02/10/2026
Not all cooking oils are created equal but the “best” oil depends on its fat profile, cooking use, and how much you consume.
Here’s the logic behind my ratings 👇
🟢 Mustard Oil — 9/10
Good balance of unsaturated fats and a high proportion of monounsaturated fat. A strong everyday option when used in moderation.
🥥 Coconut Oil — 6/10
Stable for cooking, but very high in saturated fat. Better as an occasional option rather than your only cooking oil.
🥜 Groundnut Oil — 8/10
Rich in monounsaturated fats with a relatively balanced fat profile. A practical everyday cooking oil.
🌱 Canola Oil — 7/10
Low in saturated fat and rich in unsaturated fats, including some omega-3 ALA. A good option, although less commonly used in Indian kitchens.
🌻 Sunflower Oil — 5/10
High in polyunsaturated fat, particularly omega-6. It isn’t “bad,” but using it as the only oil may not provide as much variety in your fat sources.
🌴 Palm Oil — 2/10
Higher in saturated fat compared with most liquid vegetable oils, so it’s not my preferred everyday cooking fat.
🧈 Ghee — 7/10
Traditional and flavourful, but relatively high in saturated fat. Great for taste and variety, but portion size matters.
🫒 Olive Oil — 9/10
Rich in monounsaturated fats and contains beneficial plant compounds. Excellent choice, particularly for low-to-medium heat cooking, dressings and finishing.
The bigger takeaway: You don’t need to completely eliminate any one oil. Focus on your overall dietary pattern, rotate your cooking fats, and most importantly don’t overuse them.
Which oil do you use most at home?
