When searching for the best cooking oils in India, many are disappointed by oils that claim to be healthy but fall short. Readers often land on this blog after giving up on oils they once thought were the best and healthiest options. Many resort to extensive online research, searching for the healthiest cooking oils, especially when the oils they use yield unpleasant results—particularly in relation to heart health. There are different types of cooking oils in India that claim to be heart-healthy, but after using them, the experiences can be disappointing. Not all cooking oils are made to benefit heart health; most are packed with unhealthy fats and offer low or no nutritional value. But there is one oil that even the U.S. Food and Drug Administration (FDA) vouches for—Canola oil.
Why Canola Oil is One of the Best Cooking Oils in India for Health
Canola oil brings a host of nutritional benefits that make it a strong contender for Indian cooking, especially for those seeking a heart-healthy lifestyle. One of its standout features is its high content of unsaturated fats, particularly oleic acid—a monounsaturated fat that the U.S. Food and Drug Administration (FDA) recognizes for its positive impact on heart health. Oleic acid helps lower levels of LDL (bad) cholesterol without affecting HDL (good) cholesterol, contributing to a reduced risk of coronary heart disease when used in place of oils high in saturated fats.
Along with oleic acid, canola oil contains alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that further supports cardiovascular wellness. It’s also low in saturated fat compared to many traditional Indian cooking oils, making it a lighter choice that doesn’t compromise on health. Additionally, canola oil is a natural source of vitamin E, an antioxidant that helps protect cells from damage. These nutritional qualities, combined with its neutral flavour and versatility, make canola oil one of the best cooking oils in India for preparing a variety of Indian dishes while supporting overall well-being.
Cooking Versatility: Canola Oil for Frying, Sautéing, and Baking
Canola oil stands out for its impressive cooking versatility, making it a reliable choice for anyone preparing a wide variety of Indian dishes. Its high smoke point—around 242°C (about 400°F)—means it can handle intense heat without breaking down, making it ideal for deep-frying snacks like samosas, pakoras, and bhajis, where achieving crispy, golden results is essential. For sautéing, canola oil’s light, neutral flavour ensures that the spices and ingredients in your curries, stir-fries, and sabzis shine through authentically, without being masked or altered by a strong taste from the oil itself.
Bakers will also find canola oil especially suitable, as its fluid texture and mild profile help create soft, moist cakes, rotis, and desserts without imparting any unwanted flavour notes. This adaptability allows you to use a single oil across various cooking techniques—deep-frying, tempering (tadka), roasting, or baking—streamlining your kitchen while supporting a heart-healthy diet. With its balance of performance and wellness, canola oil is an excellent choice for elevating both everyday and festive Indian recipes. This makes canola oil one of the healthy oils in India for diverse cooking needs.
Taste, Texture, and Compatibility with Indian Flavours
Canola oil is prized in Indian kitchens for its ability to blend seamlessly with a wide range of regional flavours and cooking techniques. Thanks to its light, neutral taste, canola oil doesn’t overshadow the vibrant spices, herbs, and aromatics that define Indian cuisine. This makes it easier for home cooks and chefs alike to preserve the authentic profiles of beloved dishes, from subtly spiced dals to robust, richly seasoned curries.
In terms of texture, canola oil consistently delivers crispiness for fried snacks and a smooth, even base for gravies and stir-fries. It helps lock in moisture for baked goods like cakes and parathas, contributing to a tender crumb without any greasy mouthfeel. Whether you’re making a delicate tadka, finishing up a biryani, or preparing flaky samosas, canola oil supports the desired texture without imparting any aftertaste.
Its versatility extends to both vegetarian and non-vegetarian recipes, ensuring the natural flavours of vegetables, lentils, meats, and seafood can shine. By complementing rather than competing with ingredients, canola oil proves itself a harmonious partner for classic and modern Indian dishes alike, allowing you to enjoy authenticity in every bite.
Comparing Healthy Oils in India: Canola vs. Traditional Choices
When searching for the best cooking oils in India, it’s essential to compare their health benefits, versatility, and suitability for Indian cuisine. Canola oil stands out as a heart-healthy, versatile option, but how does it stack up against traditional favourites like mustard oil, ghee, coconut oil, and other popular choices like olive oil, sesame oil, and groundnut oil? Below, we break down the key differences to help you choose the healthiest oils in India for your kitchen.
Why Compare Cooking Oils?
Indian cooking involves a variety of techniques—deep-frying, sautéing, tempering (tadka), and baking—that demand oils with specific qualities, such as high smoke points or neutral flavours. Additionally, health-conscious cooks prioritize oils that support heart health, reduce bad cholesterol, and align with dietary needs like diabetes management or weight loss. By comparing canola oil to other oils, we highlight why it’s a top contender among the best cooking oils in India, especially in its cold-pressed form, like Jivo’s Cold-Pressed Canola Oil.
| Oil Type | Smoke Point | Fat Profile | Flavour | Health Benefits | Typical Uses | Price Range (₹/L) |
| Canola Oil | ~242°C (400°F) | High MUFA (60%), Omega-3 (10%), Low SFA (7%) | Neutral | Lowers LDL cholesterol, heart health, rich in vitamin E | Frying, tadka, baking, curries | 300–600 |
| Mustard Oil | ~250°C (482°F) | High MUFA (60%), Omega-3 (15%), Moderate SFA (12%) | Pungent | Antibacterial, heart health, anti-inflammatory | Pickles, curries, frying | 150–300 |
| Ghee | ~250°C (482°F) | High SFA (65%), Low MUFA (25%) | Rich/
buttery |
Energy source, aids digestion, high in fat-soluble vitamins | Sweets, tadka, roasting | 500–1000 |
| Coconut Oil | ~175°C (347°F) | Very High SFA (90%) | Sweet/
coconutty |
Antimicrobial, supports metabolism | South Indian curries, desserts | 200–500 |
| Olive Oil | ~190°C (375°F) | High MUFA (75%), Low SFA (15%) | Fruity, peppery | Heart health, anti-inflammatory, antioxidants | Dressings, light sautéing | 600–1500 |
| Sesame Oil | ~210°C (410°F) | High MUFA (40%), High PUFA (40%), Moderate SFA (15%) | Nutty | Antioxidants, supports heart health | Tempering, South Indian dishes | 400–800 |
| Groundnut Oil | ~230°C (446°F) | High MUFA (50%), Moderate PUFA (30%), Moderate SFA (20%) | Mildly nutty | Heart health, rich in vitamin E | Frying, curries, snacks | 200–400 |
Jivo: The Best Cold-Pressed Cooking Oil in India for Healthy Cooking
Jivo’s canola oil is considered the best cold-pressed oil for Indian cooking, ensuring health, purity, and versatility. Unlike regular refined oils, Jivo’s canola oil is extracted using the cold-press process, which helps retain the oil’s natural nutrients, flavour, and aroma. This gentle extraction ensures you’re getting an oil rich in heart-friendly monounsaturated fats and essential omega-3 fatty acids, supporting your wellness journey with every meal.
With its neutral taste and light texture, Jivo’s Cold-Pressed Canola Oil doesn’t overpower the flavours of your meals, making it the best unrefined oil for cooking in India, perfect for everything from deep-fried snacks to curries and soft rotis. Its high smoke point allows for safe and healthy frying, sautéing, and even baking, ensuring your favourite dishes come out delicious and healthy every time.
Additionally, cold-pressed canola oil like Jivo’s is free from chemicals and excessive processing, giving you a clean, wholesome ingredient for your family’s meals. For those seeking a balance between modern nutrition and traditional taste, Jivo’s Canola Oil stands out as one of the best cold-pressed cooking oils in India, offering purity, performance, and peace of mind.
Nutritional profile of the best cold-pressed cooking oil in India – Jivo Canola Oil
- High in Monounsaturated Fats (Oleic Acid): Contains a significant amount of oleic acid, a heart-friendly monounsaturated fat recognized for helping lower bad cholesterol and supporting cardiovascular health.
- Rich in Omega-3 Fatty Acids (Alpha-Linolenic Acid): Supplies a plant-based source of essential omega-3s, known for their anti-inflammatory benefits and role in promoting brain and heart health.
- Naturally Low in Saturated Fat: Offers a healthier profile compared to many traditional Indian oils, making it suitable for those aiming to reduce their intake of unhealthy fats.
- Vitamin E Content: Acts as a natural antioxidant, helping protect your body’s cells from damage and supporting immune health.
- Zero Trans Fat and Cholesterol-Free: Being free of trans fats and cholesterol, it aligns well with dietary guidelines for maintaining good heart health.
- No Added Chemicals or Preservatives: Cold-pressed extraction ensures the oil retains its nutrients and purity without the need for artificial additives.
If you are looking for a healthy cooking oil in India for low-heat cooking, Jivo’s extra virgin olive oil is a great option. It is cold-pressed, meaning it retains maximum nutrients and is rich in monounsaturated fats, which are known to benefit heart health when consumed in moderation as part of a balanced diet.
FAQs About Healthy Cooking Oils in India
What is the best cooking oil in India for heart health?
Canola oil, like Jivo’s Cold-Pressed Canola Oil, is among the best cooking oils in India for heart health. Its high oleic acid and omega-3s lower LDL cholesterol, as backed by the FDA.
Why is cold-pressed canola oil considered the best cold-pressed cooking oil in India?
Jivo’s Cold-Pressed Canola Oil, extracted without heat or chemicals, retains nutrients like omega-3s and vitamin E, making it one of the best cold-pressed cooking oils in India.
Which healthy oils in India are best for high-heat cooking?
Canola oil (~242°C) and mustard oil (~250°C) are top healthy oils in India for high-heat cooking. Jivo’s Cold-Pressed Canola Oil excels for frying due to its neutral flavour.
How does canola oil compare to traditional oils like ghee or coconut oil?
Canola oil has lower saturated fats (7%) than ghee (65%) or coconut oil (90%), making it one of the best cooking oils in India for heart health and versatile cooking.
Is cold-pressed canola oil better than refined oils for Indian cooking?
Yes, Jivo’s Cold-Pressed Canola Oil retains more nutrients than refined oils, making it one of the best cold-pressed cooking oils in India for health and purity.
Can I use canola oil for all types of Indian dishes?
Yes, Jivo’s Cold-Pressed Canola Oil, with its high smoke point and neutral taste, is ideal for frying, sautéing, and baking, ranking among the healthy oils in India.
Conclusion
Switching to Jivo Cold-Pressed Canola Oil is an easy, lasting change for better family health. Whether you’re preparing quick weekday meals or special festive dishes, Jivo brings out the best in every recipe. Pure, nutritious, and reliable—Jivo is not just an alternative; it’s an upgrade to a healthier, more flavourful life. Try Jivo’s best cold-pressed cooking oils and let your cooking be healthy and tasty.
I love how Canola oil works well across different cooking styles. It’s not just about health—it’s also about how it blends with flavors, especially in Indian dishes. I’ve found it to be quite adaptable!