Which oil is best for Indian cooking?

Every oil is about 9 kcal per gram. The brand on the tin changes less than the hand holding it, which is the part nobody sells you.

The amount is the whole argument

Three teaspoons a day per person is roughly 120 kcal. A heavy hand makes it five or six and adds 300 without the plate looking any different. That gap is larger than any difference between oils.

What suits what

• Mustard — good for daily cooking in the north and east, high smoke point.
• Groundnut — one of the best for everyday Indian cooking and frying.
• Coconut — right for South Indian cooking; high in saturated fat, so keep the quantity sensible.
• Rice bran — neutral, high smoke point, fine for daily use.
• Sunflower — cheap and common; fine, not remarkable.
• Olive — best raw on salad. Extra virgin is wasted and smokes in a tadka.
• Ghee — one or two spoons a day is fine for most people and tastes better than any of them.

Rotating oils

Using two or three across a month is a reasonable habit and costs nothing. It is not the magic it is sometimes sold as.

What actually matters

Measure it with a spoon instead of pouring. One change, larger effect than any switch between the oils above.

Common questions

Which oil is healthiest for Indian cooking?

Groundnut, mustard and rice bran all suit daily Indian cooking. The quantity matters far more than the choice.

Is ghee bad for you?

In normal amounts, one to two spoons a day, it is fine for most people.

This is general food guidance, not medical advice. If you are pregnant, taking medication or managing an illness, show any plan to your doctor first.