Daman, 19th October 2026 – Cooking oil is an essential ingredient in almost every Indian kitchen. From preparing morning breakfast to cooking sabzis, dals, and traditional meals, the type of oil used can influence flavour and overall dietary fat intake.
With several options available, many families wonder which cooking oil is best for daily use and how to choose a suitable oil for their cooking habits.

Ekas Healthy Foods highlights the characteristics of popular edible oils, including groundnut, mustard, sesame, sunflower, and coconut oil, to help households make informed choices.

Which Cooking Oil Is Best for Daily Use in India?

There is no single cooking oil that is ideal for every household or every recipe.

The best choice depends on the oil's fatty-acid composition, cooking temperature, flavour, and the family's overall dietary requirements.

For many Indian households, groundnut oil can be a practical everyday option because it contains unsaturated fats and complements several traditional recipes.

Mustard, sesame, and sunflower oils can also be suitable choices depending on regional cooking preferences and product characteristics.

Families interested in traditionally extracted edible oils can explore cooking oils for daily use from Ekas Healthy Foods.

Best Cooking Oils for Everyday Indian Cooking

1. Wood Pressed Groundnut Oil
Groundnut oil is widely used in Gujarati and Maharashtrian kitchens.
It contains monounsaturated and polyunsaturated fatty acids and has a characteristic nutty flavour.

Common uses:

Everyday vegetable preparations
Curries and gravies
Dal tempering
Selected traditional snacks

Wood pressed groundnut oil is a suitable option for households that appreciate traditional extraction and natural flavour.

2. Cold Pressed Mustard Oil

Mustard oil is known for its strong aroma and pungent taste.
It is traditionally used in Bengali, Punjabi, and Bihari cuisines.
Mustard oil contains unsaturated fatty acids, including plant-based omega-3 alpha-linolenic acid.

However, mustard oil can also contain erucic acid. Consumers should select properly labelled food-grade products that comply with applicable safety requirements.

Common uses:

Regional curries
Vegetable preparations
Fish dishes
Traditional pickles

3. Wood Pressed Sesame Oil

Sesame oil has a distinctive flavour and is used in several South Indian preparations.
It contains unsaturated fatty acids and naturally occurring compounds such as sesamin and sesamol.

Common uses:

Traditional South Indian dishes
Vegetable preparations
Chutneys
Selected tempering recipes
Sesame oil can add variety to everyday cooking when used in suitable quantities.

4. Cold Pressed Sunflower Oil

Sunflower oil is appreciated for its relatively mild flavour.
Conventional sunflower oil is generally rich in polyunsaturated linoleic acid, while high-oleic varieties contain more monounsaturated fat.

Common uses:

Vegetable dishes
Dal preparations
Curries
Light sautéing
Cooking suitability depends on the sunflower variety and processing method.

5. Cold Pressed Coconut Oil

Coconut oil is commonly used in Kerala and other coastal Indian cuisines.
It provides a characteristic coconut aroma that complements regional recipes.
However, coconut oil contains a high proportion of saturated fat, so it is best used in moderation rather than as the primary source of dietary fat.

Common uses:

Kerala-style curries
Vegetable preparations
Traditional coastal dishes
Selected homemade snacks
Comparison of Cooking Oils for Daily Use
Cooking Oil
Main Characteristics
Common Indian Uses
Groundnut oil
Rich in monounsaturated fats, nutty flavour
Sabzis, curries, tempering
Mustard oil
Pungent flavour, contains omega-3 ALA
Regional curries, fish dishes
Sesame oil
Unsaturated fats, distinctive aroma
South Indian cooking
Sunflower oil
Fatty-acid profile varies by variety
Sabzis, dals, sautéing
Coconut oil
High in saturated fat, coconut flavour
Coastal Indian recipes

The best everyday cooking oil depends on how it fits into the overall diet.

Is Wood Pressed Oil Better for Daily Cooking?

Wood pressed oil is extracted using traditional wooden ghani equipment.

This method generally involves fewer refining stages and helps retain characteristic natural flavours.

However, wood pressing alone does not make an oil healthier.

The type of seed, fatty-acid composition, processing conditions, storage, and cooking method all influence nutritional quality.

Both traditionally extracted and appropriately refined oils can have a place in Indian cooking.

Which Cooking Oil Is Best for Heart-Conscious Families?

Cooking oils rich in unsaturated fats are generally preferable to fats high in saturated fatty acids.

Groundnut, sunflower, and sesame oils contain substantial amounts of unsaturated fats.

Replacing some saturated fats with unsaturated fats can help maintain healthy blood cholesterol levels.

However, no cooking oil independently prevents heart disease.

A balanced diet, appropriate portions, and healthy cooking habits are essential.

Should You Use Different Cooking Oils?

Using different oils can provide flavour variety and different fatty-acid profiles.

For example, a household might use groundnut oil for everyday sabzis and sesame oil for selected regional dishes.

However, regularly rotating oils is not a nutritional requirement.

Choosing one or more suitable oils and maintaining a balanced diet is more important than following a fixed oil-rotation schedule.

How Much Cooking Oil Should You Use Daily?

All edible oils provide approximately nine calories per gram.

Excessive consumption can increase overall calorie intake, regardless of the extraction method.

The appropriate quantity depends on age, activity level, calorie requirements, and dietary habits.

Using measured quantities can help families manage their total oil consumption.

How to Choose Quality Cooking Oil

Before purchasing cooking oil, consider the following factors.

Extraction Method: Check whether the oil is wood pressed, cold pressed, or refined.

Ingredient Declaration: Confirm the oil type and any declared blends.

FSSAI Information: Review applicable licence details and manufacturer information.

Freshness: Check manufacturing and best-before dates.

Packaging: Choose properly sealed, food-safe containers.

Cooking Requirements: Select an oil suitable for the intended cooking temperature.

Storage: Keep edible oils away from excessive heat, sunlight, and air exposure.

Why Choose Ekas Healthy Foods?

Ekas Healthy Foods offers traditionally extracted cooking oils for different Indian household requirements.

The brand focuses on:

Careful selection of seeds and nuts
Traditional wooden ghani extraction
Minimal processing
Retention of characteristic natural flavours
Hygienic handling and packaging
Attention to freshness and product quality
Consumers can explore wood pressed and cold pressed oils from Ekas Healthy Foods for everyday cooking.

Frequently Asked Questions

Which cooking oil is best for daily use in Indian homes?
Groundnut, sesame, and suitable sunflower oils can be practical choices because they contain unsaturated fats. The best option depends on cooking needs and dietary preferences.

Is groundnut oil good for everyday cooking?
Groundnut oil can be suitable for daily cooking when used in appropriate quantities and at suitable temperatures.

Can cold pressed oil be used for daily cooking?
Yes. Cold pressed oils can be used for everyday cooking when the specific oil is suitable for the required temperature.

Is it necessary to change cooking oil every month?
No. Regularly changing cooking oils is not essential. Overall dietary quality and appropriate fat intake matter more.

About Ekas Healthy Foods

Based in Daman, India, Ekas Healthy Foods offers traditionally extracted groundnut, mustard, sesame, sunflower, coconut, and almond oils.

The brand also offers A2 Gir Cow Bilona Ghee and honey.

Ekas Healthy Foods focuses on traditional preparation methods, quality ingredients, and helping Indian families make informed food choices.

Contact Information

Company: Ekas Healthy Foods
Phone: +91 90812 38888
Email: [email protected]
Website: https://www.ekashealthyfoods.com/
Location: Daman, India