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: Zucchini Poriyal with Mustard Oil recipe, with 4.53 g Mustard oil · Choose another

Per 100 g Per serving

Sort

Nutrient	Zucchini Poriyal with Mustard Oil recipeThe recipe as it isper 100 g	Zucchini Poriyal with Olive oilMustard oil → Olive oilper 100 g	Zucchini Poriyal with Coconut oilMustard oil → Coconut oilper 100 g	Zucchini Poriyal with Sunflower oilMustard oil → Sunflower oilper 100 g	Zucchini Poriyal with Canola oilMustard oil → Canola oilper 100 g
Nutrient score	29 Low	28 Low	25 Low	29 Low	30 Low
Calories	47.5 kcal	47.5 kcal	47.6 kcal	47.5 kcal	47.5 kcal
Total Fat	2.83 g	2.83 g	2.83 g	2.83 g	2.83 g
Trans Fat	0 g	0 g	0 g	0 g	0.003 g
Saturated Fat	1.42 g	1.44 g	2.09 g	1.41 g	1.38 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Monounsaturated Fat	0.69 g	0.82 g	0.18 g	0.34 g	0.73 g
Omega-3 Fatty Acids	0.062 g	0.039 g	0.032 g	0.033 g	0.12 g
Polyunsaturated Fat	0.33 g	0.23 g	0.14 g	0.75 g	0.39 g
Omega-6 Fatty Acids	0.27 g	0.19 g	0.11 g	0.72 g	0.27 g
Vitamin E	0.47 mg	0.38 mg	0.24 mg	0.63 mg	0.41 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)	0.099 g	0.03 g	0.023 g	0.025 g	0.11 g
Arachidonic Acid	0 mg	0 mg	0 mg	0 mg	0 mg
Medium-Chain Triglycerides	0.59 g	0.59 g	1.16 g	0.59 g	0.59 g
Omega-9 Fatty Acids	0.35 g	0.81 g	0.17 g	0.39 g	0.7 g
Protein	1.69 g	1.69 g	1.69 g	1.69 g	1.69 g
Water	89.7 mL	89.7 mL	89.7 mL	89.7 mL	89.7 mL
Sodium	250 mg	250 mg	250 mg	250 mg	250 mg
Total Carbohydrates	5.05 g	5.05 g	5.05 g	5.05 g	5.05 g
Sugar	2.76 g	2.76 g	2.76 g	2.76 g	2.76 g
Added Sugar	0 g	0 g	0 g	0 g	0 g
Iron	0.74 mg	0.75 mg	0.74 mg	0.74 mg	0.74 mg
Calcium	27.9 mg	27.9 mg	27.9 mg	27.9 mg	27.9 mg
Fiber	1.76 g	1.76 g	1.76 g	1.76 g	1.76 g
Magnesium	24.2 mg	24.2 mg	24.2 mg	24.2 mg	24.2 mg
Potassium	282 mg	282 mg	282 mg	282 mg	282 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	25.1 mg	25.1 mg	25.1 mg	25.1 mg	25.1 mg
Folate (B9)	29.4 mcg	29.4 mcg	29.4 mcg	29.4 mcg	29.4 mcg
Iodine	12.4 mcg	12.4 mcg	12.4 mcg	12.4 mcg	12.4 mcg
Niacin (B3)	0.52 mg	0.52 mg	0.52 mg	0.52 mg	0.52 mg
Phosphorus	47.4 mg	47.4 mg	47.4 mg	47.4 mg	47.4 mg
Soluble Fiber	0.41 g	0.41 g	0.41 g	0.41 g	0.41 g
Vitamin A	12.9 mcg RAE	12.9 mcg RAE	12.9 mcg RAE	12.9 mcg RAE	12.9 mcg RAE
Zinc	0.41 mg	0.41 mg	0.41 mg	0.41 mg	0.41 mg
Chloride	376 mg	376 mg	376 mg	376 mg	376 mg
Choline	10.2 mg	10.2 mg	10.2 mg	10.2 mg	10.2 mg
Insoluble Fiber	1.3 g	1.3 g	1.3 g	1.3 g	1.3 g
Selenium	0.81 mcg	0.81 mcg	0.81 mcg	0.81 mcg	0.81 mcg
Thiamin (B1)	0.053 mg	0.053 mg	0.053 mg	0.053 mg	0.053 mg
Vitamin B6	0.16 mg	0.16 mg	0.16 mg	0.16 mg	0.16 mg
Riboflavin (B2)	0.089 mg	0.089 mg	0.089 mg	0.089 mg	0.089 mg
Copper	0.12 mg	0.12 mg	0.12 mg	0.12 mg	0.12 mg
Pantothenic Acid (B5)	0.21 mg	0.21 mg	0.21 mg	0.21 mg	0.21 mg
Vitamin K	5.95 mcg	6.53 mcg	5.96 mcg	6 mcg	6.63 mcg
Biotin (B7)	1.06 mcg	1.06 mcg	1.06 mcg	1.06 mcg	1.06 mcg
Fluoride	0 mg	0 mg	0 mg	0 mg	0 mg
Manganese	0.26 mg	0.26 mg	0.26 mg	0.26 mg	0.26 mg
Molybdenum	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Chromium	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Leucine	146 mg	146 mg	146 mg	146 mg	146 mg
Lysine	131 mg	131 mg	131 mg	131 mg	131 mg
Polyphenols	47.6 mg	49.3 mg	47.4 mg	47.4 mg	47.4 mg
Beta-Carotene	205 mcg	207 mcg	205 mcg	205 mcg	205 mcg
Isoleucine	103 mg	103 mg	103 mg	103 mg	103 mg
Methionine	36 mg	36 mg	36 mg	36 mg	36 mg
Oxalates	11.4 mg	11.4 mg	11.4 mg	11.4 mg	11.4 mg
Threonine	102 mg	102 mg	102 mg	102 mg	102 mg
Tryptophan	32.8 mg	32.8 mg	32.8 mg	32.8 mg	32.8 mg
Valine	119 mg	119 mg	119 mg	119 mg	119 mg
Flavonoids	19.1 mg	19.1 mg	19.1 mg	19.1 mg	19.1 mg
Histidine	67.4 mg	67.4 mg	67.4 mg	67.4 mg	67.4 mg
Lutein / Zeaxanthin	0.44 mg	0.44 mg	0.44 mg	0.44 mg	0.44 mg
Lycopene	0 mg	0 mg	0 mg	0 mg	0 mg
Phenylalanine	116 mg	116 mg	116 mg	116 mg	116 mg
Purines	9.81 mg	9.81 mg	9.81 mg	9.81 mg	9.81 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.

Like a version?

Ask for it, and it will be live soon in the Recipes Market Place, on the website and in the app. Or make it yourself in the GapPlate app (Swap an ingredient on the recipe’s page) and log it.

One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.

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.

Also: Compare recipes and foods · Swap an ingredient · All recipes

Add a recipe Add from a link My recipes

GapPlate Recipes Privacy Policy · Terms and Conditions