A Blog to help you in your Grocery Shopping and tips & tricks on Groceries

Indians have plenty of choices while choosing Oils for their cooking purpose. Few of them are widely used without knowing their benefits and few of them are unknown.

Which Oil is right for cooking and which is good for eating? That depends largely on the type of cooking that you are doing and using it. An Cooking oil’s smoke point, which is the point when oil starts burning and smoking, is one of the most important things to consider. If you heat oil past its smoke point, it not only harms the flavor, but many of the nutrients in the oil degrade—and the oil will release harmful compounds called free radicals.

So, we wanted to dig through details of these 5 mostly used cooking oils. Also, their pros and cons to be aware of.

Sunflower oil

Sunflower oil is commonly used cooking oil in food for frying, and in cosmetic formulations as an emollient. This Oil has high volume of Vitamin E, as high that one tablespoon contains 28% of a daily recommended nutrition intake of a normal person.

It has a high smoke point which is 232 °C (refined) and 107 °C (Non-refined) which is a benefit of this oil for fried food.

Sun flower cooking oil

It doesn’t have a very strong flavor, which means it won’t overwhelm the flavor of the dish.

However, sunflower oil contains a lot of omega-6 fatty acids. The body needs them, but omega-6s are thought to be pro-inflammatory, while omega-3s are anti-inflammatory. Consuming too many omega-6s without balancing with omega 3s, could lead to an excess inflammation in the body, so moderation consumption is always safe.

Nutritional value per 100 g (3.5 oz)
Energy3,699 kJ (884 kcal)
Carbohydrates0 g
Fat100 g
Saturated10.3 g
Monounsaturated19.5 g
Polyunsaturated65.7 g
Protein0 g
* Credit to Wikipedia
VitaminsQuantityConsumption % Vs Nutritional value needed
Vitamin E41.08 mg274%
Vitamin K5.4 μg5%
* Credit to Wikipedia

Groundnut Oil

Groundnut oil, also known as Peanut oil or arachis oil and well used as cooking oil, is a vegetable oil derived from peanuts. The oil has a strong peanut flavor and aroma. Unrefined peanut oil has a smoke point of 320°F/160°C

Peanut oil has a pretty even proportion of saturated, polyunsaturated, and monounsaturated fats, and along with vitamin E, the oil contains resveratrol, which has been studied for its protective effects against cancers, heart disease, Alzheimer’s disease and viral infections.

Ground nut cooking oil

Peanut oil has a bold nutty-sweet taste that is high in calories but low in saturated fats. It’s made up of mostly monounsaturated fatty acid content that actually helps lower bad cholesterol and up the good cholesterol. Don’t go too heavy on this cooking oil, though; it’s high in omega-6’s and can mess up the omega 3:6 ratio, causing health problems. Prefer the unrefined, cold-pressed versions as opposed to the commercial refined peanut oils you typically find in grocery stores that are refined, bleached and deodorized. The price might be higher, but your health with thank you later.

Nutritional value per 100 g (3.5 oz)
Energy3,699 kJ (884 kcal)
Carbohydrates0 g
Fat100 g
Saturated17 g
Monounsaturated46 g
Polyunsaturated32 g
Protein0 g
Vitamin E15.7 mg105%
Zinc0.01 mg0%

Other uses: Like a lot of other oils, peanut oil can be used in skincare, sometimes applied directly to the skin to treat dryness and eczema, and has even been shown to be helpful with joint pain.


Ghee is well known type of Oil used in cooking within India. It’s a great source of fat-soluble vitamins with a more intense nutty flavor than butter. Since it is composed almost entirely of fat, ghee should still be used in moderation.

Ghee as cooking oil

Ghee is an ideal fat for deep frying because its smoke point (where its molecules begin to break down) is 250 °C (482 °F), which is well above typical cooking temperatures of around 200 °C (392 °F) and above that of most vegetable oils.

Fats & fatty acidsAmounts per 100 g of gheE
Total fat99.5 g
Saturated fat61.9 g
Monounsaturated fat28.7 g
Polyunsaturated fat3.7 g
Trans fats4 g
Omega-3 fatty acids1.447 g
Omega-6 fatty acids2.247 g
Omega-9 fatty acids25.026 g
Other non-fat nutrientsAmounts per 100 g of ghee
Cholesterol256 mg (85%DV)
Vitamin A3069 IU (61% DV)
Vitamin B, C, D0
Vitamin E2.8 mg (14% DV)
Vitamin K8.6 µg (11% DV)

Olive Oil

Nutrition and cooking experts agree that one of the most versatile and healthy oils to cook with and eat is olive oil, as long as it’s extra virgin. An “extra virgin” label means that the olive oil is not refined, and therefore of high quality. Extra virgin olive oil contains a large amount of monounsaturated fats and some polyunsaturated fatty acids; many studies have linked it to better heart health. Olive oil has a relatively lower smoke point compared to other oils, so it’s best for low and medium-heat cooking.

Olive Oil for cooking

Olive oil is high in monounsaturated fatty acids, which can help boost cardiovascular health.  The extra virgin olive oil variety contains the highest levels of antioxidants, polyphenols and oleic acid.

Smoke points vary depending on the type of olive oil. Given extra virgin olive oil has the richest flavor and lowest smoke point, it shouldn’t be exposed to any heat. Instead it’s best used for salad dressings and drizzling over food.

Nutritional value per 100 g (3.5 oz)
Energy3,699 kJ (884 kcal)
Carbohydrates0 g
Fat100 g
Saturated14 g
Monounsaturated73 g
Polyunsaturated omega‑3, omega‑611 g0.8 g9.8 g
Protein0 g
VitaminsQuantity( %DV)
Vitamin E14 mg (93%)
Vitamin K60 μg (57%)
Iron0.56 mg (4%)

Coconut Oil

There are some pretty amazing benefits of coconut oil that come from using it on your skin, hair, and especially in your food! The fats that come from coconut oil convert more easily to energy than other fat, helping to boost metabolism, curbing appetite, and aiding weight loss.

Coconut cooking Oil

Although high in saturated fats, around 60% of the fatty acids found in coconut oil are medium chain triglycerides (MCTs). These are a form of saturated fatty acids that exhibit various health benefits including improved cognition and weight management.

 It has a high smoke point and can be used in high-heat cooking preparations. However, given it has a strong distinct flavour, be cautious about the cuisines you add it too. 

Nutritional value per 100 g
Energy3,730 kJ (890 kcal)
Fat99 g
Saturated82.5 g
Monounsaturated6.3 g
Polyunsaturated1.7 g
VitaminsQuantity (%DV)
Vitamin E3 mg (20%)
Vitamin K0.6 μg (1%)
Iron0.05 mg (0%)
Other constituentsQuantity
phytosterols86 mg

Other uses: Coconut oil is a multi-use miracle product. Use it as a make-up remover, a moisturizer, or even a way to clean teeth by swirling the oil around in the mouth for 20 minutes or so before spitting out. (It’s called “pulling,” if you’re curious.)

So, its with you on how wisely you choose your cooking oil. Next time, when you add Oils to your Shopler App to make your Grocery Shopping list, be prepared to add two to three different oils to your shopping so that the consumption of them is moderate and you can get the best out of them.

Get to know more about shopler by visiting our website – Shopler

How useful was this post?

Click on a star to rate it!

Average rating 5 / 5. Vote count: 1

No votes so far! Be the first to rate this post.

As you found this post useful...

Follow us on social media!

We are sorry that this post was not useful for you!

Let us improve this post!

Tell us how we can improve this post?

Leave a Reply

Groceries & Shopping
Recent Comments