India is an agricultural country with rotational crops grown throughout the year, meeting the country’s edible oil and food requirements. Rice and wheat are the major crops, but various seeds are also prominent in Indian agriculture. Among these, mustard plays a vital role, as it is crucial for oil extraction. The best mustard oil in India comes from high-quality, organic mustard seeds. One popular variety that’s gaining popularity in India is yellow mustard oil.
In this blog, we will explore the three main types of mustard oil in India—yellow, brown, and black—and explain why yellow mustard oil is the best choice for healthy Indian cooking.
Types of Mustard Oil in India
In the northern and eastern parts of India, mustard oil is the most common and popular cooking oil. This oil is extracted from different types of mustard seeds, each having its own flavour, colour, aroma, and use. There are three prominent types of mustard oil used in India for cooking – yellow, brown, and black mustard seeds.
Yellow Mustard Oil
Yellow mustard oil is also known as peeli sarson, and in botanical terms, it is known as Sinapis alba. It is native to the Mediterranean region, but is grown worldwide, including in India. Yellow mustard seeds are harvested 80-90 days after sowing. They are highly nutritious and are a significant source of plant-based protein. Being high in protein, yellow mustard seeds help support muscle repair and growth.
Speaking about its fat composition, yellow mustard oil is a MUFA-dominant cooking oil. The presence of monounsaturated fats (MUFA) in this mustard oil type is around 60%. Polyunsaturated fats (PUFA) and saturated fats (SFA) are at approximately 21% and 12% respectively.
Since yellow mustard oil has a high smoke point, which is around 250°C (480°F), it is best for high-heat cooking like deep-frying, stir-frying and sautéing, tempering, pickling, marinades, salad dressing, and more.
One important aspect of this oil to be noted is that it is rich in erucic acid and moderate consumption is advised. When consumed in moderation and as part of a balanced diet, yellow mustard oil may help improve heart health due to the presence of healthy and balanced fats – MUFA and PUFA.
The healthiest choice is cold-pressed mustard oil, delivering the true mustard oil benefits. Opt for first-pressed or cold-pressed yellow mustard oil for lasting wellness.
Brown Mustard Oil
Brown mustard oil is also known as Indian mustard or raya, and in botanical terms, Brassica juncea. It is a natural hybrid of Brassica nigra (black mustard) and Brassica rapa (turnip). Brown mustard seeds outstand other mustard seeds with regards to their oil content. It contains around 30–45% oil, which means more oil extraction. Cultivated in the North, West, and Eastern regions of India, brown mustard oil has a balanced fat profile with MUFA at around 59%-60%, PUFA between 21%–28%, and saturated fats ranging around 11%–12%.
Having a high smoke point of around 250°C (480°F), brown mustard oil is one of the best cooking oils in India, perfect for deep-frying, stir-frying, and sautéing, as it does not break down easily under high heat.
Coming to its health beneficial aspect, brown mustard oil has a similar fat composition to other mustard oils. With higher levels of monounsaturated fats and low saturated fats, this oil may be helpful in protecting heart health by keeping the cholesterol levels in check.
For lasting wellness and authentic cooking, buy the best cold-pressed mustard oil or first-pressed mustard oil in India to unlock genuine mustard oil benefits.
Black Mustard Oil
Black mustard is also known as Brassica nigra, which belongs to the Brassicaceae family. When extracted as oil, this mustard oil has the most pungent aroma and flavour. It thrives in climatic conditions at a temperature between 10°C to 25°C and is grown in North Africa, Europe, and parts of Asia. Black mustard seeds contain around 30–35% oil content and are high in unsaturated fats. Monounsaturated fats dominate the fat composition, constituting around 60% presence, followed by polyunsaturated fats at around 21%, and saturated fats between 11%-12%.
It has a high smoke point of 250°C (480°F), which suits a variety of Indian cooking, especially high-heat cooking, stir-frying, and sautéing. While black mustard oil is considered one of the healthiest cooking oils in India, users need to be mindful as it also contains erucic acid. For optimal health, it needs to be used in moderation as part of a balanced diet.
Popular Mustard Oils in India
Mustard oil is a traditional oil in India, having both cooking and Ayurvedic relevance. Almost every Indian kitchen has mustard oil and it dominates the Indian oil market. In 2025, the Indian mustard oil market was valued at USD 1.3 Billion, and is projected to grow at 4.03% from 2026-2034 to reach a value of 1.8 Billion by 2034.
The most common types of mustard oils used are extracted from brown and black mustard seeds. These two mustard oil types capture the mustard oil market as they are produced in bulk, owing to their distinct pungent flavour and cooking versatility.
But now, due to growing health awareness, yellow mustard oil is gaining popularity, especially the organic version and cold-pressed version. Cold-pressed yellow mustard oil is what consumers are demanding more because of the natural extraction process. Even the first-pressed yellow mustard oil is gaining popularity in India. These naturally pressed yellow mustard oils retain their nutrients and unsaturated goodness, offering extra health benefits to consumers. Discarding high saturated fat oils and switching to first-pressed yellow mustard oil is the best way to maintain cholesterol balance and reduce heart conditions.
Cooking Versatility of Yellow Mustard Oil
Compared to oils extracted from brown and black mustard seeds, yellow mustard oil has lighter, less pungent characteristics. It has a mild sharpness and earthy flavour that doesn’t overpower dishes. Yellow mustard oil, especially the first-pressed version, is a chemical-free oil that retains its natural nutritional value, adding health-beneficial aspects. It is a versatile cooking oil with a high smoke point that suits different Indian-style cooking, including high-heat cooking. It is one of the best cooking oils in India and a top-quality mustard oil, perfect for healthy Indian cooking.
Here are some practical and enjoyable ways to use yellow mustard oil in your kitchen:
Simple Tempering for Daily Meals
Gently heat the oil, then add your usual spices—cumin seeds, asafoetida, or dried chilies—for a warm, comforting aroma that fills the kitchen.
- It works wonderfully in everyday vegetable dishes like potatoes with fenugreek or okra stir-fry, giving the vegetables a soft, nutty undertone that pairs perfectly with flatbread or rice.
- For quick sautéed greens or mixed vegetables, it provides just the right warmth without any heaviness.
Homemade Pickles and Preserves
Yellow mustard oil is excellent for making pickles because of its natural ability to keep food fresh longer and its softer taste.
- It shines in mango pickle or mixed vegetable pickle—the oil lets the spices and natural tang stand out clearly, resulting in a fresh, homemade flavor.
- It is also ideal for lighter pickles that taste great alongside flatbreads or simple lentil and rice meals.
Marinades and Tangy Main Dishes
Its mild character makes it perfect for marinating paneer, potatoes, or chicken with tangy spice blends.
- Paneer or potato dishes prepared this way turn out tender and full of flavor, with the oil helping the spices coat everything evenly for a pleasant, balanced taste.
- It is also nice for marinating fish or chicken before grilling or pan-cooking, adding depth while keeping things approachable.
Frying Snacks and Favorites
The oil performs beautifully at high temperatures, producing crisp, golden results without breaking down quickly.
- Onion or vegetable fritters fry up light and crunchy—the oil gives them a satisfying finish that goes so well with chutney or tea.
- Stuffed flatbreads or simple potato fries get that pleasant crispness and a touch of traditional warmth, especially when you want a lighter version.
Fresh Chutneys, Mashes, and Finishing Touches
A small amount of raw or lightly warmed yellow mustard oil adds a nice peppery lift to uncooked or lightly prepared dishes.
- Stir it into fresh green chutney or mix it with roasted eggplant mash—the oil brings out the smoky and garlicky notes in a gentle way.
- It also works well in puffed rice snacks or simple vegetable dressings, offering a refreshing hint that feels just right.
Buying any mustard oil won’t give you the desired cooking experience or health benefits. With the market flooded by many mustard oil brands, some adulterated and unhealthy, it becomes quite challenging to pick the best mustard oil in India. Make sure you buy the best mustard oil from reputed oil brands that offer a wide range of cold-pressed oils, especially Jivo.
Also Read: Cold-Pressed Mustard Oil for Everyday Cooking: Safe, Nutritious, Delicious
Best Yellow Mustard Oil in India
Jivo is known for its best cold-pressed oils in India, listed under traditionally and naturally pressed oils. Being the largest seller of cold-pressed canola oil in India, Jivo also offers other top-quality, healthy cold-pressed oils, with first-pressed yellow mustard oil being one of them.
Jivo Yellow Mustard Oil is a popular cold-pressed (kachi ghani) cooking oil in India extracted from high-quality yellow mustard seeds (Pili Sarson). It’s known for its pungent aroma, high smoke point, and natural nutrients like MUFA, PUFA, Omega-3 fatty acids, and antioxidants such as tocopherols, making it suitable for Indian cooking, frying, pickling, and health benefits like cholesterol support.
Key Features
- First-pressed at low temperatures to retain purity, flavor, and nutrition; chemical-free, cholesterol-free, and argemone oil-free.
- Available in sizes like 1L or 5L, with a light yellow color and strong traditional taste ideal for curries, parathas, and achars.
Sourced from premium seeds (sometimes Australian fields for low erucic acid variants), promoting digestion, skin health, and heart benefits per brand claims.
Jivo yellow mustard oil is produced naturally and is the perfect cooking oil healthy Indian cooking if consumed in moderation as part of a balanced diet.
Also Read: Does Yellow Mustard Oil Improve Insulin Resistance?
Health Benefits of Mustard Oil
As mentioned earlier, mustard oil is a traditional oil popular for its use in cooking and its medicinal benefits. Let us explore the health benefits of mustard oil.
According to a study published in the International Journal of Multidisciplinary Research and Development in 2023, the following health benefits of mustard oil were identified:
Mustard Oil Prevents Microbial Growth
Mustard oil, especially its component allyl isothiocyanate, is known to possess antimicrobial properties that help prevent the growth of Escherichia coli (E. coli), Staphylococcus aureus (S. aureus), and Bacillus cereus. When mustard oil is applied to the skin, it helps prevent bacterial growth. In rural areas, many families still use mustard oil for baby massage, to combat colds and chest congestion, and for hair care. If your question is whether mustard oil is good for hair and skin, the answer is yes.
Mustard Oil May be Heart-Beneficial
The study highlights the heart-beneficial aspects of mustard oil when consumed in moderation. If mustard oil is chosen as a replacement for unhealthy oils, it may help reduce levels of bad cholesterol (LDL), blood pressure, and triglycerides—all of which are linked to cardiovascular disease. It is the monounsaturated fats (MUFA) in mustard oil that contribute to heart health.
Also Read: Know the Health Benefits of Mustard Oil
Conclusion
Mustard oil is one of the most consumed and best cooking oils in India. It’s been used for cooking and medicinal purposes for a long time. The healthy fats in mustard oil, like MUFA and PUFA, are known to benefit the heart if consumed in moderation. Oils extracted from brown and black mustard seeds remain very popular in India, but the demand for yellow mustard oil is also growing steadily. Yellow mustard oil has a milder and lighter flavour that doesn’t overpower dishes. Health-conscious consumers are increasingly looking for first-pressed yellow mustard oil because of its natural extraction process. First-pressed yellow mustard oil, especially from a reputed cold-pressed oil brand like Jivo, offers rich unsaturated nutrient goodness. The nutrients present in first-pressed yellow mustard oil—like MUFA, PUFA, and other beneficial compounds—remain unaltered and retain their beneficial properties.
For natural taste, aroma, and health-beneficial nutrients, Jivo first-pressed yellow mustard oil is the best cooking oil in India—perfect for everyday healthy cooking.
Also Read: Is Your Mustard Oil Pure? 7 Simple Tests to Spot Fake Mustard Oil