What are the best cooking oils in India?

Looking for the best cooking oils in India? Find out which oils offer the most health benefits, from cold-pressed olive oil to nutritious mustard and sunflower oils.

India’s Rising Edible Oil Consumption

NITI Aayog highlights the sudden peak in per capita consumption of edible oils in India, recording 19.7 kg/year consumption outpacing domestic production. India imported 16.5 million tonnes of edible oils in 2022-23 to meet domestic and industrial demands, as domestic production could only meet 40-45% of the national requirements. To fulfil the demand-supply gap, the government is considering new approaches and targets to increase the national supply to 16 MT by 2030 and 26.7 MT by 2047. Additionally, this growing demand is driving increased interest in cultivating oilseed crops domestically and promoting healthier alternatives like FSSAI-compliant, chemical-free, best cold-pressed oils to meet consumer preferences and nutritional needs.

Consumption of Edible Oil in India

India represents a diversified culture but unifies as a pace-setting global economy. It is a nation that not only houses different religions but also showcases a variety of foods, including varied cuisines. What draws a line of distinction, is the method of cooking and types of cooking oils used in different parts of India. The eastern part of India prefers consuming less oily and fried foods, whereas the western part, especially Gujarat and Maharashtra, consumes the highest per capita oil consumption, reaching up to 28 kg annually. In Northern India, per capita consumption of edible oil is reported at 18-20 kg annually, and in Southern India at 16-17 kg annually, which is at par with the national consumption. It is doubtless acknowledging that the consumption of edible oils in India is high. Be it any part of India, what matters is, which is the best cooking oil in India that you should use to maintain a healthy blood cholesterol level and lower risk of heart-related diseases. Always look for healthy cooking oils that are cold-pressed and chemical free.

Let us see what types of cooking oils in India are popular and commonly used in kitchens for healthy cooking.

Types of Cooking Oils

Canola Oil

Canola oil is one of the healthiest cooking oils and is bound to be the best cooking oil in India. The seeds of the canola plants, which contain 40% oil content, are used to extract oil, and only the cold-pressed canola oil holds health-boosting properties compared to the refined version. The extraction process of canola oil stages – cleaning, crushing, pressing, and sometimes using solvents to maximize oil yield. What makes cooking oils the best is their method of extraction and ingredients, and canola oil passes both the criteria. It contains the lowest levels of saturated fats compared to other edible oils, which is beneficial for reducing cholesterol levels. Monounsaturated and polyunsaturated fats in canola oil help improve heart health and support cell function. High-oleic canola oil is considered healthy due to its elevated levels of oleic acid, a monounsaturated fatty acid known for its beneficial effects on heart health. The U.S. Food and Drug Administration (FDA) has recognized the potential health benefits of oleic acid and advises that replacing saturated fats with oils rich in oleic acid, such as high-oleic canola oil, may help reduce the risk of coronary heart disease. High-oleic canola oil is good for heart health, mainly because it’s rich in monounsaturated fat (oleic acid), making up about 70% of the oil. If it’s cold-pressed, it may retain more natural nutrients, but the real health benefits come from its healthy fat profile.

Also Read: What the Dietitian says – Why Cold-Pressed Canola Oil Supports Brain and Heart

Mustard Oil

Mustard oil is the most popular and commonly consumed cooking oil in India, accounting for around 51% of total edible oil consumption. There are four types of edible mustard oils in the market, Kachchi Ghani Mustard Oil, Refined Mustard Oil, Organic Mustard Oil, and Blended Mustard Oil. Cold-pressed Kachchi Dhani Mustard Oil contains nutritive properties and is free from chemicals.  Extract of the first-pressed mustard seed holds the natural properties and its consumption benefits health. Cold-pressed Mustard oil is considered one of the best cooking oils in India due to its natural processing method and health-enhancing content. It lists ingredients like omega-6 and omega-3 fatty acids, both inherit cardio-positive properties. The anti-inflammatory properties of omega-3 are helpful in joint and muscle stiffness. Mustard oil also contains vitamins A, C, and E, including minerals like zinc, calcium, selenium, and magnesium, all of which may help improve bone health and immunity. Mustard oil contains glucosinolates, natural compounds with potential antimicrobial properties, which may help protect food from spoilage. Although all grades of mustard oil are used in India but chemical-free, cold-pressed mustard oil is considered the best for health.

Also Read: The Ultimate Guide to Using Cold-Pressed Mustard Oil in Winter for Health and Skin

Olive Oil

Olive Oil, if extracted through the cold-pressed method, is the best edible oil for cooking. It is known for its nutritional value when used in cooking and curing properties in medicinal use. There are five types of olive oils used in cooking in India – Extra Virgin Olive Oil, Virgin Olive Oil, Pure Olive Oil, Refined Olive Oil, and Olive Pomace Oil. The best cooking oil for edible purposes is Extra Virgin Olive oil, as it retains natural properties that are health-beneficial. The first three types of olive oils are suitable for low-heating cooking and retain natural health-beneficial properties.  Olive oil contains oleocanthal, an anti-inflammatory compound that helps reduce pain, and Vitamin E, helpful in protecting cells from damage. Cold-pressed olive oil is the best cooking oil in India and can be beneficial for those with heart conditions due to its nutritional profile and health benefits. Extra-virgin olive oil contains a high level of monounsaturated fats and polyphenols, which may help reduce liver inflammation and prevent the progression of liver diseases by enhancing lipid metabolism and reducing oxidative damage. Even celebrities like Jennifer Lopez stand by olive oil because of its healthy, versatility and high nutritional profile.

To know the extraction process of the best quality of cold-pressed extra virgin olive oil, read our blog – Purity in 7 Steps: How the Best Olive Oil in India Is Made

Also Read: 10 Proven Benefits of Extra Virgin Olive Oil – with just 1 to 2 Teaspoons Daily

Sunflower Oil

Sunflower oil is a type of vegetable oil, extracted from sunflower seeds, and is known for its light texture, neutral flavour, and high nutritional value, depending on the methods of extraction. Sunflower oil is naturally rich in vitamin E, a potent antioxidant that helps protect cells from oxidative damage and supports skin health. Three types of edible sunflower oils are consumed in India: Cold-Pressed Sunflower Oil, Refined Sunflower Oil, and High-Oleic Sunflower Oil. The best cooking oil in India in the sunflower oil segment is cold-pressed sunflower oil. Sunflower oil is rich in omega-3 polyunsaturated fats, especially linolenic acid, which helps to maintain normal blood cholesterol levels when consumed in moderation as part of a balanced diet. It scopes non-chemical and non-heating extraction methods and retains the oil’s natural nutrients, antioxidants, and flavour. Buying sunflower oil from the best cooking oil brand in India ensures heart health, improves digestion, and supports skin health.

Also Read: Best Sunflower Oil in India for Cooking: Why Cold-Pressed Sunflower Oil Stands Out

Soyabean Oil

Soyabean Oil categorizes as vegetable oil and is extracted from soyabean seeds. It is the most widely consumed edible oil globally and in India. Households in India generally use refined soyabean oil for cooking, but other types of soyabean oils are also available – Mechanically Pressed Soybean Oil, Solvent-Extracted Soybean Oil, Hybrid Extracted Soyabean Oil, and Virgin Soybean Oil (Cold Pressed). The best cooking oil brand in India offers Soyabean oil fortified with vitamins A & D, contains zero trans fat, cholesterol, and sugar, and is also free from argemone oil.

Also Read: Choosing the Best Cooking Oil in India: Is Soyabean Oil the Healthiest Oil for Indian Kitchens?

Did you know? Mixing oils is a smarter choice for your health

In a balanced diet, you need to maintain the right fat ratio. The goal is to keep the ratio of polyunsaturated fats (PUFAs) to saturated fats (SFAs) between 0.81 and 1.0, and to get enough essential fatty acids like linoleic acid and alpha-linolenic acid, ideally between 5-10%. Using just one type of cooking oil usually can’t provide this balance because each oil has different nutrients.

That’s why blending different oils can help. Mixing oils increases the benefits by combining the strengths of each, providing a better balance of healthy fats and antioxidants. It also improves how well the oil handles heat and stays fresh. For example, a blend of rice bran oil and safflower oil (70:30) with added antioxidants has been shown to improve cholesterol and reduce inflammation. Similarly, using canola oil alone or blended with flaxseed oil can lower bad cholesterol (LDL) and improve heart health.

Besides nutritional advantages, mixed oils often have a higher smoke point, making them more suitable for high-heat Indian cooking methods like frying or sautéing. This means healthier fats stay intact, while the oils remain fresh longer, thanks to natural antioxidants such as vitamin E or rosemary extract added to many blends.

Switching from regular cooking fats to blends like canola with flaxseed oil is an easy and effective way to meet healthy eating goals. Plus, blending oils doesn’t change the taste or texture of Indian cooking, so you can enjoy your favorite dishes without compromise.

Next time you cook, try choosing the right oil blend for your meal and take a step toward better health!

This version uses simple language and popular health-related keywords like PUFA, SFA, alpha-linolenic acid, antioxidants, cholesterol, LDL, and blends, aiming for clarity and relevance to your interests.

Tips for choosing and using oil blends:

• Look for cooking oil blends that have a balanced MUFAs, PUFAs, and low SFAs.

• Check for smoke points as low smoke point tend to break up when heated at high temperature.

• Store oils in a cool, dark place to prevent spoilage.

• Keeping changing oil blends every few months to maximize health benefits.

Healthy Blend of Cooking Oils Popular in India:

Blending Rice Bran + Sunflower Oil
This blend contains the nutritive content of sunflower oil, including vitamin E, polyunsaturated fats (PUFA), and natural antioxidants, along with the monounsaturated fats (MUFA) present in rice bran oil. Together, this healthy combination of two oils offers perfect frying qualities and a nutritious meal without making the food heavy.

Blending Canola + Olive Oil
This blend has mild canola oil, full of heart-friendly MUFA and omega-3 fats, combined with antioxidant-rich olive oil. It balances healthy fats well and works great for sautéing and salad dressings.

Blending Mustard + Rice Bran Oil
Mustard oil has strong flavor and a good amount of omega-3 fatty acids, while rice bran oil gives antioxidants and balanced MUFA and PUFA. This oil blend ensures good taste and nutrition, and is ideal for all types of cooking in India.

Blending Soybean + Sunflower Oil
Both oils are high in PUFA and vitamin E, making this blend light and easy to digest. It’s a healthy choice for stir-fries and everyday Indian curries.

Blending Groundnut + Sesame Oil
Groundnut oil is rich in MUFA and antioxidants, paired with sesame oil’s vitamin E and anti-inflammatory benefits. This flavorful blend is great for tandoor cooking and stir-fry dishes.

Also Read: Blending the Best Cold-Pressed Oils: Canola and Extra Virgin Olive Oil

To know about the best brands of cooking in India, do click on the Link.

Interesting Facts About Healthy Cooking Oils

• Some healthy cooking oils naturally contain unique antioxidant compounds beyond vitamin E, such as polyphenols and phytosterols, which may provide additional protection against oxidative stress and inflammation in the body.

• The fat composition in healthy oils often includes certain minor fatty acids like omega-7 (palmitoleic acid), which can support metabolic health and are not as widely recognized as omega-3 or omega-6 fatty acids.

• The stability of healthy oils at high heat is not only about smoke point; certain oils have antioxidants that can delay or prevent the formation of harmful oxidation products when heated, adding an extra layer of health protection.

• Many healthy cooking oils have a long shelf life due to their natural composition, including the presence of natural preservatives like tocopherols, which prevent rancidity even without refrigeration if stored properly.

• Some oils possess subtle antimicrobial properties, which can help inhibit the growth of certain bacteria or fungi, contributing to food preservation and gut health.

• The flavor profile of many healthy oils is influenced by trace compounds such as aldehydes and volatile organic compounds, which also have health-promoting effects, like anti-inflammatory and antimicrobial actions.

• Cold-pressed or minimally processed oils retain more of their natural micronutrients and bioactive compounds compared to highly refined oils, which can greatly affect their health benefits beyond just fat content.

• The synergy of compounds in these oils means their health effects are often more than just the sum of their fatty acids; oils can modulate gene expression related to inflammation, cholesterol metabolism, and antioxidant defense.

• Some healthy oils have adaptogenic-like properties, helping the body manage oxidative stress more effectively, a concept gaining interest but still not widely known among general consumers.

Conclusion

When choosing the best cooking oils in India, it’s essential to prioritize oils that not only complement your cooking style but also support your health. Whether it’s the heart-healthy olive oil, the anti-inflammatory mustard oil, or the nutrient-rich sunflower oil, each type offers unique health benefits. Among them, cold-pressed oils like Extra Virgin Olive Oil and Cold-Pressed Sunflower Oil stand out for their purity, natural nutrients, and ability to retain health-boosting properties.

By making informed choices and selecting oils that provide the most nutritional value, you can enhance your meals and improve your overall well-being. If you’re looking for premium cold-pressed oils to elevate your cooking, visit Jivo’s collection of healthy oils, where quality meets health in every drop. Choose only cold-pressed oils because these carry healthy nutrients in pure form, which benefits health in numerous ways.

FAQs

Which oil is best for cooking in India?

The selection of the cooking oil in India is based on taste and health factors. Cold-pressed edible oils are best for health as their extraction method is natural.

Which mustard oil is best for cooking?

Cold-pressed Kachi Ghani mustard oil is considered one of the healthiest cooking oils in India. It contains unsaturated fats (MUFA & PUFA) that are health-beneficial and have zero trans fat.

Which olive oil is best for Indian cooking?

For low-temperature cooking, cold-pressed extracted olive oil is best for Indian cooking, like the Extra Virgin oil. You can also opt for Virgin Olive Oil and Pure Olive Oil.

Why are cold-pressed cooking oils good for health?

Cold-pressed cooking oils are naturally extracted,i.e., they are mechanically pressed under minimal heat, which keeps the natural content nutritious. Further, it involves no chemical processing and contains no additives, making it a healthy cooking oil.

Can cold-pressed oils be used for skincare or haircare?

Yes. Cold-pressed extra virgin olive oil, coconut oil, and mustard oil are considered the best oils in India that benefit hair and skin health.

Is it safe to reuse cold-pressed oils after cooking?

Whether cold-pressed or refined, reusing cooking oil is generally not recommended, as repeated heating can produce harmful substances and cause oxidation, which may negatively impact health.

Is cold-pressed mustard oil good for heart health?

Mustard oil is rich in monounsaturated fatty acids (MUFA) and omega-3 fatty acids, which may help lower bad cholesterol and support cardio function.

 Is canola oil suitable for people with dietary restrictions?
Canola oil is plant-based, cholesterol-free, and suitable for vegetarian and vegan diets.

 What should I consider when buying canola oil?
Look for cold-pressed or minimally processed canola oil for maximum nutritional benefits. Always check for freshness and proper storage, as oils can go rancid over time.

What’s healthy about cold-pressed sunflower oil?

Cold-pressed sunflower oil is healthy because it’s rich in vitamin E, a powerful antioxidant that protects your cells, and contains a good balance of monounsaturated and polyunsaturated fats that may help support heart health.

Why choose cold-pressed oils over refined oils?

Cold-pressed oils, like cold-pressed mustard or sunflower oil, retain natural nutrients, antioxidants, and flavors due to minimal processing. They avoid chemicals and high heat, making them healthier for heart, skin, and digestive health compared to refined oils.

Can I use olive oil for high-heat cooking in India?

Extra virgin olive oil (EVOO) is best for low-heat cooking or raw uses like dressings due to its lower smoke point (320–375°F). For high-heat cooking like frying, use cold-pressed canola or mustard oil with higher smoke points.

What’s the most commonly used cooking oil in India?

Kachi Ghani Mustard Oil has been used in India for a long time. It is still used both for cooking and superficial applications. For more health benefits, cold-pressed mustard oil is recommended.

Are blended cooking oils a better choice than single oils?
Yes. Blending cooking oils like rice bran with sunflower or canola with olive offers a balanced mix of MUFA and PUFA, improved heat stability, and enhanced nutritional value for Indian dishes.

What makes olive oil one of the best cooking oils in India?
Cold-pressed extra virgin olive oil retains its natural antioxidants and healthy fats, making it ideal for dressings, stir-fries, and light Indian cooking styles.

What are the best healthy cooking oils in India?

Mustard, olive, coconut, sesame, and groundnut oils are among the best healthy cooking oils in India, known for their rich nutrients and heart benefits.

How much oil should be used daily for a balanced diet?

Using 2-3 tablespoons of healthy oils per day per person supports balanced calorie intake and provides essential fats.