7+1 Insanely Amazing Cooking Oils in India for Boosting Health in 2021

7+1 Insanely Amazing Cooking Oils in India for Boosting Health in 2021

You may have used many cooking oils for cooking daily dishes but you’re not properly educated about them and about their benefits and risks that’s why you are here.

Most of the women in India do cooking so it’s good for them that they should be educated enough to make the right choices as these oils are also harmful to health but without proper knowledge and guidance, you are using them.

There are different and numerous varieties of cooking oil in India, and people are using them according to their suitability and affordability but whatever your reason is I am here to introduce these cooking oils to you and exploring all their health goodness and badness.

Best Cooking Oils in India

Below are some best cooking oils in India but it doesn’t mean their benefits and risks are different for the people outside India. So, the people from other countries can also read.

Olive oil

olive oils in india

If I talk about the manufacturing and production of olive oil Spain, Greece and Italy are the topmost countries that produce olive oil in bulk.

According to FAOSTAT, from 1994 to 2013 Spain produces over 1,059,194 tons of olive oil.

Olive oil is a fatty liquid oil extracted from the olives, it is used for cooking, frying and for salad finishing purposes.

Nutrition value of olive oils in India and globally

Fat100 g
Saturated fat14 g
Monosaturated fat73 g
Polyunsaturated fat11 g
Sodium2 mg
Potassium1 mg
Vitamin E14.4 mg
Vitamin K60.2 microgram

In the above table, you can easily understand the nutritional value you get from olive oil. Below are the benefits and risk factors of olive oils in India and globally.


Olive oils are also abundant in antioxidants compounds like beta-carotene, squalene, tocopherols, lutein, and many others. These antioxidants help in preventing any disease that occurs in people.


The fat-rich diet and meals promote heart issues and inflammation, olive oils do the same they are bad for the heart and also cause injury to arteries.

Also read- Immune boosting foods.

Almond oil

almond oils in india
ALMOND OIL (source- 1mg.com)

By the extraction process, the almond oil is extracted from the almonds. Its color is slightly pale yellow with a mild smell at normal temperature.

In the world, United States has a higher production rate of sweet almonds. Every 12 months the 60-70% of sweet almonds are exported from the United States to Europe and Asia pacific.

Nutrition value of almond oils in India and globally

Fat14 g
Saturated Fat1 g
Sodium1 mg
Vitamin K1 microgram
Vitamin E5.3 mg

You can read the nutrition value of almond oil above besides these nutritional components it is also composed of Magnesium, Phosphorus, and Copper.


Almond oils are higher in monounsaturated fats that are beneficial for your heart’s health, it also lowers the LDL levels and hence decreases down any chances of heart diseases.


Pregnant women should avoid taking bitter almond oil orally as it may have some negative effects however there is no exact evidence for that, but it’s better to not take any chance.

Don’t take bitter almonds directly from the mouth it contains a compound hydrocyanic acid (HCN) that is not good for your health it may lower nervous system functions, cause breathing problems and death.

Coconut oil

coconut oils in india

From 1964 to 2020 the coconut oils in India have achieved growth from 198 to 474 production.

The Phillipines, Indonesia and India were the top 3 countries in the production of coconut oil. They produces (1.2 million tonnes), (885K tonnes), and (390K tonnes). All of which is upto 76% of global coconut oil production.

Coconut oil is whitish in colour when its temperature drops down in normal conditions it’s transparent in colour. It’s fragrance can be smelled easily.

Dried coconut is pressed for extracting oil from it and is used as a refined oil for cooking purposes.

Nutritional value of coconut oils in India and globally

Fat13.5 g
Saturated Fat11.2 g

Above is the nutrition content present in coconut oil, they also contain Vitamin E with some other nutrients also.



  • Increase heart risks, stroke

Also read- Fish oil eye benefits!

Avocado oil

avocado oils in india

The ripe avocados are used for extracting oil the seed and skin of avocado is removed first, the process is same as done in olive oil.

Avocado oil is used for the cooking purposes and can be added to the dishes.

Globally the top 4 avocado oil exporter countries are Germany, Indonesia, Sweden and India with export percentages of 14.52%, 7.94%, 6.63%, 5.05%.

Nutrition value of avocado oils in India and globally

Fat100 g
Saturated Fat12 g
Monounsaturated Fat71 g
Polyunsaturated Fat13 g

Apart from all the nutrients in the table above avocado oils are also higher in fiber, folate, Vitamin E and K, Vitamin B6, and potassium and also contain carotenoids which are good for your eyes.


  • Lower LDL cholesterol and improves heart health
  • Reduce symptoms of arthritis
  • Antioxidant compounds in it fight with free radicals
  • A good treatment for gum disease


  • Bad for people with avocado allergies
  • It may interfere with your medications

Palm oil

palm oils in india

Palm oil is the edible vegetable oil that can be obtained from the fruits of a palm tree. The oil can be obtained by its fruit and from the palm kernel also.

Indonesia is the topmost country in the production of palm oil, after it, Malaysia holds the second position both of these countries produce over 84% of the total palm oil worldwide.

Nutrition value of palm oils in India and globally

Fat100 g
Saturated Fat49 g
Monounsaturated Fat37 g
Polyunsaturated Fat9 g

If i talk about other nutrition palm oils in India and also globally it is rich in antioxidant compounds like beta-carotene and Vitamin E.


  • Improve brain health
  • Lower oxidative stress
  • Lower cholesterol levels
  • Stops heart diseases


  • Increase ischemic heart disease
  • Increase chances of cardiovascular diseases
  • Increase bad cholesterol (LDL)

Also read- Foods for Vitamin D

Peanut oil

peanut oils in india

Peanut oil is the vegetable oil also called as groundnut oils, the oil can be obtained by the peanut seeds from the peanut plant.

The color of peanut oil is dark brown and golden, mostly this oil is used as a flavoring spray on the dishes rather than used for cooking.

The top 5 countries by rank are China, India, Nigeria, Myanmar, and Sudan with the production of (2,992), (1,283), (265), (235), and (235) metric tonnes.

Nutritional value of peanut oils in India and globally

Fat14 g
Saturated Fat2.3 g
Monounsaturated Fat6.2 g
Polyunsaturated Fat4.3 g
Phytosterol27.9 mg
Vitamin E11% of RDI

These are some nutritional components that you find inside peanut oils.


  • Control diabetes
  • Improve heart condition
  • Lower the LDL cholesterol levels


  • Be aware if you are allergic to peanuts, severe peanut-allergic conditions may lead to death.
  • Too much omega-6 fatty acids consumption in peanut oils can be a reason for heart disease.

Sunflower oil

The seeds from the sunflower plant (Helianthus annuus plant) are collected and compressed together for getting sunflower oils in India and the procedure is the same in other countries also.

Refined sunflower oil have light fatty smell and have amber color so it can easily differentiated from other oils.

The top 7 sunflower production countries are Ukraine, Russian Federation, EU-27, Argentina, Turkey, and China with the productions of (5923, 5141, 3544, 1225, 1022, and 681) metric tonnes respectively.

India is in the 13th position and the production of sunflower oils in India is 62 metric tonnes.

Nutrition value of sunflower oils in India and globally

Fat14 g
Saturated Fat1 g
Monounsaturated Fat3 g
Polyunsaturated Fat9 g

Besides all these nutrients sunflower oils are also rich in Vitamin E component.


  • Reduce high LDL (bad cholesterol) levels
  • Decrease risk of heart disease
  • Increase in HDL (good cholesterol)


  • Inflammation in the body because of high omega-6 intake by sunflower oil
  • Repetitive use of sunflower oil after cooking one meal can make the oil-rich with toxic compounds that put your health at risk.

Soybean oil

The soybeans are cut and exposed to the heart for obtaining oil from it. The soybean vegetable oil doesn’t smell like anything and doesn’t have any color.

The top 7 soybean oil production countries are China, the United States, Brazil, Argentina, EU-27, India, and Mexico with the production of (17382, 11573, 9000,7950, 3231, 1730, and 1145) metric tonnes.

Nutritional value of soyabean oils in India and globally

Fat100 g
Saturated Fat16 g
Monounsaturated Fat23 g
Polyunsaturated Fat58 g
Trans Fat0.5 g

Soybean oil is also packed with Vitamin K of about 25 mg in 1 tablespoon of oil.


  • Good for bones
  • Good for skin
  • Also, contain heart-friendly fats
  • Have omega-3 fatty acids


  • Soybean allergic peoples must take care before taking soybean oil
  • Pregnant and lactating women should not take it unnecessary there is no evidence to support this claim but its effects are not clear to pregnant women. So why try something that’s effect is not known.

Also read- Health benefits of plant diet.

Which oil brand is best for cooking in India?

Cooking oils in India have numerous varieties and are of different ranges but you have to keep your’s and your family’s health on a safer side that’s why you’re searching for the best brand.

However i have searched through deep and find out some of the best brand that you should try at first.

Fortune brand

Cooking oils in India offered by the fortune brand are in great demand. It is co-owned by adani group.

Saffola brand

Marico limited offers the saffola cooking oils brand in India. These also offer other health friendly oils.

Sundrop brand

Agro Tech Foods offers the sundrop brand oils in India, it provide the different ranges of healthy edible oils.

Dhara brand

Mother dairy offers the dhara vegetable oils in India. Mother dairy sells dairy products like milk, paneer, butter, ghee etc, in India.

Dalda brand

It is most popular brand in regions of India and South Asia, it offers eight numerous qualities of oils in India.

Patanjali brand

Patanjali ayurveda offers different edible oils in India, kachi ghani soybean oil, mustard oil, and groundnut oil.

These are examples of some of the oil brands used in India there are many more which are not discussed, I talked about the most popular brands used by people in India. Among all these the top three brands- fortune, suffola, and sundrop are most popular.

So, you can choose from the top 3 brands and try them one by one.

Also read- Peanut butter nutrition

Best cooking oils in India for heart patient

If you’re a heart patient and suffering from some heart issues and if undergone some surgical procedures. Your doctor may tell you to eat foods and oils that are heart-healthy.

It’s always better to first confirm with your doctor first, however, if there are no such major issues I will suggest you take these heart-friendly oils in India.

The oils that contain monounsaturated and polyunsaturated fats are considered as good for your heart health. On the other side, the cooking oils that are higher in trans and saturated fats are considered bad for your health.

So, you can choose it accordingly. Below is the random list of heart healthy oils.

  • Olive oil
  • Peanut oil
  • Canola oil
  • Sunflower oil
  • Soybean oil
  • Corn oil

Best cooking oils in India for weight loss

There are no limit of the people suffering from overweight and obesity issues.

According to WHO data of 2016 the 1.9 billion adults of ages above 18 are overweight. From these 650 million of peoples are obese.

So, choosing a weight friendly cooking oil is a major concern among these people. Below is the list of some weight friendly cooking oils in India that you can try.

  • Olive oil
  • Coconut oil
  • Peanut oil
  • Rice bran oil
  • Avocado oil
  • Almond oil

Also read – Healthy late night snack


Which cooking oil is best for Indian cooking?

The criteria for bestness depend on which factor you want it to be perfect. In general cooking oils that are higher in unsaturated fats and lower in saturated fats are good for health.
some examples of these oils are-
Sunflower oil
Palm oil
Mustard oil
Olive oil
Peanut oil

Which oil is most used in India?

If I take account of the Northern Indian regions the most used oil in these regions is mustard oil and it is because of its stable nutrition profile and easy affordability.

What’s the worst oil to cook with?

If you want to avoid some of the plant-based oils you can avoid ones that are higher in omega-6 content. These are-
Peanut oil
Soybean oil
Corn oil
Rice bran oil
Cottonseed oil
Sesame oil

Which oil is best for everyday cooking?

No doubt it is olive oil that you can choose for cooking daily dishes, it is the excellent oil for health proven by medical experts, notice to remember it must be an extra virgin olive oil.


I have discussed the most widely used and nutritious cooking oils in India. In the above article, I have broken down all the benefits and risks related to each oil.

It is important to consume each of these oils in limited amounts as more of anything is bad and in this case, it is bad for your body. An ideal choice to make is to choose the oil that is lower in trans and saturated fats and must be higher in unsaturated fats.

If you have any questions or confusions comment down below.

Leave a Reply

three × two =