Cooking oils are a kitchen staple. These are plant and animal-derived fats used in our daily cooking like frying, sauteing, grilling, roasting, and more. They are an integral part of cooking and play a key role in Indian recipes. There is a variety of cooking oils available catering to different types of cooking requirements. Therefore, choosing the right type of cooking oil is key based on the recipe, flavor, and other important factors.
It is also essential to choose an oil that is healthy and does not contain harmful chemicals. However, with so many different varieties available, choosing the right type becomes difficult. Don't worry, as we have done all the research for you on choosing the right oil. Also, we have our 10 best cooking oil recommendations for you from the brands like Vedaka, Dabur, Bertolli, and more. This article is medically reviewed by nutritionist Ruchi Wadhwa; keep reading as she explains different terms like smoke point, fats, and more things.
Ruchi Wadhwa is a certified Nutritionist with a keen interest in Ayurvedic science. She has a wholesome, holistic, and sustainable approach to nutrition.
mybest editing team consists of experienced members who have backgrounds in writing, editing, translation, and more. We are dedicated to researching what makes a product or service the best to users in India in order to create top-quality articles. From skincare, to kitchen appliances, and to DIY supplies, our mission is to find the best ones for you.
The expert oversees the Buying Guide only, and does not determine the products and services featured.
Table of Contents
Cooking oil is directly linked to your health and you must choose the right one. Few factors have to be taken care of while choosing the right type. What are they? Our buying guide will answer this. So, keep reading!!
Cooking oils, as mentioned earlier, are made of fats derived from plants and animals. Different types of fats have different effects on your health. The type of fats found in cooking oils is monosaturated fats, polyunsaturated fats, saturated fats, and trans fats.
There are two types of unsaturated fats. They are monounsaturated and polyunsaturated fatty acids. These fats contain one or more double or triple bonds between the molecules. These fats are liquid at room temperature and found in oils like olive, canola, avocado, sunflower, soybean, safflower, grapeseed, corn, peanut, etc.
Unsaturated fats are an important part of a healthy diet. These fats are known to reduce the risk of heart-related diseases and reduce the level of bad cholesterol, i.e., LDL (low-density lipoprotein). Polyunsaturated fat contains essential fatty acids like omega 3 and omega 6. Adequate consumption of unsaturated fats ensures high HDL (high-density lipoprotein) which can lower the risk of heart-related diseases.
MUFAs and PUFAs are unsaturated fats, i.e., and they are liquid at room temperature. They are often called 'good' or 'heart healthy' fats because they help reduce LDL-C, total cholesterol, and Triglycerides.
Moreover, they help to improve HDL-C levels than help in reducing the risk of cardiovascular diseases. Thereby making them healthy for your heart. However, oils like olive oil and avocado oil are rich in MUFA, whereas oils like flaxseed and sunflower are rich in PUFA. So, one should use a combination of different oils.
Saturated fats are fats with no double bonds like unsaturated fats and are solid at room temperature. These fats are mostly derived from animal fats and are known to increase the risk of heart diseases and stroke. Saturated fats raise the bad cholesterol, i.e., LDL, and can cause cholesterol to built-in your arteries.
Arteries are blood vessels that carry oxygen-rich blood throughout your body. And any kind of blockage in the arteries will make it difficult for the blood to flow through them, which in turn results in various health and heart-related issues. Some of the examples of saturated fats are lard, palm oil, coconut oil, ghee, etc. However, all saturated fats are not bad for you. Ghee and coconut oil are known to promote weight loss and good health.
Trans fats are created in an industrial process that adds hydrogen to liquid oils to make them solid and increase their shelf life. These fats are known to increase bad cholesterol and are also associated with a higher risk of developing type 2 diabetes. Examples of trans fats are shortening, margarine, vanaspati, etc. According to the Food Safety and Standards Authority of India, the amount of trans fat in cooking oil should be less than 5%.
Saturated fats (SFAs) have no double bonds, due to which they are solid at room temperature. Therefore, they are known to increase LDL-c and triglycerides. Thereby increasing the risk of conditions like atherosclerosis and heart attack.
As per AHA, guidelines less than 7% of total calories can come from SFAs. So, oils that have less than 30% of saturated fats in them, like mustard, canola, etc., are safe for cooking purposes, but the use of oils that have more than 50% of saturated fat like coconut oil should be avoided.
On the contrary, trans fat is considered outright evil, and so, there are no safe limits when it comes to trans fat, and they should be avoided at all costs.
Some of the examples of oils with high smoke point are refined safflower oil (270 degrees C), refined almond oil (221 degrees C), refined canola oil (230 degrees C), refined coconut oil ( 204 degrees C), Clarified butter (250 degrees C), refined olive oil (210 degrees C), etc.
Oils that have a medium to low smoke point include extra virgin olive oil ( 160 degrees C), unrefined flaxseed oil (107 degrees C), unrefined coconut oil (177 degrees C), unrefined peanut oil (160 degrees C), etc.
The smoke point, in layman terms, is a burning point of oil at which oil burns and produces acrolein that gives the oil a burnt bitter taste. Therefore, heating an oil above its smoke point results in the formation of toxic and carcinogenic substances.
Due to this reason, cooking with oils that have a low smoking point, like flaxseed, extra-virgin olive oil, etc., are not considered ideal.
Oils rich in polyunsaturated fats contain short-chain fatty acids and break apart more easily when heated, releasing more free radicals. In Indian homes, refined sunflower oil is one of the best choices for high heat cooking. But, the high levels of PUFA in it can form toxic compounds when heated and lead to health complications.
Medium to low heat cooking includes cooking techniques using temperatures ranging from 50 degrees C to 190 degrees C. Oils like sesame oil, grapeseed oil, olive oil, flaxseed oil, etc are advisable to be used for such style of cooking. These oils can also be used for drizzling over salads and used in dips.
The choice of oil should be made as per the type of cooking. For example, in cooking methods like shallow and deep-frying, the temperature can of oil gets raised between 350 to 375 degrees F.
So, an oil with a low smoke point like olive oil (smoke point of 320 degrees F) cannot be used for deep-frying purposes. Still, it is an ideal choice if we have to cook something by sauteeing, which increases the temperature of oil up to 320 degrees F.
You must have heard the term 'kachi ghani' used often with oils. Have you ever wondered what does this term mean? It refers to an oil that is cold-pressed and unrefined. These oils are healthier than refined oils as they retain antioxidants that help combat free radicals. Cold-pressed oils are also a good source of vitamin E, which has anti-inflammatory and healing properties.
In the process of cold pressing, the oil is extracted by pressing the seeds without any application of external heat. This process helps to retain all the essential vitamins and minerals the plant has in its oil. In the process of refining, most of the nutritive capacity of oils is lost as they are exposed to high heat.
However, these types of oils are not recommended for high heat cooking as they have a very low smoke point. Exposing them to high temperatures can break down their unsaturated fats, making them unsafe for consumption.
Cold-Pressed and unrefined oils or 'Kachi Ghani' oils are much healthier than regular refined oils. This is because they have no added chemicals or undergo no unnecessary processing, due to which they can retain most of their antioxidants like vitamin E.
The process of refining results in the removal of polar compounds that provides it stability. The unrefined oil has polar compounds in them, which makes it unstable. So, to get maximum benefits of Kachi Ghani oils, it is important to store unrefined oil properly and use it either raw or minimally heating it.
The type of oil used in the recipe plays a key role in its final taste. E.g., an authentic style of Bengali 'macher jhol' has a very distinctive flavor of mustard oil. Similarly, in South Indian cuisine coconut oil has a very special role.
Apart from this, if you are making a recipe that needs neutral-flavored oil, e.g., for baking, canola or sunflower oil is the best pick because these oils do not impart any flavor to the dish. When it comes to drizzling over salads, olive oil, flaxseed oil, sesame oil, etc. are recommended.
These oils give a very nice aroma and a nutty flavor to the salad. Furthermore, for making a variety of parathas, biryanis, etc. ghee is the preferred choice as it holds up well on high heat and makes dishes aromatic.
Oil should be chosen as per the recipe. For example, unrefined oils, especially those with low smoke points, should be used as dressing in salads and soups, whereas oils with medium smoke points should be used for sauteeing or tadka purposes, and high smoke points should be used for shallow and deep frying.
Click to purchase
Extra Virgin Olive Oil
Best For Salad Dressings, Dips and Drizzling
Cold Pressed Mustard Oil
Give a Delicious Twist to Your Dish With Great Flavor and Aroma
Cold Pressed Peanut (Groundnut) Oil
Enjoy a Platter of Flavorful Dishes
Gold Pro Healthy Lifestyle Blended Oil Can
A Blend of Rice Bran and Sunflower Oil With LOSORB Technology
Wood Pressed Coconut Oil
A High Quality Wood-Pressed Coconut Oil
Pure Desi Cow Ghee
Pure Cow Ghee That Is Rich in Anti-Oxidants
Cold Pressed Gingelly / Sesame Oil
A Less Pungent and Smooth Oil Suitable For Low Heat Cooking
Pure Cold Pressed Natural Flax Seed Oil
An Omega-3 and Omega-6 Enriched Cooking Oil
Canola Cold Press Oil
Perfect Oil for All Type of Cooking
Sunlite Refined Sunflower Oil
A Light and Easy to Digest Sunflower Oil
Are you more into having salads or making your own dips for nachos and bread or looking for an oil to drizzle over your grilled fish or veggies? If so, this cooking oil by Bertolli is all that you need. The oil is cold-pressed with a shelf life of 24 months and is free from any refining process or adulteration.
Extra virgin olive is one of the healthiest cooking oils as it is a rich source of monounsaturated fats along with Omega-3 and Omega-6 fatty acids. With a smoke point of 160 degrees C, the oil has a very distinctive flavor and is anti-inflammatory and anti-oxidant in nature. It is advisable to store the oil away from direct sunlight to prevent it from oxidizing.
Kachi Ghani mustard oil has a special place in almost every home in India. Right from delicious fish curry to chicken or mutton curry to vegetable bhaji, this versatile oil can be used for almost any type of cooking. You can also drizzle over baingan or aloo ka bharta to relish its raw flavor and aroma.
With a smoke point of 250 degrees C, mustard oil is the best choice for high heat cooking. As far as the nutritional value is concerned, its high MUFA content helps in keeping the LDL(bad cholesterol) under control. However, due to its strong flavor, it may not a suitable option in a recipe that needs neutral flavor oil like baking.
If you are looking for an alternative to refined vegetable oil for any type of cooking, especially deep frying, we recommend using peanut oil. Though it is extracted from peanuts, it has a neutral flavor unlike mustard or coconut, or olive oil. Therefore, this is a perfect option for neutral flavor cooking.
As far as Vedaka peanut oil is concerned, it is a 100% cold-pressed oil without any adulteration. Peanut oil comes enriched with oleic acid also known as monounsaturated Omega-9 fatty acids. The oil comes in anti-spillage packaging that takes away the messiness that may cause by oil spillage during transit. The buyers are happy with its packaging, mildly nutty aroma, and taste.
Tired of having oily and greasy pakodas, kachoris, and puris? If so, then get this active blended oil that comes enriched with LOSORB technology. This oil is a blend of 70% of rice bran and 30% of sunflower oil. As per the company's claim, the LOSORB technology results in up to 27% less oil absorption in food.
The oil comes enriched with alpha-linolenic acid (Omega-3) which helps in decreasing the risk of heart diseases. With a smoke point of 230 degrees C, this oil is perfect for high heat cooking. However; as the oil contains a high amount of polyunsaturated fats (41.3g), we recommend using this oil occasionally for deep frying or any other kind of high heat cooking.
As per the studies, cutting on oils rich in saturated fats is a key to have a healthy heart and body. However, not all oils high in saturated fats are bad for you, e.g, coconut oil. Coconut oil is rich in healthy saturated fats that helps in controlling cholesterol level in the body and can also encourage your body to burn fat.
This product by Anveshan is a chemical-free wood pressed oil extracted without using any external heat. The oil is extracted using a kolhu machine, a traditional method of extracting oil. This helps in retaining the quality and health benefits. And also ensures the rich taste of raw seeds remains intact.
As far as the usage is concerned, the oil is best suited for low to medium heat cooking like making an omelet, stir-frying veggies, baking, drizzling on salads, etc. As per the buyers, the product is authentic, has good packaging, and has a fresh fragrance of coconut.
We all are well aware of the health benefits of using ghee. Ghee is found in every household in India. Like coconut oil, ghee is also a rich source of healthy saturated fats called short-chain fatty acids. These fatty acids help in digestion, reduce body fat, muscle movement, nourishes the skin, improves complexion, and more.
As far as this product is concerned, it is made by using fresh cream and has a rich aroma and granular texture. With a smoke point of 250 degrees C, it can be used for high heat cooking like deep frying, grilling, etc. The product comes with a shelf life of 12 months, and we recommend storing it in a cool and dark place. The buyers have found the product pure and have a rich flavor.
If you like to give a nutty flavor to your dishes, then opt for this sesame oil by the brand Puvi. The oil is cold-pressed and naturally clarified to keep all the nutrients intact. The oil is less dense, not too pungent, and has a smoother texture.
With a smoke point of 177 degrees C, it can be used for low heat cooking, for making vinegarette, drizzle over salads, grilled fish, veggies, etc. Sesame oil is rich in antioxidants and has strong anti-inflammatory properties. It is said to improve your heart health, control blood sugar, treat arthritis, and more.
Yet another healthy oil that works best for low heat cooking is this kachi ghani flaxseed oil by the brand Shree aashirwad. This oil is loaded with omega-3 fatty acids. As per the product description, one tablespoon of this oil contains 7,196 mg of Omega-3 fatty acids.
As the oil is rich in fiber contents, it helps in improving the digestive system, relieves constipation, and helps in regulating stool. It is also believed that regular consumption of flaxseed oil is beneficial in treating dry eyes. The high amount of PUFA (68g) helps balance the cholesterol level and reduces the risk of heart disease.
Canola oil is known to be one of the healthiest oils. If you are looking for a neutral flavor oil for a particular recipe, canola oil makes the best choice. With just 7g of saturated fats, this oil is a rich source of Vitamin E and K. As per the studies, canola oil is believed to reduce skin problems and aging signs.
As far as this product is concerned, Jivo canola oil is a non-processed and cold-pressed oil that contains 0g of trans fats. The low amount of PUFA (31g) makes it perfect for deep frying as you don't have to worry about releasing free radicals. The buyers seem to be happy with the product, however, few have shown concern about the smell.
Make mouthwatering samosas, kachoris, and crispy fried bhajjis with this light and easy-to-digest sunflower oil by the brand Fortune. With a smoke point of 232, this oil works best for deep frying and grilling. The oil comes enriched with Vitamin E which plays an important role in improving your skin.
With a shelf life of 9 months, this product is also available in bigger packs. If you are looking for just one oil for all types of high heat cooking then switching to a bigger pack is advisable. On the other hand, this 1-liter pack is good enough for occasional usage.
Though the oil is light and non-greasy, we recommend using it occasionally due to the high amount of PUFA (49g), which does not hold well on high heat and breaks apart.
Are looking for more kitchen appliances or kitchen-related products? If so, do check out the below-mentioned links to help yourself find the best products available online. The articles will also give you an insight into the latest trends and products.
We hope you find the article useful in finding the best cooking oil for you. Whichever brand and product you like, be sure to check the fat content and check if the product adheres to the regulations set by FSSAI. Happy Cooking!!
No. 1: Bertolli｜Extra Virgin Olive Oil
No. 2: Dabur｜Cold Pressed Mustard Oil
No. 3: Vedaka｜Cold Pressed Peanut (Groundnut) Oil
No. 4: Saffola｜ Gold Pro Healthy Lifestyle Blended Oil Can
No. 5: Anveshan｜ Wood Pressed Coconut Oil
View Full Ranking
When you purchase products mentioned in the article, part of the sales may be returned to mybest.
The descriptions of each product is referenced from the content available from the manufacturer, e-commerce sites etc.
PC and Cameras
Home Appliances and Electronics
Cosmetics and skincare
Food and drinks
Kids and baby
Interior and furniture
Sports and fitness
Books, CDs, DVDs
Cars and motorcycles
Smartphones and mobile phones
Investment and asset management