Best Cooking Oil in India in 2023 – Only Essential Guide

Indians are searching for the best cooking oil in India on Google. It is also one of the top discussion points on many food and health groups.

So stay calm, I have got you covered.

In the global context, Indian cooking conditions differ greatly since it requires a lot of deep frying where temperatures can rise to 175 degree Celsius.

From breakfast till dinner, every meal is dependent on oil.

Most Indians living in towns and cities consider their cooking oil to be good enough, which is factually incorrect and untrue.

Poha, upma, poori, vada, parantha, dal, curry, fish, egg, meat preparations, pav bhaji, chops, samosa – you name it and there is a considerable dosage of oil involved.

What You’ll Read

• How healthy is your cooking oil?
• Avoid these Oils in Indian cooking
• How good is olive oil for Indian cooking?
• The 5 best oils for Indian cooking in 2023
• Frequently Asked Questions on Healthy Cooking Oil in India
• Oil best practices for Indian cooking

How Healthy is Your Cooking Oil?

It’s intriguing to notice how we, the Indians are running after refined products – refined edible oil, refined salt, refined sugar, refined flour, and what not.

Let me stick to cooking oil here.

I was born, brought up and currently live in Eastern India. When I was a kid, like two decades ago, every household in the neighborhood used mustard oil. You could smell the aroma when you walked by.

In other parts of India people used ground nut oil, coconut, or sesame oil.

The Refined Oil Narrative – How Refined Oil Entered Indian Kitchens

But then came an open economy and the western influence told you to embrace refined oil – refined sunflower oil, refined rice bran oil, etc.

Newspaper and magazine op-eds told you that your desi-oil is harmful for being fatty and high in cholesterol – the primary reason for heart diseases.

And along with it came studies from reputed research laboratories.

For example, mustard oil was fed to rats and the rats developed heart problems.

These results were published in national and regional dailies and we were told that the alternative is refined oil.

A narrative was built to push refined oils in millions of Indian kitchens overnight. On the basis of experiments done on rats and mice. Millions of dollars were spent by companies to drive their agenda.

You were convinced by the repeated ads. A lie told a hundred times seems like the truth.

The gullible citizens that we have always been, we embraced this idea very quickly.

Slowly but quite steadily, the bottles of kachhi ghani mustard oil were taken off kitchen shelves and replaced with refined sunflower oil.

The local kirana shops felt the pulse of the buyers and stocked more refined sunflower oil while the dark corner was reserved for the occasional kachhi ghani customer.

This continued for decades. It still is the norm today.

The Problem with Refined Oil & Why It is Bad for Your Health

A refined sunflower oil bottle of 1 liter costs you around ₹150 bucks depending on the brand while a kachhi ghani mustard oil of the same volume costs you over ₹200.

The cost of traditional Indian cooking oil costs you 50% more.

Understanding Heated vs Cold Pressed Method

Before jumping further into why and how it is harmful, let me in very brief explain the oil extraction process in very brief.

Globally, oil manufacturing process is done in either of the two ways – heated and cold pressed.

In the heated method, the seeds are subjected to high temperatures to break them down and produce oil which is later purified and bleached using chemicals. The yield is high, the quality is poor for human consumption.

In the cold pressed method, the seeds are broken and oil yield is through pressure, with no or very limited heat. The yield with such a method is low, however, it produces high quality oil. This makes cold pressed cooking oil very healthier.

The Refined Oil Manufacturing Process is Flawed

Primarily, you have every dish being cooked in a refined, odorless, colorless, and thus a useless oil in most Indian kitchens today on a daily basis.

You have total disregard for whether the subcontinent climate, our style of cooking demands and justifies the usage of refined oil.

Most refined oils are produced in mass through a process in which the oil is cleaned with chemicals and heated to a very high temperature, also called the heated method. The heat oxides the oil and creates free radicals.

Free radicals are harmful to human body and can damage the cells. Such oils have more trans fat which is very unhealthy for human consumption and is considered one of the causes for life-threatening diseases.

All this is done to increase the shelf life of the oils.

Oils to be Avoided for Indian Cooking

You should avoid using any of these oils for Indian cooking as they are toxic in the long run.

• Vegetable oil
• Soybean oil
• Canola oil
• Safflower oil
• Margarine or Butter
• Any oil that is marked refined, hydrogenated or partially-hydrogenated

You must note that the oil mentioned in the list above have high smoking point when refined, however, have very low smoking point when cold-pressed or unrefined.

Smoking point is an important factor for Indian cooking. Smoking point is the temperature at which the oil breaks down to release harmful chemicals. The higher the heat applied, the nearer the oil reaches to the smoking point.

So while an unrefined version cause them to have very low smoking points, refining them degrades their quality to a large extent.

Your best bet would be to avoid them.

Is Olive Oil the Best Cooking Oil in India?

Another trend I see these days and that enrages me is the usage of olive oil while cooking in India.

The other day in an online food community on Facebook, I saw a person happily showcasing his tandoori chicken that he claimed was “healthy” as he used olive oil on it.

A conversation with him confirmed that he had replaced butter, or refined oil with a known olive oil brand.

I was aghast when another foodie showcased his cheese balls fried using olive oil.

Firstly, most olive oil in Indian market is either of very poor quality or a blended product.

For example, olive oil blended with rice bran oil is marketed as a brand that when pronounced sound same as “olive” oil.

Secondly, olive oil is primarily used in western cooking for dressing of salads. Indian cooking is exactly opposite which involves a lot of frying and cooking of spices for gravies.

Olive oil has a very low smoking point making it unhealthy and unsuitable for Indian cooking.

Surprisingly, most Indian supermarkets or air-conditioned grocery stores have racks reserved for olive oil at convenient spots that is easy for the eye to spot. More profits, I guess!

Why would you pay hundreds of bucks for something that is extremely unhealthy for your cooking method? I wonder!

The Best Cooking Oil in India in 2023

Now that I have told you why refined oils and olive oil is bad for health in terms of Indian cooking, I must tell you what to use instead.

Thankfully, there are great products still available in the Indian market.

You can get many of them in the local kirana stores, or in the neighborhood supermarkets like Big Bazaar, Reliance Fresh, etc.

If not, all are available online and you can easily get them home delivered from the comforts of your home.

In this section, I will cover the best oil choices for your health.

I will also recommend some of the best cooking oil brands in India based on the oil quality.

Desi Ghee

Undoubtedly, the best fat you can use for cooking is desi ghee.

Desi ghee that is produced from the milk of Indian cow is an excellent medium for cooking. It has good fat, and loaded with a lot of vitamins. Consuming desi ghee increases good cholesterol and reduces bad cholesterol.

Cooking with ghee helps develop immunity against seasonal health issues and improves digestion.

The only downside to desi ghee is the price. Desi ghee is highly expensive and I have written an entire guide to reveal what is India’s best ghee.

Also while purchasing your desi ghee, you need be careful. There are many brands in the market that claim to be “desi ghee” but is not really one, as most brands produce desi ghee from the milk of buffaloes instead of cows.

The best way to differentiate between cow milk desi ghee and buffalo milk desi ghee is the color. While ghee from cow milk is yellow in color with smaller granules, that from buffalo milk is white with larger granules.

Desi ghee can be considered as the best oil for cooking in India. You can also use desi ghee for sauteing, baking, and also curries.

Divya KAMDHENU’s A2 Desi Gir Cow Ghee (opens in Amazon) is an excellent choice of ghee for Indian cooking. It is expensive. You are lucky if you get a discount.

Farm Naturelle’s desi cow ghee (opens in Amazon) is relatively cheaper and you can consider the same.

However, my favorite when it comes to ghee is an age-old brand from Bengal that has great flavors and value for money – Jharna Ghee (opens in Amazon) which costs much lesser and comes in a 500-gram bottle.

Please note that desi ghee should be used in moderation. Do not go overboard with it unless you exercise daily.

Kachi Ghani Mustard Oil – Best Cooking Oil in India for Frying

Of course, it is not sustainable to use desi ghee for cooking on a daily basis for most people.

That is where mustard oil comes in – the kachi ghani variety is a star in itself. This is also what I and my family have been using for the past 3 decades.

Kachi ghani mustard oil is non-refined and is manufactured through the cold pressed process which does not involve any harmful chemical processing of oil.

Kachi ghani mustard oil is one of the best oil for frying and cooking curries if you are living in India. The climatic conditions are very favorable for the usage of this oil in the country. Mustard oil is also a rich source of monounsaturated fatty acids or MUFA.

Mustard oil can also be considered as one of the best cooking oil in India for heart patients as it promotes a healthy heart.

Many households in North and East India still use mustard oil for cooking. It is a healthy choice.

Fortune, Engine, and Dhara are famous age-old brands when it comes to kachi ghani mustard oils. Each of them are my personal favorite and all of them are priced similar.

You can get a pure Kachi Ghani by Fortune (opens in Amazon) and the mustard oil for cooking by Engine (opens in Amazon) at very affordable rates.

If you are some one who prefers buying in bulk, do consider Engine’s 6 bottles of kachi ghani mustard oil (each of 1 liter, opens in Amazon).

The best part of adopting to mustard oil in Indian cooking is that it is relatively inexpensive and so you would not need to burn a hole in your pocket to include it in your daily expenses.

You can use kachi ghani mustard oil for deep-frying, sauteing, and cooking curries.

In India, Agmark is the only government regulated authority that certifies/grades mustard oil. Among the 13 brands tested by Ministry of Consumer Affairs, Engine and P Mark were the only Agmark certified brands that received good scores. Dalda had the best overall score.

Coconut Oil is best cooking oil for weight management

In the southern provinces of India, coconut oil was largely used till refined oil made their mark felt.

Coconut oil is known to have good fatty acids and aids in regulating weight. So if you are someone who is looking for the best cooking oil in India to lose weight, this is your best bet.

Coconut oil also contains lauric acid which helps in killing of bacteria and virus present within the human body, making coconut oil a very healthy cooking oil in India.

You can use coconut oil for deep-frying, sauteing, baking, and also curries.

KLF Coconad products are worth its price. You can get a 1-liter bottled coconut oil (opens in Amazon) while the one in plastic pouch (opens in Amazon) will cost you much lesser. Their cold pressed virgin coconut oil (opens in Amazon) is quite expensive.

If you wish to try out any other brand, consider Mr. GOLD’s coconut oil (opens in Amazon) which is cheaper and worth every rupee.

Sesame Seed Oil / Til Oil / Gingelly Oil

Gingelly oil is very widely used in Southern part of India today. Food historians say that in regions like Bengal and Odisha, Sesame seed oil was very commonly used in cooking before mustard oil came in vogue.

Til or sesame oil is rich in anti-oxidants and has good anti-inflammatory properties. The oil has heart-healthy omega-3 and omega-6 fatty acids.

It is beyond doubt that til or gingelly oil is one of the most healthies cooking in India in 2023.

Groundnut Oil

If you want to fry anything, look no further. Groundnut oil has considerable amount of monosaturated fat making it an ideal choice for frying.

You can also use this healthy oil for Indian cooking in 2023 where cooking is required on a high heat or high flame.

It has low saturated fat which is also called the bad fat, reducing the risk of heart diseases. No doubt groundnut oil is one of the best oils for the heart today.

FAQs on Healthy Cooking Oil in India

In this section, we will briefly answer some of the most commonly asked questions on healthy cooking oil in India.

Which is best cooking oil in India?

Always consider non-refined, traditional oils for Indian cooking. These can be mustard oil, coconut oil, oil from the sesame seeds, groundnut, and desi ghee.

There is no single best oil. It all depends on your cooking method and amount of heat you expose the oil to. The above-mentioned oils are the safest options.

Which brand of cooking oil is the best?

Depending on the type oil you consume – mustard, coconut, groundnut, sesame, desi ghee; always choose brands that provide non-refined and cold-pressed oil.

You will find a few mentions on this article.

Which oil is best for Indian cooking in the USA?

Avoid refined and olive oils. Consume traditional oils used for Indian cooking – coconut, mustard, sesame seeds, groundnut oils. Many Indian brands are already available in Indian markets.

What cooking oils are good for you?

You must always choose your cooking oil based on the cooking method. If you require to deep fry, for example, you would need an oil that has a high smoking point. You won’t use olive oil for this. However, if you have a salad dressing to be prepared, you can very well use olive oil.

The thumb rule to choose a good cooking oil is to consider traditional oils that your grandmothers used. So if you are in India, you would use mustard, coconut, groundnut and sesame seed oil. This again depends on the region you come from. In Eastern India, mustard oil is heavily used. While in the South, people use a lot of coconut and sesame seed oils.

Which oil is best for heart?

Cold pressed, coconut oil is best for your heart. You may even consider peanut or ground nut oil.

Why you shouldn’t cook with olive oil?

Olive oil has a low smoking point and that makes it unfit for Indian cooking that involves cooking curries, deep frying and sautéing on a high flame. You can however use olive oil for salad and pasta dressings.

What is the healthiest oil for frying?

Mustard, groundnut/peanut, coconut, sesame seed oils have a high smoking point which means these oil can withstand high temperature from deep frying. Hence they can be safely used for frying.

However, take care to ensure that you discard the oil after frying.

If you have a lot of frying to do, you should keep a watch on the color of the oil. If you see the color of the oil darkening, or changing to black, you should change your oil and continue frying using a new batch of oil.

Which oil are bad for you?

Blended oils, hot pressed oils, and oils that have already been used once are bad for you. Whether an oil is bad for you or not also depends on the climate, nature of usage of oil and type of food you cook

For example, if you are in India having Indian food, you should use an oil that has a high smoking point. Using an oil for cooking Indian food is bad for you.

Which oil is best for weight loss?

Your choice of oil does not necessarily have to impact your weight loss journey. Opt for traditional oil, ensure that you use fresh oil every time you cook. Reduce the intake and maintain a healthy lifestyle. Simply changing the oil will have zero impact on your weight loss journey.

Can you fry with olive oil?

Olive oil has a low smoking point and should never be used for frying. If you have to fry, use coconut oil, or mustard, peanut, sesame seed oils.

Best Practices You Should Follow While Cooking with Oil

You might have the best cooking oil on your kitchen shelf and yet commit blunders while cooking. In this section, I will take you through some common mistakes people make and how best to avoid them.

• Control/Limit Oil Intake – Unless you are a super human, limiting your oil intake is always a good practice. However, eliminating oil from diet is not encouraged. Zero oil diets do not make any sense.
• Do Not Reuse Oil After Frying – Never do that. When you fry, the high heat changes the chemical structure of oil making it harmful for further consumption.
• Do not refrigerate oil – Another bad practice that I do not encourage. If there is more oil on the pan that you do not need for the day, please discard it. Storage of used oil is very bad for health.
• Oil Storage – Keep oil covered. You can store oil in a glass bottle. You can also consider wooden containers. Keep oil in a cool or dark place. If possible, keep it in the kitchen cupboard.
• Avoid spray oils – Many spray oils claim to be free from trans-fat which is a lie. Since it is difficult for you to judge just by looking at it, the best thing to do is to avoid it.

The Bottomline

Your body is a temple and it deserves good oil.

Do not feed it vegetable or refined oils.

They are cheap and bad for your health. Throw out the refined oil from your kitchen shelves and gift yourself good health.

Try to switch back to traditional oils for Indian cooking.

If you find this article informative, please share this with your friends and family. What do you think about cooking oils for Indian kitchen? Share with me in the comments section.

If you have any queries, I would love to answer them.