Blog /Grocery/ 18 Best Cooking Oils in India for a Healthy Life [December, 2023]
18 Best Cooking Oils in India for a Healthy Life [December, 2023]
By Aravind Pai -
Cooking oil in Indian cuisine is as basic as salt. You require oil to sauté, fry or even cook your vegetables. Cooking oil is vital to add flavour to Indian food. However, you cannot just pick any cooking oil as your health and your family depends on it. The wrong oil choice can cause cholesterol issues, heart vessel blockages, etc. Therefore, you need to make the healthiest choice.
In this comprehensive guide, we talk about things you need to keep in mind for choosing the best cooking oil in India, and we list the top 18 healthiest choices to opt from.
How to Choose the Best Cooking Oil in India?
You need to know the roots of where your oil is coming from and how it is processed. Knowing the ingredients is also imperative before choosing the best cooking oil. Here are the 4 major things to take care of.
1. Understanding Fats
Fats are two types: one that is good for your health and another that causes damage. Let’s learn what to choose.
Avoid unhealthy fats:
Saturated fat: These fats are unhealthy, and you should avoid foods like cheese, yoghurt, butter, red meat, poultry skin, coconut, kernel oils, etc.
Trans fat: Partially hydrogenated oils form trans fats. They are found mostly in packaged food, so go through the product ingredient list to ensure its constituency.
Choose healthy fats:
Monounsaturated fats: You find these fats in avocados, nuts, etc. Extra virgin olive oil is the best source of these fats.
Polyunsaturated fats: Food that contains omega 6 and omega 3 fatty acids do wonders for your health. Eat chia seeds, flax seeds, walnuts, or oily fish to make your diet omega rich.
2. Know Your Oil’s Smoke Point
To know the goodness of your oil, you need to check the suitability of your oil’s smoke point to get the best health benefits out of it. Check your oil’s smoke point to know better.
3. Check the Extraction Method of Your Oil
Know the refining process of your oil and see if it suits the seeds it has been extracted from. The 3 common extraction methods are: cold pressed, expeller pressed, and chemical solvent.
Comparison of Top 18 Best Cooking Oil in India :
Light taste, high vitamin E, no cholesterol
Rice bran + Soybean
Blended oil, high smoke point, affordable
Fortune Rice Bran
Good for heart health, mild taste
Affordable, high smoke point, omega-3 fatty acids
Light on taste, high in vitamin E, ideal for frying
Borges Olive Oil
Premium quality, extra light, suitable for Indian cooking
Fortune Mustard Oil
Authentic mustard flavor, pungent and strong
Rice bran + Corn oil
Blended oil, high smoke point, cholesterol lowering
Emami Rice Bran Oil
Refined, mild scent, affordable
Tulsi Gold Sunflower
Refined, vitamin E, affordable
Sundrop Coconut Oil
Organic, cold pressed, pure coconut flavor
Mr. Gold Sunflower
Budget sunflower oil, neutral taste
American Garden Olive Oil
Cold pressed, imported, extra virgin
24 Mantra Groundnut Oil
Unrefined, organic, roasted peanut flavor
Organic India Coconut Oil
Extra virgin, organic, cold pressed
Dhara Groundnut Oil
Pure peanut oil, high smoke point
Del Monte Olive Oil
Light olive oil, suitable for Indian cooking
Nutrela Soybean Oil
Rich in PUFA, omega-3 and 6 fatty acids
Trent Rice Bran Oil
Affordable, high smoke point, cholesterol lowering
Figaro Olive Oil
Pure olive oil, extra virgin grade, imported
Top 18 Best Cooking Oil in India
This comprehensive guide lists the 18 best cooking oils in India that would do wonders for your health. These cooking oils boost your heart’s health and provide the right fats to your body. Check them out here:
Key features: Light taste, high vitamin E, no cholesterol
Fortune Sunlite sunflower oil is our top pick for the best cooking oil for daily Indian cooking and frying. Made from sunflower seeds, this oil has a high smoking point which makes it excellent for deep frying. It has a light taste and adds no distinct flavor to food.
With its high vitamin E content and omega 6 fatty acids, Fortune sunflower oil is a healthy choice. Sunflower oil contains no cholesterol and low saturated fat. This makes it good for heart health. The oil has a light texture and is suitable for Indian curries, frying snacks, and more.
Over 30,000 Amazon customers have bought Fortune sunflower oil in the past month and it enjoys positive reviews. With its affordable price, light taste, and high suitability for Indian cooking, Fortune Sunlite sunflower oil is our number one recommendation.
Key features: Blended oil, high smoking point, affordable
Saffola Active is a refined blended oil made from 70% rice bran oil and 30% soybean oil. This combination gives it a high smoking point which makes Saffola Active excellent for deep frying. The oil has a neutral taste and aroma.
Rice bran oil is touted to be the healthiest edible oil. It has a balanced fatty acid profile that contains both monounsaturated and polyunsaturated fats. Rice bran oil has a high percentage of vitamin E and antioxidants like oryzanol which are good for your heart.
The soybean oil content provides omega-3 fatty acids that improve cholesterol levels. Saffola Active oil is economical and suitable for all cooking methods including Indian dishes, baking, sautéing, etc. With its affordable price and health benefits, Saffola Active is one of the best cooking oils for daily use.
If you’re looking for the healthiest edible oil for daily cooking, Fortune Rice Bran oil is an excellent choice. Rice bran oil has a high smoking point and is rich in monounsaturated and polyunsaturated fats. This makes it suitable for deep frying while being good for your heart.
Rice bran oil contains vital antioxidants like oryzanol, vitamin E, and lecithin. Studies show that these antioxidants can improve cholesterol levels and boost heart health. This oil has a mild taste and aroma that doesn’t overpower food flavors.
You can use Fortune rice bran oil comfortably for Indian dishes, sautéing, baking, etc. It is a versatile, affordable, and healthy all-purpose cooking oil. Over 10,000 Amazon customers have purchased this oil and given positive reviews.
Key features: Affordable, high smoke point, omega-3 fatty acids
A versatile and affordable option, Fortune soybean oil is ideal for Indian cooking and frying needs. It has a high smoking point which makes it suitable for deep frying samosas, bhajias, etc. without burning. The light golden oil has a mild nutty aroma and smooth texture.
Soybean oil is considered a healthy cooking oil due to its good balance of saturated, monounsaturated and polyunsaturated fats. It is high in omega-3 fatty acids that promote heart health by improving cholesterol levels and reducing inflammation. This oil also contains vitamin K and vitamin E.
You can use Fortune soybean oil for cooking Indian curries, stir-fries, baking, salad dressings, etc. It has a neutral taste that doesn’t overshadow other flavors. Reasonably priced and widely available, this is one of the best cooking oils for Indian households.
Key features: Light on taste, high in vitamin E, ideal for frying
Dhara sunflower oil is a popular refined cooking oil that is the ideal choice for frying and everyday Indian cooking. It has a high smoking point so does not burn easily. You can use it comfortably for deep frying snacks like aloo tikki, bhajiya, etc.
Made from sunflower seeds, this light golden oil is rich in vitamin E. It has a neutral taste and does not alter flavor profiles of foods. Unlike oils with a strong aroma like mustard oil, Dhara sunflower oil has a mild scent. It adds a smooth texture to dishes without greasiness.
With its affordability and heat tolerance, Dhara is one of the best oils for cooking curries, stir-fries, tandoori dishes, etc. It is versatile, budget-friendly, and healthy, making it a pantry staple. Over 7,000 Amazon customers recommend this oil.
Key features: Premium quality, extra light olive oil, perfect for Indian cooking
For a top-quality olive oil suitable for Indian cooking, Borges extra light olive oil is an excellent choice. Cold extracted and made using the finest olives, this oil has a subtle olive aroma and flavor. The light color and mild taste make it ideal for Indian curries, biryanis, breads, etc.
Borges extra light olive oil has a higher smoke point compared to other olive oils, making it suitable for light frying and sautéing too. Olive oil contains 75% monounsaturated fatty acids that are known to improve heart health. It also provides antioxidants and vitamin E.
While more expensive than other oils, Borges extra light olive oil is perfect for those who want the benefits of olive oil without a strong flavor. The mild, smooth oil brings quality to your Indian cooking.
Key features: Authentic mustard oil taste, pungent and strong flavor
For a quintessential robust, pungent mustard oil flavor, Fortune Kachi Ghani mustard oil is the best choice. Cold-pressed from the finest mustard seeds, this oil has a strong aroma and taste perfect for dishes like aloo posto, pickles, fish curries, etc.
The traditional Kachi Ghani method used to extract this oil helps retain its purity and original flavor. Mustard oil contains about 60% monounsaturated fats along with omega-3 and omega-6 fatty acids. These healthy fats improve heart health and immunity.
If you enjoy authentic mustard oil flavor, Fortune Kachi Ghani is the ideal pick though not suitable for those who prefer mild oils. It can overpower more delicate flavors. Mustard oil adds a savory flavor and depth to meat, fish, lentils, and vegetable dishes.
Key features: Blended oil, high smoking point, cholesterol lowering
A healthy blend of rice bran and corn oil, Saffola Gold oil combines the benefits of both oils. Rice bran oil makes up 78% of this oil. It lowers cholesterol, is good for the heart, and has a high smoking point. The corn oil content adds a balance of fatty acids and increases stability.
Saffola Gold oil can withstand high heat and is suitable for deep frying. It has a mild flavor that won’t overpower the original tastes of dishes. Rice bran oil also contains the antioxidant oryzanol that boosts immunity.
For a light, healthier oil perfect for Indian cooking and frying, Saffola Gold is an excellent choice. Over 13,000 Amazon buyers recommend this affordable oil which gives the goodness of rice bran oil in a budget-friendly blend.
Emami rice bran oil is amongst the most affordable rice bran oils in India. Made by filtration and refining process, this oil retains the benefits of rice bran oil like high smoking point, balanced fats, and cholesterol lowering ability.
The oil has a mild aroma and light texture that makes it suitable for Indian curries, deep frying, sautéing, baking, etc. It can withstand high heat without burning, so is perfect for crispy bhajias, bondas, etc. The neutral, light taste doesn’t suppress flavors.
If you’re looking for an economical but healthy oil for daily Indian cooking, Emami rice bran oil is a great pick. It offers the benefits of rice bran oil at a budget-friendly price point. Over 4,000 Amazon customers recommend this oil.
Key features: Refined oil, vitamin E, affordable sunflower oil
Tulsi Gold refined sunflower oil is amongst the most affordable and value-for-money sunflower oils in India. Extracted from sunflower seeds, it has a high smoking point and is suitable for Indian cooking methods like deep frying, sautéing, etc.
This pale yellow, light-textured oil contains vitamin E, antioxidants, and omega-6 essential fatty acids that are good for your health. It has a neutral flavor and scent that doesn’t suppress the original tastes of foods.
If you’re looking for an economical refined sunflower oil, Tulsi Gold is a great option. It gives you the benefits of sunflower oil like heat tolerance, light taste, and good fats at a budget-friendly price point. This oil gets positive reviews from Amazon buyers.
Key features: Organic, cold pressed, pure coconut flavor
For 100% pure, unrefined coconut oil, Sundrop Nutrilite is the best option. This golden yellow virgin coconut oil is extracted using cold pressing that retains the coconut flavor and aroma. It has a smooth, creamy texture and solidifies in cooler temperatures.
Sundrop Nutrilite coconut oil contains MCTs (medium chain triglycerides) and lauric acid that boost metabolism, immunity, brain function, and heart health. You can use this oil for cooking curries but it truly shines for drizzling over dals, rice, salads, etc.
If you want the true goodness and taste of coconut oil, Sundrop Nutrilite cold pressed oil is worth the premium price. It adds luscious coconut flavor to dishes and provides concentrated health benefits.
Key features: Budget sunflower oil, high smoke point, neutral taste
For an affordable yet good quality sunflower oil, Mr. Gold is a great option. This refined sunflower oil can withstand high temperatures making it suitable for frying snacks like samosa, bhajia, etc. It has a light texture and pale golden color.
Mr. Gold sunflower oil has a neutral taste and smell. This allows the original flavors of ingredients to come through in your cooking. Sunflower oil is high in vitamin E and low in saturated fat.
If you’re looking for a good sunflower oil on a budget, Mr. Gold offers quality and purity at a reasonable price. It received positive reviews from Amazon buyers for its suitability for Indian cooking and frying needs.
For a pure, organic groundnut oil, 24 Mantra cold pressed oil is the best choice. It has an authentic roasted peanut aroma and rich nutty taste. Extracted from quality organic peanuts using a traditional cold press method, this oil retains all its nutrients.
You can use 24 Mantra groundnut oil for making dishes like subzis, curries, chutneys as well as for deep frying snacks. It adds a delicious peanut flavor and crunch. Groundnut oil contains heart-healthy monounsaturated fats and is a good source of vitamin E.
Certified organic and unrefined, this golden brown oil from 24 Mantra is perfect for those who enjoy true peanut oil taste and health benefits. It is worth the premium price for quality.
Key features: Extra virgin, organic coconut oil, cold pressed
Organic India offers one of the best quality cold pressed virgin coconut oils. This pure, unrefined coconut oil is extracted using a traditional cold press method without heat or chemicals. It retains the true coconut aroma and flavor.
You can use this oil for light sautéing, in chutneys, or as a topping for dals, porridges, etc. It adds delightful coconut richness. Coconut oil boosts immunity, metabolism, brain health, and weight loss. It contains beneficial MCTs like lauric acid.
For the many benefits of coconut oil along with purity, Organic India extra virgin oil is worth the price. Those who enjoy authentic coconut flavor will love drizzling this oil over dishes or in smoothies.
Key features: Pure groundnut oil, high smoke point, peanut flavor
Dhara groundnut oil is a pure, affordable peanut oil suitable for Indian cooking and frying. Made from quality groundnuts, it has the characteristic nutty aroma and flavor of peanut oil.
This oil can withstand high heat and has a high smoking point. So you can use it comfortably for frying snacks like bhajias, vadas, etc. without the oil getting burnt. It adds a delicious light peanut taste to dishes.
Groundnut oil contains over 80% monounsaturated fats making it a healthier oil choice. If you want an economical but authentic tasting peanut oil, Dhara is a good option for Indian cooking requirements.
Key features: Light olive oil, high smoke point, suitable for Indian cooking
Del Monte offers an olive oil specially crafted for Indian cooking needs. Their extra light olive oil has a higher smoking point compared to regular olive oils. This makes it suitable for light sautéing and frying.
The oil has a mild, delicate flavor that doesn’t overpower Indian dishes. It adds a touch of richness without being greasy. Made from a blend of refined olive oils, it retains the heart-healthy monounsaturated fats of olive oil.
If you want to add the benefits of olive oil to your Indian cooking, Del Monte extra light olive oil is perfect. Reasonably priced, it lets you cook healthy, restaurant-style dishes at home.
Key features: Rich in PUFA, omega-3 and 6 fatty acids, healthy oil
Nutrela high PUFA oil is a soybean oil specially designed to be packed with essential fatty acids. It contains 2.5 times more PUFA (polyunsaturated fatty acids) compared to ordinary soybean oil. PUFA oils are considered the healthiest of all oils.
The oil is rich in omega-3 alpha-linolenic acid and omega-6 linoleic acid which provide many health benefits for your heart, skin, joints, brain etc. Nutrela oil has a light taste and is suitable for Indian cooking and frying.
If you want the goodness of essential fatty acids in your oil, Nutrela is a healthy option. The affordable price also makes it pocket-friendly.
Key features: Pure olive oil, extra virgin grade, imported
Figaro offers 100% pure olive oil imported from Spain. This extra virgin olive oil is unrefined and extracted using cold pressing. It has a fruity aroma and authentic olive flavor.
You can use Figaro olive oil in salad dressings, dips, pasta, and sparingly for cooking. Olive oil is rich in monounsaturated fatty acids and antioxidants that benefit your heart and health. It has anti-inflammatory effects too.
For real, unadulterated olive oil, Figaro is the best brand. The quality justifies the premium price of this imported oil. Drizzle it over dishes or use it in dips for true olive richness.
Types of Cooking Oils in India
Here are the common types of cooking oils available in India and their uses:
Sunflower oil – Neutral taste, good for frying
Rice bran oil – High smoke point, good for heart
Mustard oil – Strong flavor, good for Indian curries
Groundnut oil – Nutty flavor, good for frying
Olive oil – Rich flavor, good for dressings and dips
Sesame oil – Distinct nutty aroma, good for Asian dishes
Coconut oil – Coconut flavor, good immunity booster
Canola oil – Neutral taste, excellent for heart health
Soybean oil – Affordable, good for all cooking needs
Palm oil – Inexpensive option good for deep frying
Cottonseed oil – Neutral oil good for baking and frying
Peanut oil – Healthy oil with nutty flavor good for Asian stir-fries
Choose oils that suit your cooking style, taste preferences, and health requirements. Mix and match oils to get maximum benefits.
How to Use, Store and Maintain Cooking Oils
Store oils in cool, dry places away from heat and sunlight to prevent them from turning rancid. Oils kept in warm kitchens spoil faster.
Check the expiry and best before date before buying oils. Use them well before the expiry for maximum freshness.
Certain oils like olive and sesame oil have lower smoke points. Avoid using them for deep frying or they will burn and turn bitter.
For deep frying and stir-frying, choose oils like sunflower, peanut, rice bran oil with high smoke points. They withstand heat well.
Don’t reuse cooking oils more than 2-3 times. Used oil produces harmful free radicals and Trans fats impacting health.
Add anti-oxidants like vitamin E capsules to used oils to extend their freshness. Strain oils after cooking to remove food particles.
Discard oils that smell odd or rancid. They can be unhealthy to consume. Well-stored oils stay fresh for 2-3 months after opening.
Buy smaller packs or divide large packs into smaller portions for better shelf life once opened. Limit oxygen exposure.
Prefer certified, cold-pressed, unrefined oils to get the most benefits. However, they have lower heat tolerance.
Follow these tips to pick, use and store cooking oils to enhance the flavors, nutrition, and healthiness of your meals.
Choosing the right oil is an extensive task. You need to make sure that it fits your diet plan holistically. It will be a cumbersome first step, but it is a step in the right direction. Use the information in this article to choose the healthiest oil for you and your family. Choose the nourishment which is not at the expense of taste.
FAQs about Best Cooking Oil in India
Q. Should I determine my oil based on fats?
Ans. You should be vigilant about the fats in your oil but also keep a holistic check on your entire diet plan and then make a choice.
Q. Do spray oils have no trans-fat?
Ans. Many spray oil brands claim to have no trans-fat, but the only way to ensure that is by checking the pack of ingredients before buying.
Q. Is sauteing better than frying?
Ans. Yes, sauteing is a better option than frying. So, choose to cook your food with sauté over frying methods.
Q. Is sesame oil good for diabetes?
Ans. Yes, sesame oil has therapeutic properties and is good for a person with diabetes.
Q. Which is the healthiest cooking oil for daily use in India?
Rice bran oil is considered the healthiest cooking oil for Indian households. It has a high smoking point, balances fats, and contains antioxidants like oryzanol that are good for heart health and cholesterol levels. Rice bran oil has a mild flavor that won’t overpower dishes.
Q. Which cooking oil is best for weight loss in India?
Coconut oil and peanut oil are good options for weight loss. Coconut oil contains MCTs that boost metabolism and burn fat. Peanut oil is high in monounsaturated fats that enhance satiety, reduce appetite and promote weight loss. Olive oil and rice bran oil are also good.
Q. What is the best oil for Indian cooking and curries?
For Indian cooking and curries, choose oils like peanut, mustard, sesame, or coconut oil to add flavor. Rice bran oil has a neutral taste and high smoking point ideal for Indian dishes too. Avoid olive oil as it can’t withstand high heat.
Q. Which is better – sunflower oil or rice bran oil?
Both sunflower oil and rice bran oil are healthy choices. Sunflower oil has more vitamin E while rice bran contains antioxidants like oryzanol. For frying, sunflower oil is better as it has a higher smoke point. Rice bran oil is considered healthier for the heart. You can use both.
Q. Is cold pressed coconut oil the best?
Yes, cold pressed or cold extracted virgin coconut oil is the best as it retains the maximum flavor and nutrients. Being unrefined, it has a low smoke point so avoid using it for deep frying. Use cold pressed coconut oil in curries, shakes, chutneys or as a topping.
So those are the best cooking oils in India you can choose from for daily cooking, frying, or for health benefits. Based on your needs and preferences, pick oils that suit your taste, budget, cooking style and health requirements. Rotate and mix oils to get the benefits of different types. High-quality cooking oils are an essential part of healthy, tasty Indian cuisine.
Aravind Pai is a passionate blogger and content creator who has been writing extensively on technology topics since 2020, with a focus on Online shopping deals and product reviews. He graduated as a B.Tech 4 years ago and enjoys road trips and exploring latest gadgets.
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