Choosing the right cooking oil is essential for taste and health. In India, various oils are used in daily cooking, each with its unique benefits.
Understanding the smoke point and nutrient values of these oils can help you make healthier choices for your meals.
Oils with higher smoke points retain their nutritional values at high temperatures. They produce fewer harmful compounds when heated and maintain the flavour and texture of the food.
Always Use Higher Smoke Point Oils.
Here are 11 common cooking oils used in India, arranged in descending order according to their smoke point.
High in unsaturated fats and vitamin E. Supports cardiovascular health and weight management.
Nutrient Values
Smoke Point: 510°F (266°C)
Safflower Oil
Contains saturated fats, and vitamins A, D, E, and K2. Enhances digestion and strengthens the immune system.
Nutrient Values
Smoke Point: 485°F (252°C)
Ghee
High in monounsaturated fats, omega-3 fatty acids, and antioxidants. Good for heart health and inflammation.
Nutrient Values
Smoke Point: 480°F (250°C)
Mustard Oil
Rich in polyunsaturated fats and omega-3 fatty acids. Supports heart health and brain function.
Nutrient Values
Smoke Point: 453°F (234°C)
Soybean Oil
High in monounsaturated fats, vitamin E, and oryzanol. Lowers cholesterol and improves skin health.
Nutrient Values
Smoke Point: 450°F (232°C)
Rice Bran Oil
High in monounsaturated fats and vitamin E. Promotes heart health and reduces bad cholesterol.
Nutrient Values
Smoke Point: 450°F (232°C)
Peanut Oil
Rich in vitamin E and omega-6 fatty acids. Improves skin health and boosts the immune system.
Nutrient Values
Smoke Point: 440°F (227°C)
Sunflower Oil
Contains polyunsaturated fats, vitamin E, and lignans. Enhances skin health and reduces inflammation.
Nutrient Values
Smoke Point: 410°F (210°C)
Sesame Oil
High in monounsaturated fats and omega-3 fatty acids. Lowers bad cholesterol and improves heart health.
Nutrient Values
Smoke Point: 400°F (204°C)
Canola Oil
Abundant in monounsaturated fats, polyphenols, and antioxidants. Reduces inflammation and supports heart health.
Nutrient Values
Smoke Point: 375°F (191°C)
Olive Oil
Rich in medium-chain triglycerides (MCTs), lauric acid, and saturated fats. Supports metabolism and brain function.
Nutrient Values
Smoke Point: 350°F (177°C)
Coconut Oil
Cooking oils are essential in Indian kitchens, each offering unique flavours and health benefits. By understanding their smoke points and nutrient values, you can make informed choices to enhance your culinary experience and well-being.