Groundnut Oil vs Mustard Oil: Which Is Better for Health?

Every season, people start wondering which oil is the healthiest?

India’s relationship with cooking oils goes back thousands of years, where local oils have shaped cuisine, health, religious practices, agriculture, and trade.

With social media, people have started exploring different types of oil and which one is the best for their health.

While groundnut cooking oil is traditionally consumed in large parts of western and southern India, mustard oil or sarson ka tel is a staple in eastern and northern India.

But people wonder, which is healthier between groundnut oil and mustard oil?

In this blog, we’re giving you the final answer for Groundnut Oil vs Mustard Oil and which oil is best for your health.

What Is Groundnut Oil or Peanut Oil?

Groundnut cooking oil, also known as arachis oil or peanut oil, is extracted from the seeds of the peanut plant (Arachis hypogaea).

Traditionally, groundnut oil was often extracted using a ghani (wooden or mechanical press) without excessive heat and preserving the natural flavour and nutrients.

You can also find refined peanut oil in the market, but it is processed using high heat and chemical solvents like hexane, which may strip away the natural nutrients.

Cold-pressed groundnut oil is made by crushing peanuts to force out the oils. This is a low-heat process that retains more natural peanut flavour and nutrients than refining.

Its mild taste makes it suitable for everyday cooking without overpowering dishes.

Cold-Pressed Groundnut Oil Nutrient Profile:

Groundnut oil is a calorie-dense cooking oil, packed with monounsaturated fats (MUFA), polyunsaturated fats (PUFA), and vitamin E.

One tbsp (13.5g) of cold-pressed peanut oil contains:

• Calories: 119
• Fat: 13.5 grams
• Saturated fat: 2.3 grams
• Polyunsaturated fat: 4.3 grams
• Monounsaturated fat: 6.2 grams
• Vitamin E: 14% of the RDA

Peanut oil is 20% saturated fat, 50% monounsaturated fat (MUFA), and 30% polyunsaturated fat (PUFA).

The primary monounsaturated fat in cold pressed groundnut oil is called oleic acid, or omega-9.

Research suggests that replacing saturated fats with monounsaturated fats like oleic acid may help maintain healthy LDL ("bad") cholesterol levels and support cardiovascular health as part of a balanced diet.

Groundnut Oil Benefits:

Rich Source of Vitamin E:

Peanut oil is an excellent source of vitamin E, with one tbsp of oil containing 2.1 mg of vitamin E, 14% of the daily recommended value.

The main role of vitamin E is to function as an antioxidant, protecting the body from free radicals that cause damage to the cells.

A 2023 review also found that vitamin E helps reduce fasting blood glucose and improves HgbA1c and insulin resistance in people living with diabetes.

Vitamin E also helps keep your immune system strong, while also being essential for red blood cell formation, cell signaling, and the prevention of blood clots.

Rich in Heart-Friendly Unsaturated Fats:

Peanut is rich in MUFA and PUFA, both of which support heart health by reducing certain heart disease factors.

High intake of saturated fats has been linked to high levels of LDL cholesterol and triglycerides in the blood, increasing your risk of heart disease.

Studies have shown that replacing saturated fats with MUFA or PUFA may reduce both LDL cholesterol and triglycerides levels.

Suitable For High-Heat Cooking:

Groundnut oil has a relatively high smoke point, making it well-suited for Indian cooking, which is usually on a high-heat.

Thanks to its relatively high smoke point, groundnut cooking oil is well suited for:

• Stir-frying
• Deep-frying
• Sautéing
• Roasting

Bonus Tip: Groundnut oil also has a mild flavour that lets the natural flavour of vegetables, dals, curries, and snacks shine through.

What Is Mustard Oil (Sarson Oil)?

Mustard oil, also known as kacchi ghani sarson ka tel, sarso oil, or kaduku oil, is extracted from mustard seeds.

Sarson oil has been used for thousands of years as a staple in Northern and western states of India.

Known for its strong flavour, pungent aroma, and high smoke point, it’s often used for sautéing and stir-frying vegetables.

Sarson oil has also been used in Ayurvedic hair care in India for centuries, often used for abhyanga (massage), skin serum, or hair oil.

What is Kacchi Ghani Mustard Oil?

Kacchi Ghani mustard oil is similar to cold-pressed oil, as it is a traditional Indian extraction process where ghani means wooden or stone mill and kacchi translates to raw or uncooked.

Kacchi ghani sarson oil avoids chemical solvents, bleaching agents, or synthetic refining.

Cold-Pressed Mustard Oil Nutrient Profile:

Kacchi ghani mustard oil is a traditional Indian cooking oil that is valued for its distinctive flavour and healthy fats.

One tbsp (14g) of cold-pressed mustard oil contains approximately:

• Calories: 124
• Fat: 14 grams
• Saturated fat: 1.62 gram
• Monounsaturated fat: 8.29 grams
• Polyunsaturated fat: 2.97 grams

Mustard oil is an ideal blend of 4% saturated fatty acid, 65% mono-unsaturated fatty acid, and 29% polyunsaturated fatty acid.

Mustard Oil Benefits:

Supports Heart Health:

Cold-pressed mustard oil is an excellent source of monounsaturated fatty acids (MUFA).

Studies show that MUFA may help lower triglyceride, blood pressure, and blood sugar levels, all of which are risk factors for heart disease.

Replacing saturated fat in the diet with monounsaturated fat could help decrease levels of LDL (bad) cholesterol, helping protect heart health, but it should be consumed in moderation.

Reduces Inflammation:

Cold-pressed mustard oil has traditionally been used topically to relieve symptoms of arthritis, soothe the pain in the joints, and decrease inflammation.

Mustard oil is also rich in omega-3 fatty acids, including ALA, which helps support heart health, brain function, and a healthy inflammatory response.

While the conversion of ALA to EPA and DHA is limited, consuming ALA-rich foods contributes to overall dietary omega-3 intake.

Contains Natural Antioxidants:

Cold-pressed mustard oil contains naturally occurring antioxidants, including vitamin E compounds and plant phytochemicals that help protect the oil from oxidation.

An antioxidant-rich diet helps neutralise free radicals in the body, reducing oxidative stress that can damage cells over time.

Bonus Tip: With its high smoke point and pungent flavour, cold-pressed mustard oil is ideal for stir-frying, curries, pickling, and tempering, making it a staple for many Indian kitchens.

Groundnut Oil vs Mustard Oil: Comparison Table

Cold Pressed Groundnut Oil vs Kachi Ghani Mustard Oil: Which One Is Better?

If you’re choosing between cold pressed peanut oil and cold pressed mustard oil, both are excellent minimally processed options.

The best choice between both oils depends on your cooking needs rather than one oil being the best for your health.

Both the oils are a healthy blend of MUFA and PUFA and have earned their place in Indian kitchens through generations of use, each offering distinct nutritional benefits and culinary advantages.

By selecting cold-pressed versions and using them in moderation, you can enjoy authentic flavours of food while supporting a balanced diet.

When To Use Groundnut Oil or Peanut Oil:

Groundnut oil is commonly preferred for:

• Thepla
• Bhindi
• Poha
• Dhokla tempering
• Pakoras
• Everyday vegetable dishes

When To Use Mustard Oil or Sarson Oil:

Mustard oil is commonly used for:

• Sarson ka saag
• Bengali curries
• Achaar (pickles)
• Mixed vegetable sabzi
• Baingan bharta
• Fish preparations

Experts recommend rotating traditional cooking oils instead of relying on single cooking oil.

Rotating cooking oils may help balance your intake of fatty acids, while delivering a wider range of vitamins and antioxidants, and improving heart health.

Looking for Cold Pressed Oils for Everyday Cooking?

If you’re planning to switch to cold-pressed oils and cannot choose which brand is the best, RefreshYourLife has a diverse range of cold-pressed oils.

From groundnut oil, mustard oil, sesame oil, coconut oil, to sunflower oil, you can choose the option that best matches your cooking style and family preferences.

Frequently Asked Questions