10 Best Cooking Oils in India that are Super Healthy

From the daily tadka on our delicious sabjis to the intricate kachoris, there’s one thing that remains constant on Indian cuisine — cooking oil. But with a plethora of brands out there, which do you think is the best cooking oil in India?

Well, there’s no “one” definite answer.

I’ve been in the supermarkets standing perplexed seeing those hell lot of oil options out there. I’m sure you must have been there too. There was even a time when I picked up whatever the package and people claimed.

Olive oil is healthy. Okay, I bought them. Someone said coconut oil aids in weight loss. I got them too. And even saved some bucks by reusing the clear oil. These are a few blunders every Indian would have committed at some point or the other. Blindly.

Now, speaking of olive oil in specific, here’s a bitter truth. Olive oil is not designed for Indian cooking. So, if you have been cooking your parathas or curries with it—thinking that it’s all great and healthy, take a step back.

Still not convinced? Okay, let me back up this claim right away.

Fact: Olive oil should not be used for Indian cooking, especially for dishes that require deep frying or heating at high temperatures. That’s because olive oil has a low smoke point. Hence, it’s ideal for garnishing salads, preparing continental foods, dressings, etc.

Olive oil is a great source of omega-3 fatty acids and cooking at high temperatures rips off this nutrient completely. So, just sprinkle some olive oil raw on anything that you like. And that’s the right way to consume it too. (Source: Times of India)

I hope you now get the idea why olive oil doesn’t suit Indian cooking. Okay, so does that mean you should be using refined oils? Hell, no! I’ll tell you which to go with. Go on, scroll a little more.

10 Best Cooking Oils in India to Prepare your Dishes With

Note: For ages, the oil that you use largely depends on where you live. For instance, in Kerala, people cook their dishes with coconut oil whereas in regions like Tamil Nadu & Andhra Pradesh, sesame oil is ideal and in Rajasthan, groundnut oil is used.

In West Bengal & Punjab, mustard oil is more common. So, different cultures consume different oils and it fits beautifully into the food landscape.

However, everything transformed in the 80s when the cases of cholesterol & heart diseases inclined. Overnight, ghee was blamed to be the bad boy. And we were asked to avoid trans-fats. And that’s when (in the 90s) sunflower oil stepped into the limelight.

However, the scenario is a lot different today. Gradually, people are becoming aware of what to eat and what not to eat. So, don’t underestimate our ancestral wisdom and cooking techniques.

The best oil for Indian cooking is certainly the cold-pressed ones (Kachi Ghani or Chekku). Considering this, here are some of the best oil brands to go with.

1

Puvi Cold Pressed Groundnut Oil

Best Value
It is a healthier and excellent alternative for refined oils. From sautéing to deep frying, this is the best cooking oil to use.

  • Quantity: 1 Litre
  • Type: Cold Pressed
  • Taste: Nutty flavour
  • Smoke Point: 232°C (High)
  • Great for: Cooking, deep-frying, sauteing, etc.

Any day, cold-pressed groundnut oil (or peanut oil) is great for Indian cooking. Whether it’s sauteing, deep frying, or dressing, this is ideal. Not only is groundnut oil a great source of MUFA (mono-unsaturated fats) and PUFA (polyunsaturated fats), it also lowers LDL (low-density lipoprotein) or bad cholesterol.

It is also fortified with vitamin E, a potent antioxidant that protects your skin from scars and acne. So, besides being heart-healthy, it also holds some amazing beauty benefits. And I Bet, you didn’t know that!

Key Features:
  • Has Phytosterols and Resveratrol
  • Rich source of antioxidants & vitamin E
  • Healthier alternative for refined oils
  • 100% cold pressed
  • Essential nutrients remain intact
  • W3 Apple wireless chip
  • Free from artificial flavours & colours
Benefits:
  • Maintains healthy cholesterol levels
  • Prevents stomach issues
  • Improves heart health
  • Enhances blood flow
  • Lowers blood pressure

My Verdict: Right now there are 2 bottles of Puvi on my kitchen shelf and can vouch for this brand. I have been researching on various cooking oils for a while now and ever since I have read about it, I have started using it more.

I stumbled on this brand last year and I’m recommending it to you only after I’ve been using it for a while. The brand source groundnuts from their very own farms and ensure that they aren’t malformed, stored, or rotten. What I personally like is the fact that they avoid using noxious pesticides on their farms. The oil is 100% clarified and unrefined naturally.

Tip: With any cold-pressed oil, frothing or foaming is normal. Don’t be worried. This is because the oil is raw. Try frying a small piece of tamarind first to prevent frothing.

2

Fortune Pure Mustard Oil (Cold-Pressed or Kachi Ghani)

Best Choice

Made from premium quality mustard seeds. It acts as an excellent digestive aid and neutralises the toxins.

  • Quantity: 1 Litre
  • Type: Cold-pressed
  • Taste: Distinct pungent smell & taste
  • Smoke Point: 250°C (High)
  • Great for: Cooking, deep-frying, preserving, sauteing, etc.

When it comes to versatility, mustard oil is quite hard to beat. Whether it’s for dressing, cooking, or preserving — this is one of the best ones out there. Interestingly, over the years, it has gained a global reputation in the past few years.

According to a recent report published by Transparency Market Research, there’s an incredible growing acceptance of mustard oil across Latin America, North America, Africa, Eastern & Western Europe, and the Middle East. So, being an Indian, if you’re overlooking this precious oil, you are making a big mistake.

Key Features:
  • Made from finest mustard seeds
  • Works as a natural preservative for pickles
  • 100% cold pressed
  • Prevents indigestion
  • A reputed brand
Benefits:
  • Boosts your appetite
  • Fights bacterial infections
  • Prevents excess phlegm
  • Promotes sweating naturally
  • Prevents premature hair greying

My Verdict: Mustard oil enhances the flavour and taste. We all know that. Agreed. But did you also know that it cures diseases associated with joints, skin, heart, and muscles too? Well, yes. Okay, speaking of a brand like Fortune, we all have grown up watching its ads on TV. So, quality isn’t a question here. And since it’s cold-pressed, it’s great.

3

Coco Soul Virgin Cold-Pressed Coconut Oil

Premium Pick

With 60% MCT energy, this coconut oil is a superfood. It manages weight, boosts energy levels, and helps cognitive development in kids.

  • Quantity: 250 ml
  • Type: Cold Pressed
  • Taste: Sweet coconut flavour
  • Smoke Point: 232°C (High)
  • Great for: Cooking, deep-frying, sauteing, etc.

Coconut oil is broadly marketed as an incredible superfood. Ever wondered why? Well, the unique blend of fatty acids in it is the key reason. From aiding in weight loss to improving your heart and brain’s health, coconut oil has some amazing positive effects.

Composite-wise, coconut oil is enriched with proteins and fatty acids that hold essential antioxidants. It’s fortified with the so-called MCFA’s (medium-chain fatty acids), which comprise Lauric acid, Capric acid, and Caprylic acid in a great part. Together, these make it great for healthy cooking. So, there’s a reason why malayalis use it in their day-to-day preparations.

Key Features:
  • Unrefined & Cold pressed
  • Fortified with Laurie acid C12 & Vitamin E
  • 100% cold pressed
  • Has a rich taste & aroma
  • 100% vegan & preservative-free
  • Free from gluten and GMO
  • From the makers of Saffola & Parachute
Benefits:
  • Prevents heart diseases
  • Maintains healthy blood pressure
  • Improves brain function
  • Boosts your immunity
  • Treats UTI infections

My Verdict: Coco Soul is a creation of reputed brands like Parachute & Saffola. It is extracted from plant sources that have natural MCTs (Medium Chain Triglycerides).

Since there’s no heat involved during the extraction process, Coco Soul’s coconut oil retains all the essential nutrients and boasts a rich aroma. Just a whiff will take you to a land of coconut trees. Its oxidative stability makes it a wonderful option for cooking even at higher temperatures.

4

Puvi Cold Pressed Sesame or Gingelly Oil

Made from unique seeds variety (better than the common black seeds), this sesame oil is less pungent and enhances taste.

  • Quantity: 5 Litres
  • Type: Cold-pressed
  • Taste: Earthy & nutty flavour
  • Smoke Point: 232°C (High)
  • Great for: Cooking, deep-frying, sautéing, etc.

Sesame oil is widely used as a flavour enhancer, for tempering, preservative, and lubricant in south Indian dishes. Since it has a mild odour and is almost tasteless, it makes it a wonderful option for baking too.

Sesame oil is a rich source of unsaturated fats. In Ayurveda, sesame is highly valued for its natural medicinal properties. It’s great for your skin and overall health. It is also a powerhouse of minerals and vitamins. You name it, they have it! Be it zinc, copper, calcium, iron, or magnesium, you name it, sesame has it!

Key Features:
  • 100% Cold Pressed
  • Retains all nutrients
  • Enhances the food taste
  • Has vitamin E & antioxidants
  • Great option for daily cooking
Benefits:
  • Maintains a healthy heart
  • Reduces hypertension
  • Boosts metabolic function
  • Controls diabetes
  • Facilitates digestion

My Verdict: This sesame oil from Puvi is their ‘Signature Dish‘! I’ve another bottle of this, which my mom got some days back. I’ve smelled it and genuinely, it smells earthy. This sesame oil is neither too pungent nor too dense. It’s great for cooking and deep-frying. And since it’s cold-pressed, the nutrients remain intact.

5

Daana Premium Cold Pressed Sunflower Oil

This cold-pressed sunflower oil is much better than olive or corn oil. It has Low carbs, weight loss friendly, and healthy for heart.

  • Quantity: 5 Litres
  • Type: Cold-pressed
  • Taste: Mild nutty flavour
  • Smoke Point: 232°C (High)
  • Great for: Cooking, baking, grilling, frying, sauteing, etc.

Who said sunflower oil is bad? It’s unhealthy only if it’s heavily refined. Not the cold pressed ones. Extracted from natural sunflower seeds, Daana’s cold pressed sunflower oil is light, golden, and healthy.

Sunflower oil is an excellent source of Vitamin E. In fact, it’s the highest when compared to other vegetable oils. It bears a nice, subtle taste, cholesterol-free, and rich in polyunsaturated fats. If you’re a vegetarian like me, this is a wonderful choice, as it comes packed with omega 6 fats.

Key Features:
  • Rich in omega 6 and vitamin E
  • Has a mild flavour
  • Unrefined. Keeps the nutrients intact
  • Zero cholesterol & trans fats
  • USDA Certified Organic
Benefits:
  • Unrefined and rich in antioxidants
  • Improves the digestive system
  • Boosts energy levels
  • Repairs the body cells
  • Strengthens the immune system

My Verdict: With a plethora of other big names in the oil industry (known for their unhealthy refined versions), I feel that a brand like Daana gets hidden. But it surely deserves this spot for manufacturing healthy vegetable oils. Their sunflower oil is 100% cold pressed and healthy. It has a nice aroma and rich texture. So, why wait? Start cooking your favourite recipes with it.

6

Saffola Gold Pro Healthy Lifestyle Edible Oil

Saffola Gold is an excellent blend of refined rice bran oil (80%) and refined safflower oil (20%).

  • Quantity: 5 Litres
  • Type: Refined
  • Taste: Nutty flavour
  • Smoke Point: 232°C (High)
  • Great for: Cooking, grilling, frying, sauteing, etc.

Okay, for people who still prefer refined oils, here’s a good one. The only reason why I’m against refined versions is that it reduces all the essential nutrient levels and flavours.

I’m not picturising them to be 100% bad. It’s just that during the process, it also removes resins and healthy particles that our bodies need. However, they also have a good side. They are stable when it comes to long storage, resistant to smoking, and still an ideal option for high-heat frying or cooking.

Key Features:
  • LOSORB technology absorbs 20% less fat
  • Blend of 20% refined safflower oil + 80% refined rice bran oil
  • Enriched with vitamin (tocopherol) & oryzanol
  • Contains vitamin A & D
  • Fights against free radicals
Benefits:
  • Contains antioxidants
  • Great for heart patients
  • Absorbs less oil on the food
  • Maintains healthy immune system
  • Helps you to stay active

My Verdict: I haven’t picked some random, shitty refined oil here. It’s Saffola and you can be sure of its quality ingredients.

Saffola Gold Pro Healthy is certainly the best vegetable oil in India. It has adequate amounts of essential fatty acids and vitamins (tocopherol) to provide all the nutrition (PUFA & MUFA) that your body needs. Its LOSORB technology makes it less absorbent. That’s a big plus, especially while hogging onto those samosas and kachoris.

7

Fortune Rice Bran Oil

Improves your LDL & HDL ratio and maintains a healthy heart. The balanced PUFA & MUFA in it helps clean the blood vessels.

  • Quantity: 5 Litres
  • Type: Refined
  • Taste: Nutty, earthy flavour
  • Smoke Point: 232°C (High)
  • Great for: Cooking, grilling, frying, sautéing, etc.

Extracted from rice bran (rice grain’s outer layer), rice bran oil is yet another good cooking in India. Besides India, rice bran oil is also commonly used in other Asian countries like China and Japan.

Rice bran is the byproduct of rice milling, which is either used for animal feed or regarded as waste. However, with recent research papers, the popularity of rice bran oil has immensely grown over the years, proving it to be healthy.

Key Features:
  • Reputed brand
  • Quality ingredients
  • Contains vitamin A & D
  • Has permitted antioxidants
  • Worth the money
Benefits:
  • Has a high smoke point
  • Prevents cancer cells formation
  • Fortified with good fat
  • Provides nutrition
  • Helps reduce weight

My Verdict: Fortune is yet another best cooking oil brand in India that needs no introduction. It helps in lowering your bad cholesterol (LDL) levels while increasing the good (HDL). It is heart friendly and boasts balanced ratios of PUFAs and MUFAs.

8

Saffola Active Pro Weight Watchers Edible Oil

With the goodness of 2 oils, Saffola active is a healthy option if you are in the process of healthy weight loss.

  • Quantity: 5 Litres
  • Type: Refined
  • Taste: Nutty, earthy flavour
  • Smoke Point: 232°C (High)
  • Great for: Cooking, grilling, frying, sautéing, etc.

The first step to healthy weight loss is certainly your “diet.” And speaking of diet and food, choosing the right oil is crucial. This makes sure that your efforts don’t go in vain. And despite being refined, Saffola Active Pro Weight Watchers perfectly does the job. Thanks to its combined benefits of LOSORB technology and antioxidants.

While the key antioxidants keep you active, the LOSORB technology results in 27% less absorption. Since it combines the health benefits of rice bran oil and soy bean oil, it makes it a perfect choice. And according to NIN (National Institute of Nutrition), blending two or more cooking oils is always a healthy choice.

Key Features:
  • LOSORB technology results in 27% less absorption
  • Enriched with vitamin (tocopherol) & oryzanol
  • Contains vitamin A & D
  • Fights against free radicals
  • Blend of 20% refined soybean oil + 80% refined rice bran oil
Benefits:
  • Fortified with essential vitamins
  • Prevents night blindness
  • Supports healthy & strong bones
  • Ideal for daily cooking
  • Good for heart patients

My Verdict: Since the amount of oil you consume on a daily basis is as crucial as the quality of the oil, Saffola’s blended version is certainly your best friend in the process. No wonder most consumers have tagged it as the “best cooking oil for health in India.”

Enriched with Vitamin A & D, this cooking oil not only keeps your overall health under check but also maintains strong bones and prevents night blindness.

9

Indic Wisdom Cold Pressed Safflower Oil

This is a pure, cold pressed, and wood pressed safflower oil, which is perfect for daily cooking and deep frying.

  • Quantity: 1 Litre
  • Type: Cold Pressed
  • Taste: Neutral flavour
  • Smoke Point: 266°C (High)
  • Great for: Cooking, grilling, frying, sautéing, etc.

Cold pressed safflower oil is a rich source of polyunsaturated & monounsaturated fats, vitamin E, K, omega 6 fats, polysterols, and antioxidants. Not only does it retain all the essential nutrients but also has rich aroma, colour, and taste.

Like any other vegetable oil, even safflower oil is ideal for high-heat cooking, frying, and grilling. Its smoke point is much higher than sesame oil, canola oil, and corn oil.

Key Features:
  • 100% cold pressed
  • Rich source of vitamins & antioxidants
  • Has natural MUFAs & PUFAs
  • Great alternative to butter
  • Good for diabetics
Benefits:
  • Maintains healthy hair & scalp
  • Regulates cholesterol levels
  • Reduces the risk of heart strokes
  • Decreases PMS symptoms
  • Fights against obesity

My Verdict: Indic is another recently-emerged brand in the cooking oil market but has soon gained good reputation with its quality products. Their cold pressed safflower oil has high oleic content, which means that it is fortified with monounsaturated fats. Thus, making it a perfect option for cooking Indian dishes at high temperatures.

10

DiSano Edible Canola Oil for Cooking

This refined oil is great for Indian Cooking. It has low saturated fats and enhances the flavours of the dishes.

  • Quantity: 1 Litre
  • Type: Refined
  • Taste: Nutty + Hint of butter
  • Smoke Point: 242°C (High)
  • Great for: Cooking, grilling, frying, sautéing, etc.

A favourite amongst home cooks and chefs, canola oil has a wonderful taste, great flavour, tolerance to heat, and of course, abundance of heart-health benefits. Extracted from the natural seeds of canola, this cooking oil preserves immense flavour and all the essential nutrients that your body needs.

It has extremely low amounts of saturated fats and abundance of monounsaturated fats when compared to other oils. It effectively lowers bad cholesterol and further, reduces the risks of heart diseases.

Key Features:
  • Lowest saturated fats than other cooking oils
  • Has Omega 3 and 6 fats
  • Enriched with Vitamins E and K
  • Has a nice, neutral aroma and taste
  • Doesn’t affect the food’s flavour
Benefits:
  • Well known anti-carcinogenic
  • Acts as an antidepressant
  • Boosts brain health
  • Prevents common colds
  • Improves the function of thyroid gland

My Verdict: This oil is a good source of alpha-linolenic acid and omega 3 & 6 fatty acids. So, whether it’s your favourite pulao, chole bhature, or yummy pakoras, this cooking oil does its job perfectly.

Conclusion

When it comes to leading a healthy lifestyle, “fat” isn’t necessarily a bad word. Some fat is always good in your daily diet but in which form you pick plays a key role. Good fat does some amazing tasks like supporting cell growth, boosting energy, protecting the organs, facilitates nutrient absorption, keeps the body warm, and produces healthy hormones.

Speaking of fat, cooking oils are one of them that boasts hell lot of healthy fats. But don’t just stick to just one type of oil. Instead, have a variety in your kitchen shelf and keep switching them every day to receive all their potent nutrients.

When it comes to cooking oils, variety is the key.

So, hope, this list has been helpful.

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