Try Top 3 Best Types of Olive Oils in India for Healthy Cooking

What is Olive Oil? Understanding it for best use in your food

Best olive oil in India is made by pressing quality olives to extract pure, natural oil. Olives, known scientifically as Olea europaea, have been grown for thousands of years, mostly in the Mediterranean. This oil is different from many seed or nut oils because it’s made by crushing whole olives and pressing them without chemicals or high heat. This process keeps the oil’s natural taste, aroma, and nutrients intact, especially in high-quality cold-pressed versions.

Olive oil is loved for its versatility in the kitchen. It’s perfect for drizzling on salads, marinating meats, sautéing vegetables, or even baking. The flavor varies from fruity and peppery to mild and buttery, depending on the olive type and how it’s made. In India, where cooking often involves high-heat frying and tempering spices, olive oil is becoming a healthier alternative to traditional oils. What makes it special is its rich content of healthy fats and antioxidants that support overall well-being. More Indians are trying global foods and focusing on health, so knowing how to use olive oil helps make better cooking choices every day.

Why is Olive Oil Gaining Popularity in India?

India’s growing interest in health and global flavors has boosted the popularity of olive oil. While traditional oils like mustard, sunflower, and coconut have long been kitchen staples, more people are turning to the best olive oil in India for its superior nutrition and taste. Rich in antioxidants and healthy fats, olive oil offers a heart-friendly alternative that fits well with modern lifestyles. As lifestyle diseases increase, choosing oils with better health benefits is more important than ever. Olive oil also brings a distinct Mediterranean flavor to Indian cooking, making it a flavorful and nutritious choice. With increasing awareness about wellness, the demand for high-quality, cold-pressed olive oil continues to rise across Indian households.

The growing popularity of olive oil in India is mainly due to the rising middle class and their access to information through social media and health influencers. Many people, especially the younger urban generation, are more drawn to the best olive oil in India because of its benefits for weight management and skin health. It is now easier to find imported olive oil brands, as well as local options, in supermarkets, online stores, and small local shops. The COVID-19 pandemic also played a role in increasing its demand as people focused more on foods that boost immunity, with olive oil’s antioxidant properties becoming well-known. These factors together have made olive oil a popular, healthy choice in Indian kitchens.

Olive Oil Market in India

In terms of consumption data, the Indian olive oil market has shown remarkable growth. According to recent reports, the market was valued at approximately USD 515.2 million in 2024, with projections to reach USD 1,558.3 million by 2033, growing at a compound annual growth rate (CAGR) of 12.14%. Consumption volumes have also surged, from around 13,000 metric tons in 2021 to an estimated 14,000 metric tons by 2026, marking a steady annual increase of about 1.5%. While palm and soybean oils still dominate overall edible oil consumption—palm oil alone accounted for over 8 million metric tons in 2023—olive oil’s niche is expanding rapidly, particularly in premium segments. This growth persists despite challenges like high import tariffs and price fluctuations due to global supply issues, indicating strong consumer demand. As more households experiment with fusion recipes, like using olive oil in tadkas or salads, its integration into everyday Indian cooking is set to deepen.

Health-Beneficial Nutrients in Olive Oil

Even Indian oil brands offer quality olive oils that are packed with a variety of nutrients, making them popular among health-conscious individuals. Olive oil is known for its beneficial fats, primarily monounsaturated fatty acids (MUFAs), which constitute about 73% of its total fat content. The star among these is oleic acid, a type of MUFA that has been extensively studied for its role in reducing inflammation and improving heart health. Unlike saturated fats found in butter or coconut oil, oleic acid helps lower bad cholesterol (LDL) levels while maintaining or even increasing good cholesterol (HDL), thus supporting cardiovascular function. Research shows that diets rich in MUFAs, like the Mediterranean diet, can decrease the risk of heart disease by up to 30%.

Olive oil is much more than just a source of healthy fats—it is rich in natural antioxidants. Powerful polyphenols like hydroxytyrosol and oleuropein help fight oxidative stress by neutralizing free radicals in the body. These plant compounds are known for their anti-inflammatory properties, which may support joint health and overall wellness. Olive oil is also a natural source of vitamin E (around 1.9 mg per tablespoon), which supports skin health by aiding cell repair and protecting against early signs of aging. In addition, it provides small amounts of vitamin K, a nutrient that plays a role in blood clotting and maintaining strong bones.

The health benefits extend to metabolic and neurological areas as well. Regular consumption has been linked to better blood sugar control, making it beneficial for diabetics, as the healthy fats slow down glucose absorption. For brain health, the anti-inflammatory properties may reduce the risk of cognitive decline, with studies suggesting a lower incidence of Alzheimer’s in populations that consume olive oil daily. It’s also gut-friendly, promoting beneficial bacteria and aiding digestion. However, portion control is key, as olive oil is calorie-dense at about 120 calories per tablespoon. When incorporated thoughtfully, its nutrient profile—combining fats, antioxidants, and vitamins—makes it a powerhouse for long-term health, from lowering blood pressure to enhancing immune response.

Types of Olive Oils in India

In India, the olive oil landscape is diverse, catering to a wide range of culinary needs and preferences. With imports primarily from Spain, Italy, and Greece dominating the market, consumers have access to various grades that differ in processing methods, flavour profiles, and uses. The classification is based on factors like acidity levels, extraction techniques, and refinement processes, ensuring options for everything from raw drizzling to high-heat cooking. Extra virgin olive oil stands out for its superior quality, obtained through cold-pressing without chemicals, preserving natural antioxidants and a robust taste. Virgin olive oil follows closely, with slightly higher acidity but similar purity. Refined variants, including extra light and pure olive oil, undergo processing to neutralize flavors and increase smoke points, making them ideal for Indian frying. Pomace olive oil, derived from the residue after initial pressing, is more affordable and suited for everyday use. This variety allows Indians to blend traditional recipes with healthier alternatives, though awareness about authenticity labels like PDO (Protected Designation of Origin) is growing to combat adulteration. As demand rises, local production in states like Rajasthan is emerging, adding a desi twist to this global staple.

Cold-Pressed Extra Virgin Olive Oil

Cold-pressed extra virgin olive oil is considered the best olive oil in India for purity, taste, and nutrition. Extracted mechanically at low temperatures (below 27°C), it retains natural flavor, aroma, and essential nutrients without chemical processing. This premium grade contains monounsaturated fats (oleic acid) and beneficial omega-3 and omega-6 fatty acids, which are known to support heart health, manage cholesterol levels, and provide anti-inflammatory benefits. Rich inantioxidants like polyphenols and Vitamin E, it is widely recognized as one of the healthiest cooking oils and a key part of the Mediterranean diet.

With its low acidity (under 0.8%) and vibrant fruity flavor, extra virgin olive oil is perfect for dressings, dips, marinades, and drizzling over cooked dishes. While its moderate smoke point (190–210°C) makes it less suitable for deep-frying, it excels as a finishing oil to enhance both taste and nutrition. Imported mainly from Spain, Italy, and Greece, authentic cold-pressed olive oil is increasingly popular among Indian households. Many consumers now prefer to buy olive oil online or from trusted brands that ensure quality, certification, and genuine Mediterranean origin.

Extra Light Olive Oil

Extra light olive oil is a refined form of olive oil that undergoes processing to remove strong flavor, aroma, and color, giving it a mild and neutral taste. With a high smoke point of up to 240°C, it is one of the best cooking oils in India for high-heat methods like frying, roasting, baking, and stir-frying. Unlike butter or ghee, this oil is lighter and easier to digest, making it a practical choice for families looking to switch to a healthier oil without changing the natural taste of Indian recipes.

Although the refining process reduces some antioxidants and polyphenols compared to extra virgin olive oil, extra light olive oil still retains healthy monounsaturated fats (MUFA) that support heart health and cholesterol balance. Its versatility and affordability make it popular among Indian households transitioning from traditional seed oils. Widely available in supermarkets and easy to buy olive oil online, it has become a go-to option for everyday cooking where a light taste and high heat stability are required.

Pomace Olive Oil

Pomace olive oil is a refined variety made from the leftover olive pulp (pomace) after the initial cold pressing. Through controlled use of heat and solvents, it is processed and then blended with virgin olive oil to improve flavor and quality. With its neutral taste, light texture, and a high smoke point of about 230°C, pomace olive oil is considered one of the best oils in India for deep-frying, bulk cooking, and restaurant use, as it withstands Indian cooking methods like frying pakoras, parathas, and gravies without burning.

While it contains fewer antioxidants and polyphenols compared to extra virgin olive oil, pomace olive oil still provides a good amount of monounsaturated fatty acids (MUFA) that support heart health and make it a better alternative to traditional refined seed oils. Its affordability and wide availability have made it increasingly popular among large Indian families, commercial kitchens, and those looking to buy olive oil online at an economical price, without compromising too much on health benefits.

Best Olive Oil Brand in India

When it comes to selecting the best olive oil in India, Jivo Wellness emerges as a frontrunner, blending quality, affordability, and innovation to meet the diverse needs of Indian consumers. Founded with a vision to promote healthier lifestyles through superior edible oils, Jivo Wellness has carved a niche since its inception by focusing on imported, high-grade olive oils from renowned producers in Spain and Italy. The brand emphasizes purity and sustainability, ensuring their products are free from harmful additives and sourced ethically. What sets Jivo apart is its commitment to adapting olive oil for Indian palates—recognizing that traditional cooking involves bold spices and high temperatures, they’ve curated variants that withstand these without losing nutritional value.

Jivo Wellness isn’t just about olive oil; it’s a holistic wellness brand that extends to canola oils and health drinks, but their olive oil lineup is particularly noteworthy. With a strong emphasis on heart health, their oils are rich in monounsaturated fats that align with dietary recommendations from nutritionists. Customer reviews often highlight the brand’s reliability, with many praising the light texture and authentic flavors that enhance everything from dal tadka to grilled veggies. In a market flooded with options, Jivo stands out for its transparent labeling, including details on origin and pressing methods, which builds trust among health-conscious buyers. Their packaging, often in tins or bottles that preserve freshness, adds to the appeal.

The brand’s growth story is inspiring—starting from humble beginnings, Jivo has expanded distribution across major e-commerce platforms like Amazon and BigBasket, as well as offline stores, making premium olive oil accessible even in tier-2 cities. Positive feedback on platforms like Reddit and Quora underscores its value for money, with users noting how it outperforms generic brands in taste and health benefits. Jivo also invests in education, running campaigns on social media about the benefits of switching to olive oil best for healthy cooking, which has helped demystify the product for first-time users. Environmentally, they promote recyclable packaging and sustainable sourcing, appealing to eco-aware millennials.

Moreover, Jivo’s innovation shines through in their product diversification, offering not just standard olive oils but specialized ones like extra light for daily use. This adaptability has earned them accolades, including high ratings in independent lab tests for purity. For families seeking the best cooking oils in India, Jivo provides a balanced option that’s neither too pricey nor compromising on quality. Their customer service, with responsive support for queries, further enhances loyalty. In essence, Jivo Wellness represents the fusion of global standards with local relevance, making it a go-to brand for anyone aiming to incorporate healthy olive oil into their routine. With consistent quality and a focus on wellness, Jivo is poised to lead the olive oil revolution in India for years to come.

Jivo’s Cold-Pressed Extra Virgin Olive Oil

Jivo’s Cold-Pressed Extra Virgin Olive Oil is a premium offering, sourced from select Spanish olives and extracted without heat to lock in natural goodness. Ideal for drizzling over salads or as a finishing oil, it boasts a rich, fruity aroma and low acidity for maximum health benefits. This variant is packed with antioxidants, making it the olive oil best for healthy cooking in raw or low-heat applications.

Jivo’s Extra Light Olive Oil

For versatile everyday use, Jivo’s Extra Light Olive Oil shines with its refined, mild flavor that complements Indian spices perfectly. With a high smoke point, it’s perfect for frying and roasting, retaining essential fats while being light on the palate. As one of the best cooking oils in India, it supports heart health without overpowering dishes.

Jivo’s Pomace Olive Oil

Jivo’s Pomace Olive Oil provides an affordable yet nutritious option, refined from olive residue for a neutral taste suited to high-volume cooking. It’s durable under heat, making it great for deep-frying, and still offers monounsaturated fats for wellness. This healthy olive oil is a smart choice for budget-conscious households seeking quality.

Conclusion

Olive oil has firmly established itself as a cornerstone of healthy cooking in India, blending global health trends with the vibrant flavors of Indian cuisine. Its rise, fueled by growing health awareness and a shift towards premium, nutrient-rich oils, underscores its appeal across urban kitchens. With impressive consumption growth—reaching 14,000 metric tons by 2026—and a market set to hit USD 1.5 billion by 2033, olive oil is no longer a luxury but a viable choice for everyday meals. The health benefits, from heart-protective monounsaturated fats to antioxidant-rich polyphenols, make it a standout among cooking oils, offering benefits like reduced inflammation and better metabolic health.

Among the types available, cold-pressed extra virgin olive oil excels for its purity and robust flavor, ideal for dressings, while extra light and pomace variants cater to high-heat Indian cooking, ensuring versatility. Jivo Wellness, with its commitment to quality and affordability, leads the market by offering products tailored to Indian needs, from their antioxidant-packed extra virgin to their budget-friendly pomace oil. Choosing the best olive oil in India means balancing taste, health, and practicality, and brands like Jivo make this easier with their trusted range. As you explore healthy olive oil options, incorporating these into your diet can elevate both flavor and well-being, making every meal a step towards a healthier lifestyle.

FAQs

Which olive oil is best for Indian cooking?
Extra virgin olive oil is perfect for salads, while extra light and pomace olive oil work best for frying, roasting, and Indian tadkas.

Why is olive oil considered healthy?
Olive oil is rich in monounsaturated fats, antioxidants, and vitamins that support heart health, digestion, and immunity.

Can we use olive oil for frying in India?
Yes, extra light and pomace olive oil have high smoke points, making them safe and healthy options for deep-frying and everyday Indian cooking.

What is the difference between extra virgin, extra light, and pomace olive oil?
Extra virgin is pure and flavourful for raw use, extra light is refined and mild for high-heat cooking, and pomace is affordable for bulk frying.

 Is it safe to cook with olive oil at high temperatures?
Yes. High-quality olive oils, especially extra light and pomace, have smoke points up to 410°F, making them safe for frying and roasting. EVOO is stable for medium heat cooking but not ideal for deep frying due to its lower smoke point.