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 tagine recipe, with 27.2 g Olive oil · Choose another

Per 100 g Per serving

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Nutrient	Vegetable tagine recipeThe recipe as it isper 100 g	Vegetable tagine with mustard oilOlive oil → Mustard oilper 100 g	Vegetable tagine with coconut oilOlive oil → Coconut oilper 100 g	Vegetable tagine with sunflower oilOlive oil → Sunflower oilper 100 g	Vegetable tagine with canola oilOlive oil → Canola oilper 100 g
Nutrient score	89 Excellent	89 Excellent	66 Very good	89 Excellent	89 Excellent
Calories	77.5 kcal	77.5 kcal	77.7 kcal	77.5 kcal	77.5 kcal
Total Fat	3.12 g	3.12 g	3.12 g	3.12 g	3.12 g
Trans Fat	0 g	0 g	0 g	0 g	0.007 g
Saturated Fat	0.4 g	0.35 g	1.96 g	0.32 g	0.26 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	1.76 g	1.45 g	0.24 g	0.63 g	1.54 g
Omega-3 Fatty Acids	0.043 g	0.099 g	0.027 g	0.029 g	0.23 g
Polyunsaturated Fat	0.43 g	0.67 g	0.23 g	1.68 g	0.83 g
Omega-6 Fatty Acids	0.39 g	0.57 g	0.21 g	1.65 g	0.59 g
Vitamin E	0.7 mg	0.92 mg	0.37 mg	1.3 mg	0.77 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)	0.039 g	0.2 g	0.024 g	0.028 g	0.23 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	1.36 g	0 g	0 g
Omega-9 Fatty Acids	1.75 g	0.66 g	0.23 g	0.75 g	1.49 g
Protein	2.66 g	2.66 g	2.66 g	2.66 g	2.66 g
Water	82.5 mL	82.5 mL	82.5 mL	82.5 mL	82.5 mL
Sodium	144 mg	144 mg	144 mg	144 mg	144 mg
Total Carbohydrates	10.9 g	10.9 g	10.9 g	10.9 g	10.9 g
Sugar	3.5 g	3.5 g	3.5 g	3.5 g	3.5 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	1.08 mg	1.06 mg	1.06 mg	1.06 mg	1.06 mg
Calcium	33.5 mg	33.5 mg	33.5 mg	33.5 mg	33.5 mg
Fiber	3.02 g	3.02 g	3.02 g	3.02 g	3.02 g
Magnesium	20.9 mg	20.9 mg	20.9 mg	20.9 mg	20.9 mg
Potassium	257 mg	257 mg	257 mg	257 mg	257 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	9.45 mg	9.45 mg	9.45 mg	9.45 mg	9.45 mg
Folate (B9)	56.7 mcg	56.7 mcg	56.7 mcg	56.7 mcg	56.7 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	0.55 mg	0.55 mg	0.55 mg	0.55 mg	0.55 mg
Phosphorus	65.3 mg	65.3 mg	65.3 mg	65.3 mg	65.3 mg
Soluble Fiber	0.67 g	0.67 g	0.67 g	0.67 g	0.67 g
Vitamin A	101 mcg RAE	101 mcg RAE	101 mcg RAE	101 mcg RAE	101 mcg RAE
Zinc	0.47 mg	0.46 mg	0.47 mg	0.47 mg	0.46 mg
Chloride	171 mg	171 mg	171 mg	171 mg	171 mg
Choline	17.2 mg	17.2 mg	17.2 mg	17.2 mg	17.2 mg
Insoluble Fiber	2.3 g	2.3 g	2.3 g	2.3 g	2.3 g
Selenium	1.31 mcg	1.31 mcg	1.31 mcg	1.31 mcg	1.31 mcg
Thiamin (B1)	0.067 mg	0.067 mg	0.067 mg	0.067 mg	0.067 mg
Vitamin B6	0.14 mg	0.14 mg	0.14 mg	0.14 mg	0.14 mg
Riboflavin (B2)	0.051 mg	0.051 mg	0.051 mg	0.051 mg	0.051 mg
Copper	0.15 mg	0.15 mg	0.15 mg	0.15 mg	0.15 mg
Pantothenic Acid (B5)	0.2 mg	0.2 mg	0.2 mg	0.2 mg	0.2 mg
Vitamin K	8.92 mcg	7.55 mcg	7.57 mcg	7.68 mcg	9.17 mcg
Biotin (B7)	1.07 mcg	1.07 mcg	1.07 mcg	1.07 mcg	1.07 mcg
Fluoride	0.026 mg	0.026 mg	0.026 mg	0.026 mg	0.026 mg
Manganese	0.42 mg	0.42 mg	0.42 mg	0.42 mg	0.42 mg
Molybdenum	0.1 mcg	0.1 mcg	0.1 mcg	0.1 mcg	0.1 mcg
Chromium	0.061 mcg	0.061 mcg	0.061 mcg	0.061 mcg	0.061 mcg
Leucine	204 mg	204 mg	204 mg	204 mg	204 mg
Lysine	175 mg	175 mg	175 mg	175 mg	175 mg
Polyphenols	130 mg	126 mg	126 mg	126 mg	126 mg
Beta-Carotene	1,040 mcg	1,037 mcg	1,037 mcg	1,037 mcg	1,037 mcg
Isoleucine	137 mg	137 mg	137 mg	137 mg	137 mg
Methionine	42.3 mg	42.3 mg	42.3 mg	42.3 mg	42.3 mg
Oxalates	16.9 mg	16.9 mg	16.9 mg	16.9 mg	16.9 mg
Threonine	119 mg	119 mg	119 mg	119 mg	119 mg
Tryptophan	39.4 mg	39.4 mg	39.4 mg	39.4 mg	39.4 mg
Valine	153 mg	153 mg	153 mg	153 mg	153 mg
Flavonoids	36.6 mg	36.6 mg	36.5 mg	36.5 mg	36.5 mg
Histidine	98.9 mg	98.9 mg	98.9 mg	98.9 mg	98.9 mg
Lutein / Zeaxanthin	0.24 mg	0.23 mg	0.23 mg	0.23 mg	0.23 mg
Lycopene	0.73 mg	0.73 mg	0.73 mg	0.73 mg	0.73 mg
Phenylalanine	161 mg	161 mg	161 mg	161 mg	161 mg
Purines	21 mg	21 mg	21 mg	21 mg	21 mg
MSG (Monosodium Glutamate)	69.1 mg	69.1 mg	69.1 mg	69.1 mg	69.1 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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