Most Commonly Used Edible Oils for Cooking in India
We are known for two things: rich cultural traditions and a love for feasting over a variety of meals. Even today, that love hasn’t faded. People still enjoy their snacks, street food, and lavish spreads. But the difference is lifestyle. With more sedentary routines and less physical activity, the consumption of fried and processed foods has increased due to stress or a lack of alternatives. Most of the time, we don’t pause to check the ingredients, the sourcing, or the type of cooking oils in India that go into these foods.
The result? The average Indian now consumes around 24 kg of edible oil a year, nearly three times the amount in 2001. However, instead of cutting down on food that brings joy, the better approach is to choose oils that add value.
The truth is, many Indian cooking oils are naturally healthy. Adding them to daily meals means adding both nutrition and flavour. All it takes is an understanding of which oils to use.
What are the Types of Cooking Oils Used in India?
There cannot be one cooking oil used for all meals. That’s why it's essential to understand the various types of edible oils in India, based on their nutritional value, health benefits, and applications. The following is a list of traditional Indian cooking oils for you to make an informed decision:
| Complete Guide to Indian Cooking Oils: Nutrition, Uses & Benefits | |||||
|---|---|---|---|---|---|
| Sr. No. | Oil Type | Source & Origin | Nutritional Value | Smoke Point | Uses & Benefits |
| 1 | Kachi Ghani Mustard Oil | Cold-pressed from mustard seeds using traditional ghani UP, Rajasthan, West Bengal |
Rich in MUFA, omega-3, Vitamin E, natural antioxidants | ~250°C | Uses: Curries, pickles, tempering, deep frying Benefits: Bold flavour, heart-friendly, preservative qualities |
| 2 | Soyabean Oil | Extracted from soybean seeds MP, Maharashtra, Rajasthan |
High in PUFA, omega-3, Vitamin K | ~230°C | Uses: Everyday cooking, shallow frying, gravies Benefits: Affordable, versatile, neutral taste |
| 3 | Sesame Oil | Pressed from sesame seeds Gujarat, Andhra Pradesh, Tamil Nadu |
Rich in lignans, sesamol, antioxidants, MUFA & PUFA | ~210°C | Uses: South Indian dishes, chutneys, flavor enhancer Benefits: Nutty flavor, Ayurvedic medicinal value |
| 4 | Groundnut Oil | Made from peanuts Gujarat, Andhra Pradesh, Tamil Nadu |
Contains MUFA, Vitamin E, resveratrol | ~225°C | Uses: Frying snacks, bhajiyas, samosas Benefits: Affordable, doesn't absorb excess flavor |
| 5 | Sunflower Oil | Produced from sunflower seeds Karnataka, Maharashtra, Telangana |
High in PUFA, Vitamin E | ~232°C | Uses: Everyday cooking, street food, parathas Benefits: Neutral taste, economical, widely available |
| 6 | Rice Bran Oil | Extracted from rice bran West Bengal, Punjab, Andhra Pradesh |
Contains oryzanol, phytosterols, balanced MUFA/PUFA | ~232°C | Uses: Stir-fries, curries, baked dishes Benefits: Lightweight, easy to digest, heart-healthy |
You can also check this study on “Selecting Healthiest Edible Oil.”
The Importance of Oil Rotation (The Indian Way)
No single oil provides all the essential fatty acids our body needs. This is why many nutritionists and traditional Indian households advocate for oil rotation.
The Science: Different oils have varying ratios of Monounsaturated (MUFA), Polyunsaturated (PUFA), and Saturated Fats (SFA). By rotating oils, you ensure a balanced intake of these fats, which supports heart health, cholesterol management, and overall wellness.
The Traditional Practice: Our grandparents often instinctively practiced this. They used mustard oil for pungent curries, sesame oil for festive sweets, and groundnut oil for deep-frying snacks. This wasn't just about flavour; it was a unconscious wisdom for balanced nutrition.
Understanding Smoke Point: Why It Matters More Than You Think
The smoke point of an oil is the temperature at which it starts to burn and smoke. This is a critical factor often overlooked in Indian kitchens.
Why it's crucial: When an oil smokes, it breaks down, losing its nutritional value and forming harmful compounds that can be detrimental to health.
The Indian Cooking Challenge: Many Indian techniques, like tadka (tempering) and deep-frying, involve high heat. Using an oil with a low smoke point for these methods is a common mistake.
Smart Pairing:
High-Heat Cooking (Frying, Tadka): Use oils with high smoke points like Kachi Ghani Mustard Oil (~250°C), Rice Bran Oil (~232°C), or Groundnut Oil (~225°C).
Low-Heat Cooking (Sauteing, Drizzling): Oils like Sesame Oil (~210°C) are perfect for finishing dishes or light sauteing to preserve their delicate nutrients and flavour.
The Return to Traditional Cold-Pressed Oils (Kachi Ghani)
There's a growing movement to return to traditionally extracted oils, and for good reason.
Kachi Ghani vs. Refined Oils: Modern refining processes use high heat and chemicals to extract every last drop of oil, extend shelf life, and neutralize strong flavours. However, this also strips away natural vitamins, antioxidants, and phytonutrients.
The Sadabahar Promise: Like Kachi Ghani Mustard Oil, traditionally cold-pressed oils are extracted mechanically at low temperatures. This ancient method ensures the oil retains its natural aroma, flavour, and, most importantly, its full nutritional profile.
Final Verdict: Making the Smart Choice
Among the various types of cooking oils, kachi ghani mustard oil and soyabean oil are the best choices. Kachi Ghani Mustard Oil, made by cold-pressing mustard seeds in a traditional ghani, retains its natural nutrients, including omega-3 fatty acids and antioxidants, which support heart health. Soyabean Oil is rich in polyunsaturated fats and plant-based protein, making it versatile and nourishing for daily cooking.
If you are looking for a certified and trusted soyabean and mustard oil supplier in Kota, check Sadabahar Oil. You can trust us to receive quality and nutrition.
