mg	1.62 mg	1.62 mg	1.62 mg
Calcium	144 mg	144 mg	144 mg	144 mg	144 mg
Fiber	1.9 g	1.9 g	1.9 g	1.9 g	1.9 g
Magnesium	36.8 mg	36.8 mg	36.8 mg	36.8 mg	36.8 mg
Potassium	304 mg	304 mg	304 mg	304 mg	304 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	32.3 mg	32.3 mg	32.3 mg	32.3 mg	32.3 mg
Folate (B9)	55.4 mcg	55.4 mcg	55.4 mcg	55.4 mcg	55.4 mcg
Iodine	0.44 mcg	0.44 mcg	0.44 mcg	0.44 mcg	0.44 mcg
Niacin (B3)	0.73 mg	0.73 mg	0.73 mg	0.73 mg	0.73 mg
Phosphorus	84.5 mg	84.5 mg	84.5 mg	84.5 mg	84.5 mg
Soluble Fiber	0.48 g	0.48 g	0.48 g	0.48 g	0.48 g
Vitamin A	161 mcg RAE	161 mcg RAE	161 mcg RAE	161 mcg RAE	161 mcg RAE
Zinc	0.7 mg	0.7 mg	0.7 mg	0.7 mg	0.7 mg
Chloride	233 mg	233 mg	233 mg	233 mg	233 mg
Choline	17.6 mg	17.6 mg	17.6 mg	17.6 mg	17.6 mg
Insoluble Fiber	0.86 g	0.86 g	0.86 g	0.86 g	0.86 g
Selenium	6.7 mcg	6.7 mcg	6.7 mcg	6.7 mcg	6.7 mcg
Thiamin (B1)	0.058 mg	0.058 mg	0.058 mg	0.058 mg	0.058 mg
Vitamin B6	0.18 mg	0.18 mg	0.18 mg	0.18 mg	0.18 mg
Riboflavin (B2)	0.075 mg	0.075 mg	0.075 mg	0.075 mg	0.075 mg
Copper	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Pantothenic Acid (B5)	0.19 mg	0.19 mg	0.19 mg	0.19 mg	0.19 mg
Vitamin K	33.5 mcg	34 mcg	33.2 mcg	33.2 mcg	33.3 mcg
Biotin (B7)	0.41 mcg	0.41 mcg	0.41 mcg	0.41 mcg	0.41 mcg
Fluoride	0.014 mg	0.014 mg	0.014 mg	0.014 mg	0.014 mg
Manganese	0.54 mg	0.54 mg	0.54 mg	0.54 mg	0.54 mg
Molybdenum	1.17 mcg	1.17 mcg	1.17 mcg	1.17 mcg	1.17 mcg
Chromium	0.36 mcg	0.36 mcg	0.36 mcg	0.36 mcg	0.36 mcg
Leucine	424 mg	424 mg	424 mg	424 mg	424 mg
Lysine	301 mg	301 mg	301 mg	301 mg	301 mg
Polyphenols	46.1 mg	48.6 mg	46.3 mg	46.1 mg	46.1 mg
Beta-Carotene	1,800 mcg	1,802 mcg	1,800 mcg	1,800 mcg	1,800 mcg
Isoleucine	271 mg	271 mg	271 mg	271 mg	271 mg
Methionine	85 mg	85 mg	85 mg	85 mg	85 mg
Oxalates	14 mg	14 mg	14 mg	14 mg	14 mg
Threonine	215 mg	215 mg	215 mg	215 mg	215 mg
Tryptophan	68 mg	68 mg	68 mg	68 mg	68 mg
Valine	303 mg	303 mg	303 mg	303 mg	303 mg
Flavonoids	19.9 mg	19.9 mg	19.9 mg	19.9 mg	19.9 mg
Histidine	163 mg	163 mg	163 mg	163 mg	163 mg
Lutein / Zeaxanthin	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Lycopene	0.052 mg	0.052 mg	0.052 mg	0.052 mg	0.052 mg
Phenylalanine	292 mg	292 mg	292 mg	292 mg	292 mg
Purines	26.3 mg	26.3 mg	26.3 mg	26.3 mg	26.3 mg
MSG (Monosodium Glutamate)	73.9 mg	73.9 mg	73.9 mg	73.9 mg	73.9 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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