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 Japchae by Sri, with 27.6 g Sesame oil · Choose another

Per 100 g Per serving

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Nutrient	Vegetarian Japchae by SriThe recipe as it isper 100 g	Vegetarian Japchae with olive oilSesame oil → Olive oilper 100 g	Vegetarian Japchae with mustard oilSesame oil → Mustard oilper 100 g	Vegetarian Japchae with coconut oilSesame oil → Coconut oilper 100 g	Vegetarian Japchae with sunflower oilSesame oil → Sunflower oilper 100 g
Nutrient score	57 Good	59 Good	60 Very good	49 Good	60 Very good
Calories	172 kcal	172 kcal	172 kcal	173 kcal	172 kcal
Total Fat	5.99 g	5.99 g	5.99 g	5.99 g	5.99 g
Trans Fat	0 g	0 g	0 g	0 g	0 g
Saturated Fat	0.85 g	0.84 g	0.78 g	2.74 g	0.74 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	2.22 g	3.14 g	2.76 g	1.29 g	1.76 g
Omega-3 Fatty Acids	0.068 g	0.079 g	0.15 g	0.06 g	0.062 g
Polyunsaturated Fat	2.79 g	1.93 g	2.23 g	1.69 g	3.45 g
Omega-6 Fatty Acids	2.72 g	1.85 g	2.08 g	1.63 g	3.39 g
Vitamin E	0.81 mg	1.17 mg	1.44 mg	0.78 mg	1.91 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)	0.052 g	0.064 g	0.27 g	0.045 g	0.05 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0 g	0 g	0 g	1.66 g	0 g
Omega-9 Fatty Acids	1.97 g	2.89 g	1.56 g	1.04 g	1.67 g
Protein	1.7 g	1.7 g	1.7 g	1.7 g	1.7 g
Water	62.6 mL	62.6 mL	62.6 mL	62.6 mL	62.6 mL
Sodium	419 mg	419 mg	419 mg	419 mg	419 mg
Total Carbohydrates	28.9 g	28.9 g	28.9 g	28.9 g	28.9 g
Sugar	4.44 g	4.44 g	4.44 g	4.44 g	4.44 g
Added Sugar	3 g	3 g	3 g	3 g	3 g
Iron	0.81 mg	0.82 mg	0.81 mg	0.81 mg	0.81 mg
Calcium	34.7 mg	34.7 mg	34.6 mg	34.7 mg	34.6 mg
Fiber	1.39 g	1.39 g	1.39 g	1.39 g	1.39 g
Magnesium	25.9 mg	25.9 mg	25.9 mg	25.9 mg	25.9 mg
Potassium	225 mg	225 mg	225 mg	225 mg	225 mg
Vitamin B12	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin D	0.04 mcg	0.04 mcg	0.04 mcg	0.04 mcg	0.04 mcg
Vitamin C	6.38 mg	6.38 mg	6.38 mg	6.38 mg	6.38 mg
Folate (B9)	36.9 mcg	36.9 mcg	36.9 mcg	36.9 mcg	36.9 mcg
Iodine	0.15 mcg	0.15 mcg	0.15 mcg	0.15 mcg	0.15 mcg
Niacin (B3)	0.49 mg	0.49 mg	0.49 mg	0.49 mg	0.49 mg
Phosphorus	46.6 mg	46.6 mg	46.6 mg	46.6 mg	46.6 mg
Soluble Fiber	0.29 g	0.29 g	0.29 g	0.29 g	0.29 g
Vitamin A	154 mcg RAE	154 mcg RAE	154 mcg RAE	154 mcg RAE	154 mcg RAE
Zinc	0.39 mg	0.39 mg	0.39 mg	0.39 mg	0.39 mg
Chloride	388 mg	388 mg	388 mg	388 mg	388 mg
Choline	8.63 mg	8.63 mg	8.63 mg	8.64 mg	8.63 mg
Insoluble Fiber	1.05 g	1.05 g	1.05 g	1.05 g	1.05 g
Selenium	1.79 mcg	1.79 mcg	1.79 mcg	1.79 mcg	1.79 mcg
Thiamin (B1)	0.035 mg	0.035 mg	0.035 mg	0.035 mg	0.035 mg
Vitamin B6	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Riboflavin (B2)	0.066 mg	0.066 mg	0.066 mg	0.066 mg	0.066 mg
Copper	0.1 mg	0.1 mg	0.1 mg	0.1 mg	0.1 mg
Pantothenic Acid (B5)	0.22 mg	0.22 mg	0.22 mg	0.22 mg	0.22 mg
Vitamin K	74.9 mcg	76.2 mcg	74.5 mcg	74.6 mcg	74.7 mcg
Biotin (B7)	1.35 mcg	1.35 mcg	1.35 mcg	1.35 mcg	1.35 mcg
Fluoride	0.036 mg	0.036 mg	0.036 mg	0.036 mg	0.036 mg
Manganese	0.32 mg	0.32 mg	0.32 mg	0.32 mg	0.32 mg
Molybdenum	0.3 mcg	0.3 mcg	0.3 mcg	0.3 mcg	0.3 mcg
Chromium	0.026 mcg	0.026 mcg	0.026 mcg	0.026 mcg	0.026 mcg
Leucine	135 mg	135 mg	135 mg	135 mg	135 mg
Lysine	97.7 mg	97.7 mg	97.7 mg	97.7 mg	97.7 mg
Polyphenols	100 mg	104 mg	99.1 mg	98.7 mg	98.7 mg
Beta-Carotene	1,673 mcg	1,677 mcg	1,673 mcg	1,673 mcg	1,673 mcg
Isoleucine	82.8 mg	82.8 mg	82.8 mg	82.8 mg	82.8 mg
Methionine	27.9 mg	27.9 mg	27.9 mg	27.9 mg	27.9 mg
Oxalates	159 mg	159 mg	159 mg	159 mg	159 mg
Sodium Nitrite / Nitrate	3.6 mg	3.6 mg	3.6 mg	3.6 mg	3.6 mg
Threonine	76.4 mg	76.4 mg	76.4 mg	76.4 mg	76.4 mg
Tryptophan	21.9 mg	21.9 mg	21.9 mg	21.9 mg	21.9 mg
Valine	95.5 mg	95.5 mg	95.5 mg	95.5 mg	95.5 mg
Flavonoids	34.3 mg	34.3 mg	34.3 mg	34.3 mg	34.3 mg
Histidine	73.1 mg	73.1 mg	73.1 mg	73.1 mg	73.1 mg
Lutein / Zeaxanthin	1.86 mg	1.86 mg	1.86 mg	1.86 mg	1.86 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	92.6 mg	92.6 mg	92.6 mg	92.6 mg	92.6 mg
Purines	31.1 mg	31.1 mg	31.1 mg	31.1 mg	31.1 mg
MSG (Monosodium Glutamate)	316 mg	316 mg	316 mg	316 mg	316 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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