Food & Beverages

Top Cooking Oils in India: Your Health & Flavour Guide

In the bustling heart of Indian kitchens, your quest for the perfect blend of health and taste comes alive. You’re increasingly aware of what goes into your meals, especially when it’s about the well-being of your loved ones. Edible oils, or should we say, the essence of cooking, play a pivotal role in this culinary narrative.

You’re in for a treat as we dive into the world of the best cooking oils in India, where quality meets affordability. From the vitamin E-rich Figaro, the nation’s favourite, to Fortune, the top-selling brand known for its variety and value, you’ll discover the oils that make Indian food truly unforgettable. Get ready to elevate your cooking game with oils that promise flavour without compromising on health.

Popular Cooking Oils in India

Saffola Active Refined Cooking Oil

Saffola Active Refined Cooking Oil

If you’re keen on managing your weight without compromising on taste, Saffola Active Refined Cooking Oil might be right up your alley. This blend of rice bran and soybean oil is designed to cater to your health-conscious side. With LOSORB technology, it claims to reduce oil absorption by up to 27%, making your meals lighter and healthier. Its versatility ensures that whether you’re frying or sautéing, the oil’s high smoke point has got you covered.

Fortune Premium Kachi Ghani Pure Mustard Oil

When it comes to traditional Indian flavours, Fortune Premium Kachi Ghani Pure Mustard Oil stands out. Renowned for its authentic taste and aroma, this mustard oil is a staple in many Indian households, especially in the North and East. Its robust flavour adds a distinct character to your dishes. It’s not just about taste though; kachi ghani oil is also appreciated for its health benefits.

Oleev Olive Pomace Oil for Everyday Cooking

Oleev Olive Pomace Oil for Everyday Cooking

Oleev Olive Pomace Oil presents itself as a healthy option for your everyday cooking needs. This oil is suitable for Indian cuisines, accommodating high-temperature cooking methods like frying without losing its nutritional value. It’s a smart choice if you’re looking to incorporate the benefits of olive oil into your diet with a more budget-friendly option.

Fortune Rice Bran Health Oil

Fortune Rice Bran Health Oil is another healthy pick, especially known for its rich antioxidant content and cholesterol-lowering properties. It is extracted from the outer layer of rice grains, offering a unique option for those looking to diversify their intake of cooking oils. This oil fits perfectly into a diet aimed at maintaining or improving heart health.

Anveshan Wood Pressed Sunflower Oil

Anveshan Wood Pressed Sunflower Oil

Embrace the goodness of old-school extraction methods with Anveshan Wood Pressed Sunflower Oil. Extracted using traditional wood pressing techniques, this sunflower oil retains all the natural nutrients and flavours. It’s a fantastic choice if you’re opting for minimally processed foods and aiming to maintain a diet that’s as close to nature as possible.

Farm Naturelle 100% Virgin Cold Pressed White Sesame Seed Cooking Oil

Dive into the rich, nutty flavour of Farm Naturelle 100% Virgin Cold Pressed White Sesame Seed Cooking Oil. It’s not just about the taste; this oil is cold-pressed to preserve its nutritional profile, making sure you get all the health benefits sesame seeds have to offer. It’s ideal for dressings and for adding a flavourful punch to stir-fries.

Fortune Xpert Total Balance Oil

Fortune Xpert Total Balance Oil

Aiming for a balanced diet? Consider Fortune Xpert Total Balance Oil, which is geared towards providing you with the right mix of fats. The balance of MUFA and PUFA in this oil supports optimal nutrition and complements a well-rounded diet. It’s a thoughtful choice for those watching their fat intake but not willing to compromise on flavour or health benefits.

KLF Coconad Pure Coconut Cooking Oil

KLF Coconad Pure Coconut Cooking Oil brings the essence of the South Indian culinary tradition to your kitchen. The distinctive aroma and flavour of coconut oil can significantly enhance the taste of your curries, sweets, and chutneys. It has a long shelf life and a high smoke point, making it as practical as it is flavourful.

Dhara Soyabean Oil

Dhara Soyabean Oil is a versatile choice for Indian cooking practices. Its neutral taste makes it an excellent medium for letting the flavours of your ingredients shine through. Packed with nutritional benefits, it’s commonly used for frying and making salad dressings, and it’s a popular option for its adaptability in various recipes.

Organic India Groundnut Oil

Organic India Groundnut Oil

For those with a preference for earthy, natural products, Organic India Groundnut Oil is an excellent selection. This oil maintains the wholesome taste of groundnuts and brings a traditional touch to your cooking. It is processed in a manner that ensures you get an unrefined, chemical-free product, aligned with a health-oriented lifestyle.

Factors to Consider When Choosing Cooking Oil

Health Benefits

When selecting a cooking oil, you need to factor in the health benefits it delivers. Oils rich in monounsaturated and polyunsaturated fatty acids, like oleic acid (Omega-9), linoleic acid (Omega-6), and alpha-linolenic acid (Omega-3), are known to support heart health and reduce bad cholesterol levels. For example, olive oil and sunflower oil are praised for their heart-protective properties. Additionally, oils with antioxidants can help combat oxidative stress, potentially lowering your risk of chronic diseases.

Cooking Uses

You’ll want to consider what types of cooking you’re most often engaging in. Certain oils are better suited for specific cooking methods. Oils like rice bran oil and sunflower oil are versatile and can be used for frying, sautéing, and as salad dressings. If you’re into baking, an oil with a neutral flavour like canola might be your best bet, while if you’re aiming for authentic Indian cuisine, ghee or mustard oil could provide that traditional taste.

Smoke Point

Understanding an oil’s smoke point — the temperature at which it begins to smoke and potentially release harmful compounds — is crucial. This isn’t just a health consideration, but also one for flavour. Cooking with an oil beyond its smoke point can ruin a dish with an unpleasant taste. Mustard oil, with its high smoke point, is ideal for high-heat cooking like frying, whereas olive oil is better suited for lower-temperature cooking or for finishing dishes.


The flavour of the oil is paramount, especially if it’s a prominent component in your dish. The robust flavour of cold-pressed mustard oil enhances the taste of pickles and curries, while the subtlety of sunflower oil won’t overshadow the flavours of your ingredients. You should choose an oil that complements your dishes and aligns with your taste preferences.

Price Range

Oils vary considerably in price, from the more economical soybean oil to the pricier extra-virgin olive oil. Your budget will undoubtedly play a part in your decision. It’s worth considering that while some oils may be more costly upfront, their health benefits and flavour enhancement could deem them a more valuable addition to your kitchen in the long run.

Bear in mind that, in addition to price, the nutritional value and suitability of the oil for your intended use are what truly determine its worth.


You’re now equipped with the knowledge to make an informed choice about the best cooking oil for your needs. Remember, it’s about balancing health benefits, cooking requirements, and your budget. Whether you’re frying, sautéing, or dressing a salad, there’s an oil that fits the bill. Prioritise oils high in good fats to maintain a healthy heart and keep an eye on the smoke point to ensure your dishes are not only delicious but also prepared safely. With the right oil in your pantry, you’re all set to enhance your cooking and support your wellbeing. Happy cooking!

Frequently Asked Questions

Which is the No 1 cooking oil in India?

Fortune cooking oil holds the spot as the top-selling brand in India, offering quality, affordability, and a variety of products. A 1-litre bottle of Fortune mustard oil is priced at Rs. 149, epitomizing the brand’s commitment to value without compromising on quality or utility in cooking.

What are the 3 best oils for cooking?

The top three oils recommended for cooking are olive oil, avocado oil, and rapeseed oil due to their health benefits. Additionally, ghee, coconut oil, red palm oil, sunflower oil, and sesame oil are also favoured for their distinct flavours and cooking properties.

What is the best oil to use for Indian cooking?

For authentic Indian cooking, coconut oil, especially virgin coconut oil, mustard oil, groundnut oil, and pure desi ghee are highly recommended. Olive oil is also a healthy choice, best reserved for salads and light sautéing rather than the deep frying frequently employed in Indian cuisine.

Which cooking oil is natural?

Natural cooking oils are gleaned from various plant sources, including seeds (like soybean, sunflower, and sesame), fruits (such as palm, olive, and avocado), grains (corn and wheat germ), and nuts (including walnut and hazelnut), all offering unique nutritional profiles.

What is the healthiest cooking oil in 2023?

As of 2023, olive oil continues to lead as the healthiest cooking oil due to its high content of monounsaturated fats, antioxidants, and low levels of saturated fats, effectively reducing cholesterol levels and the risk of heart disease.

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