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: Vegetarian Acarajé recipe, with 426 g Palm oil · Choose another

Per 100 g Per serving

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Nutrient	Vegetarian Acarajé recipeThe recipe as it isper 100 g	Vegetarian Acarajé with olive oilPalm oil → Olive oilper 100 g	Vegetarian Acarajé with mustard oilPalm oil → Mustard oilper 100 g	Vegetarian Acarajé with coconut oilPalm oil → Coconut oilper 100 g	Vegetarian Acarajé with sunflower oilPalm oil → Sunflower oilper 100 g
Nutrient score	28 Low	67 Very good	68 Very good	25 Low	68 Very good
Calories	902 kcal	902 kcal	902 kcal	908 kcal	902 kcal
Total Fat	72 g	72 g	72 g	72 g	72 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	35.2 g	10 g	8.47 g	58.8 g	7.55 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	26.5 g	52.1 g	42.3 g	4.54 g	16.7 g
Omega-3 Fatty Acids	0.26 g	0.62 g	2.39 g	0.13 g	0.19 g
Polyunsaturated Fat	7.24 g	8.09 g	15.8 g	1.91 g	47.3 g
Omega-6 Fatty Acids	6.97 g	7.47 g	13.4 g	1.79 g	47.1 g
Vitamin E	11.6 mg	10.5 mg	17.3 mg	0.34 mg	29.5 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)	0.29 g	0.57 g	5.75 g	0.088 g	0.22 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	42.6 g	0 g
Omega-9 Fatty Acids	26.4 g	51.9 g	17.9 g	4.38 g	20.6 g
Protein	18.8 g	18.8 g	18.8 g	18.8 g	18.8 g
Water	0 mL	0 mL	0 mL	0 mL	0 mL
Sodium	21.5 mg	21.5 mg	21.5 mg	21.5 mg	21.5 mg
Total Carbohydrates	49.9 g	49.9 g	49.9 g	49.9 g	49.9 g
Sugar	6.49 g	6.49 g	6.49 g	6.49 g	6.49 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	6.6 mg	7 mg	6.6 mg	6.63 mg	6.6 mg
Calcium	92.5 mg	93.2 mg	92.5 mg	93.2 mg	92.5 mg
Fiber	8.78 g	8.78 g	8.78 g	8.78 g	8.78 g
Magnesium	148 mg	148 mg	148 mg	148 mg	148 mg
Potassium	913 mg	914 mg	913 mg	913 mg	913 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	1.85 mg	1.85 mg	1.85 mg	1.85 mg	1.85 mg
Folate (B9)	502 mcg	502 mcg	502 mcg	502 mcg	502 mcg
Iodine	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Niacin (B3)	1.61 mg	1.61 mg	1.61 mg	1.61 mg	1.61 mg
Phosphorus	342 mg	342 mg	342 mg	342 mg	342 mg
Soluble Fiber	2.05 g	2.05 g	2.05 g	2.05 g	2.05 g
Vitamin A	1.83 mcg RAE	1.83 mcg RAE	1.83 mcg RAE	1.83 mcg RAE	1.83 mcg RAE
Zinc	2.7 mg	2.74 mg	2.7 mg	2.71 mg	2.76 mg
Chloride	12.6 mg	12.6 mg	12.6 mg	12.6 mg	12.6 mg
Choline	111 mg	111 mg	111 mg	111 mg	111 mg
Insoluble Fiber	11.8 g	11.8 g	11.8 g	11.8 g	11.8 g
Selenium	6.59 mcg	6.59 mcg	6.59 mcg	6.59 mcg	6.59 mcg
Thiamin (B1)	0.68 mg	0.68 mg	0.68 mg	0.68 mg	0.68 mg
Vitamin B6	0.45 mg	0.45 mg	0.45 mg	0.45 mg	0.45 mg
Riboflavin (B2)	0.18 mg	0.18 mg	0.18 mg	0.18 mg	0.18 mg
Copper	0.76 mg	0.76 mg	0.76 mg	0.76 mg	0.76 mg
Pantothenic Acid (B5)	1.13 mg	1.13 mg	1.13 mg	1.13 mg	1.13 mg
Vitamin K	7.83 mcg	44.9 mcg	2.15 mcg	2.51 mcg	5.98 mcg
Biotin (B7)	9.69 mcg	9.69 mcg	9.69 mcg	9.69 mcg	9.69 mcg
Fluoride	0 mg	0 mg	0 mg	0 mg	0 mg
Manganese	1.22 mg	1.22 mg	1.22 mg	1.22 mg	1.22 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	1,476 mg	1,476 mg	1,476 mg	1,476 mg	1,476 mg
Lysine	1,314 mg	1,314 mg	1,314 mg	1,314 mg	1,314 mg
Polyphenols	336 mg	460 mg	329 mg	318 mg	318 mg
Beta-Carotene	21,303 mcg	116 mcg	9.71 mcg	9.71 mcg	9.71 mcg
Isoleucine	918 mg	918 mg	918 mg	918 mg	918 mg
Methionine	232 mg	232 mg	232 mg	232 mg	232 mg
Oxalates	34 mg	34 mg	34 mg	34 mg	34 mg
Threonine	728 mg	728 mg	728 mg	728 mg	728 mg
Tryptophan	224 mg	224 mg	224 mg	224 mg	224 mg
Valine	1,023 mg	1,023 mg	1,023 mg	1,023 mg	1,023 mg
Flavonoids	74.5 mg	72.4 mg	72.4 mg	71 mg	71 mg
Histidine	589 mg	589 mg	589 mg	589 mg	589 mg
Lutein / Zeaxanthin	0.44 mg	0.19 mg	0.12 mg	0.12 mg	0.13 mg
Lycopene	0.071 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	1,084 mg	1,084 mg	1,084 mg	1,084 mg	1,084 mg
Purines	89.2 mg	89.2 mg	89.2 mg	89.2 mg	89.2 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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