Top 7 Cooking Oils Used in Indian Households (And Which is Best)

Choosing the right cooking oil is one of the most important decisions you can make for your family’s health. With so many types of oils available in India, it can be overwhelming to pick the best. This blog compares the top 7 edible oils commonly used in Indian kitchens, highlighting their health benefits, ideal uses, and which oil is best for different cooking styles.

1. Groundnut Oil (Peanut Oil)

Used in: Gujarat, Maharashtra, Tamil Nadu, Karnataka

Groundnut oil is rich in monounsaturated fats and Vitamin E. Cold pressed groundnut oil retains antioxidants and is ideal for deep frying, sautéing, and everyday cooking. It has a mild nutty flavor and a high smoke point.

⭐ Best for:

• Deep frying (pakoras, pooris)
• Indian gravies and curries

2. Mustard Oil (Kachi Ghani)

Used in: North and East India – Bengal, Bihar, Punjab

Known for its pungent flavor and antimicrobial properties, mustard oil is loaded with omega-3 and omega-6 fatty acids. Cold pressed (Kachi Ghani) mustard oil is anti-inflammatory and boosts heart health.

⭐ Best for:

• Pickling and sautéing
• Traditional dishes like Sarson da Saag, fish curry

3. Coconut Oil (Nariyal Tel)

Used in: Kerala, Tamil Nadu, Coastal Karnataka

Cold pressed coconut oil is packed with lauric acid, promoting good cholesterol and strong immunity. It is a staple in South Indian cooking and is also used for baby massage and skincare.

⭐ Best for:

• South Indian dishes like Avial, coconut chutney
• Baking, sautéing, and hair/body care

4. Sesame Oil (Gingelly / Til Oil)

Used in: Tamil Nadu, Andhra Pradesh, Kerala

Sesame oil, especially cold pressed, is an excellent source of calcium and antioxidants. It is widely used in Ayurvedic medicine and traditional Indian cooking.

⭐ Best for:

• Tempering (tadka)
• Idli, dosa, sambar recipes

5. Sunflower Oil

Used in: Across India (urban households)

Sunflower oil is light, has a high smoke point, and is rich in Vitamin E. It is refined in most cases, so cold pressed sunflower oil is a better and less processed option.

⭐ Best for:

• Daily cooking (urban households)
• Light sautéing and baking

6. Rice Bran Oil

Used in: Eastern and Southern India

Rice bran oil contains oryzanol, which lowers bad cholesterol. It has a neutral taste and high smoke point, suitable for frying. Look for minimally processed, cold pressed versions for health benefits.

⭐ Best for:

• Deep frying and stir-frying
• Weight-conscious diets

7. Olive Oil (Extra Virgin / Light)

Used in: Modern health-conscious kitchens

Olive oil, though not traditional, is gaining popularity for its heart benefits. Extra virgin olive oil is ideal for dressings and light sautéing, while light olive oil can be used for low-heat Indian cooking.

⭐ Best for:

• Salads, pasta, and continental dishes
• Low-temperature Indian dishes

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🥇 So, Which Cooking Oil is Best?

If you’re looking for an all-rounder oil for Indian cooking, cold pressed groundnut oil and cold pressed mustard oil are the healthiest choices. For South Indian meals, coconut oil and sesame oil are the top picks. Always choose oils that are cold pressed or wood pressed for maximum nutrition and minimum processing.

🔥 Quick Comparison Table

Oil	Best Use	Cold Pressed Benefit
Groundnut Oil	Deep frying, gravies	Rich in Vitamin E & MUFA
Mustard Oil	Pickles, curries	Anti-inflammatory, rich in Omega-3
Coconut Oil	South Indian dishes	Boosts immunity, antimicrobial
Sesame Oil	Tempering, dosas	High in antioxidants
Sunflower Oil	Daily cooking	Light, Vitamin E rich
Rice Bran Oil	Frying, stir-frying	Lowers cholesterol
Olive Oil	Continental dishes	Heart-healthy fats

🛒 Where to Buy Cold Pressed Oils in India?

You can buy 100% pure, wood pressed and cold pressed oils like groundnut, mustard, coconut, sesame and more at SutraKart.com – with 1-day delivery in Bangalore and across India.

🔚 Final Words

The best cooking oil depends on your regional cuisine, health needs, and cooking method. But one thing is certain – cold pressed oils are always better than refined alternatives. They retain nutrients, are chemical-free, and promote long-term health.