A Dietitian’s Simple Guide

Most people buy cooking oil based on brand, price, or what family members recommend.
But the real truth about any oil lies on its nutrition label.

Here’s how to read it smartly, without getting confused:

1. Check the Ingredients List (the most important section!)

A good oil bottle should have ONLY 1 ingredient.

✔ 100% Groundnut Oil
✔ Cold-Pressed Sesame Oil
✔ Virgin Coconut Oil

Avoid bottles with:
❌ Blended oils (unless clearly labelled)
❌ Mineral oils or additives
❌ “Vegetable oil” without specifying the source

If it doesn’t clearly say the source, skip it.

2. Look at the ‘Type of Fats’ Breakdown

This section tells you whether the oil supports your heart health.

✔ Monounsaturated Fat (MUFA)

Good for heart health

Found in: groundnut oil, olive oil, mustard oil

✔ Polyunsaturated Fat (PUFA)

Good in moderation

Found in: sunflower oil, sesame oil

✔ Saturated Fat

Excess can raise LDL

High in coconut oil, palm oil

Your oil should not be extremely high in saturated fat

(except coconut oil, which has unique MCTs).

Best balance:

MUFA-rich oils are ideal for everyday use.

PUFA-rich oils are good but avoid overheating them.

3. Check the Smoke Point Information

(If mentioned on the label)

This tells you how safely the oil can be heated.

High smoke point: groundnut, mustard → best for frying

Medium: sesame, coconut → sabzi, tadka

Low: extra virgin olive oil → use raw

If the bottle doesn’t mention it, check the brand website or choose based on known oil types.

4. Look for “Cold-Pressed / Wood-Pressed / Kachi Ghani”

This tells you how the oil was extracted.

✔ Cold-pressed / wood-pressed

Retains nutrients

No chemicals

More antioxidants

✔ Kachi Ghani (for mustard oil)

Traditional slow pressing

Stronger flavour

Avoid labels that say:
❌ “Refined using chemicals”
❌ “Deodorised”
❌ “Solvent extracted”

These remove beneficial nutrients.

5. Ignore Marketing Claims Like:

These are often just marketing tricks:

❌ “0% Cholesterol” (all plant oils naturally have zero cholesterol)
❌ “Lite / Light” (usually means nothing)
❌ “Heart Healthy” (check fat profile instead)
❌ “Immunity Booster” (not regulated terminology)

Always read the nutrition table instead of claims on the front.

6. Check for Vitamin E (if added)

Many cold-pressed oils naturally contain Vitamin E (antioxidant).

If it’s “added,” it should be mentioned clearly.

7. Confirm the Extraction Method

Look for phrases like:

✔ “Cold Pressed”
✔ “Wood Pressed”
✔ “Mechanically Extracted”
✔ “No Heat Used”

These are better than:

❌ “Refined”
❌ “Solvent Extracted”

8. Check Serving Size and Calories (optional)

Almost all oils have:

120 calories per tablespoon (15 ml)
So don’t worry too much about small differences — focus on fat quality, not calories.

9. Choose Oils With Clear Origin Information

Good brands mention:

Seed sourcing

Region (e.g., “Gujarat peanuts”, “Tamil Nadu sesame”)

Exact variety

This indicates better quality control.

10. Quick Checklist When You Buy an Oil

Just look for these 5 points:

✔ 1. Only 1 ingredient
✔ 2. Cold-pressed / wood-pressed / kachi ghani
✔ 3. High MUFA or balanced fat profile
✔ 4. No artificial additives or blends
✔ 5. Good for the cooking method you use

If the bottle passes these, it’s a good choice.