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.

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.

Let us see what types of cooking oils are used in kitchens.

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 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.

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. Mustard oil is considered the best cooking oil in India due to its 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.

Olive Oil

Olive Oil, if extracted through 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 heath-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.

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 upon the methods of extraction. 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. 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.

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.

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.

FAQs

Which oil is best for cooking in India?

Selection of cooking oil 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.