Which Oil Is Best for Cooking? 8 Smart Picks

Is your cooking oil silently sabotaging your health—or helping it thrive?

In a market flooded with labels like “heart-healthy,” “cold-pressed,” “light,” and “refined,” choosing the best cooking oil has become more confusing than ever

So let’s simplify.

This guide breaks down the most common cooking oils used in Indian homes—by function, health benefits, versatility, and flavour.

You’ll also learn how to match oils to cooking techniques, how to rotate oils smartly, and what factors really matter (hint: it’s not just the smoke point).

Let’s dive into the oils that matter most to real people with real plates.

🌾 1. Rice Bran Oil

Best for: Stir-frying, deep frying, everyday cooking
Smoke point: ~250°C
Fat profile: Balanced MUFA/PUFA

Why it works:

·         Contains oryzanol, a heart-friendly compound

·         Neutral flavour, perfect for Indian sabzis

·         High smoke point = safe for high-heat

Use for: Tempering, sautéing, general Indian cooking

🌻 2. Sunflower Oil

Best for: General cooking, baking, light frying
Smoke point: ~227°C
Fat profile: High PUFA, low saturated fat
Nutrient highlight: High in Vitamin E

Why it works:

·         Widely available and budget-friendly

·         Doesn’t overpower flavours

Use for: Stir-frying, neutral dishes, baking

Caution:

·         High PUFA can oxidise quickly—don’t reuse

·         Choose cold-pressed to avoid excess processing

Rice bran vs Sunflower oil: What's the difference between the two? 

🥜 3. Groundnut Oil (Peanut Oil)

Best for: Deep frying, high-heat cooking
Smoke point: ~232°C
Fat profile: High MUFA, low PUFA

Why it works:

·         Traditional Indian staple—rich, nutty aroma

·         Cold-pressed versions retain nutrients

·         Affordable and heat-stable

Use for: Bhajis, puris, pakoras, North Indian gravies

Watch out:

·         Avoid if allergic to peanuts

·         Choose cold-pressed over refined for nutrition

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🫒 4. Olive Oil

Best for: Low-heat cooking, salads, finishing dishes
Smoke point:

·         EVOO: ~160°C

·         Refined: ~240°C

Why it works:

·         High in MUFA and antioxidants

·         Linked to heart and brain health

Use for: Light sautéing, dips, dressings, drizzling

Avoid deep-frying with EVOO—breaks down under high heat

Try our product selector tool to help you find the right oil for you today!

🥑 5. Avocado Oil

Best for: High-heat cooking, grilling
Smoke point: ~271°C
Fat profile: Very high MUFA

Why it works:

·         Extremely stable at high heat

·         Mild flavour blends with any cuisine

Use for: Deep frying, tandoori grilling, searing

Note:

·         Expensive and not locally produced

·         Use sparingly or rotate in on weekends

🥥 6. Coconut Oil

Best for: South Indian cooking, sautéing, medium-heat use
Smoke point:

·         Virgin: ~177°C

·         Refined: ~232°C

Why it works:

·         Supports traditional recipes

·         Contains MCTs that may support metabolism

Use for: Kerala fish curry, idli podi tadkas, veggie roasts

High saturated fat content = use in moderation

🌱7. Mustard Oil

Best for: Bengali, Punjabi, Odia dishes
Smoke point: ~250°C
Fat profile: High MUFA, omega-3s

Why it works:

·         Antibacterial and antifungal properties

·         Strong, pungent flavour essential in Indian pickling and saag

Use for: Sarson ka saag, pickles, tadka

Must heat before use—neutralises erucic acid

💧 8. Flaxseed Oil

Best for: Cold use only (salads, dips)
Smoke point: ~107°C

Why it works:

·         Highest omega-3 content among oils

·         Great anti-inflammatory benefits

Use for: Salad dressings, drizzling over dal, raitas

Store in the fridge. Never heat.

🔄 Why Oil Rotation Beats Sticking to Just One

Using only one oil? That can throw your fat intake off balance, flatten flavour, and ruin some dishes.

Here's why rotation works better:

Benefit	How Rotation Helps
Fatty acid balance	Avoid overloading on omega-6 or saturated fats
Flavour enhancement	Different oils complement different spices and regional dishes
Suitability for cooking	Not all oils can handle high heat—choose based on method
Reduced risk of oxidation	Some oils break down faster than others—rotation gives time buffers

 

🔁 Sample Weekly Oil Rotation Plan

Day	Oil	Use Case
Monday	Rice Bran	Stir-fries, sabzis
Tuesday	Mustard	Punjabi tadkas, pickles
Wednesday	Coconut	South Indian gravies
Thursday	Olive	Drizzling, low-heat sautéing
Friday	Groundnut	Deep frying, bhajis
Saturday	Sunflower	General cooking
Sunday	Avocado	Tandoori, grilling

 

🧪 Cold-Pressed vs Refined: Quick Comparison

Feature	Cold-Pressed	Refined
Extraction method	Mechanical, no solvents	Uses heat & chemicals
Nutrition	Retains micronutrients	Mostly stripped
Flavour profile	Natural taste remains	Odourless, neutral
Shelf life	Shorter	Longer
Price	Higher	More affordable

 Choose cold-pressed oils for finishing & flavour; refined for heat resilience.