Best Cooking Oils for Deep Frying in India (2025)
We all enjoy the crunch of a hot samosa, the taste of festive puris, or a rainy-day pakora. Deep frying has always been a central part of Indian cuisine, but it often comes with concerns about health. Is the problem the food itself, or is it the oil we use?
The truth is, choosing the right oil can make your fried food lighter, crispier, and much better for your overall health. With so many options in the market, it’s difficult to know which oils can handle high heat, maintain flavor, and still support heart health.
In this guide, we’ll break down the best oil for deep frying in India 2025, comparing smoke point, nutrition, taste, and affordability so you can enjoy your favorite snacks without unnecessary guilt.
Want to explore healthier cooking habits? Check out our recommended oils and buying guide to help you pick the best option for your kitchen.
Why Choosing the Right Oil Matters
You might think oil is just oil, but deep frying is a high-heat cooking method. When oil is heated to high temperatures, its chemical structure changes.
The Role of Smoke Point: The most critical factor is the "deep frying oil smoke point." This is the specific temperature at which the oil stops shimmering and starts smoking. If your oil smokes, it is burning. This releases harmful free radicals and ruins the taste of your food.
Health & Taste: Oils with low smoke points can break down into trans fats (the bad fats) when fried. A stable oil ensures your food tastes fresh, not burnt or greasy.
The Issue with Tradition: While we love traditional oils like raw mustard oil or pure ghee, they often have strong flavors or lower smoke points that aren't ideal for prolonged deep frying at very high heat.
Top Oils for Deep Frying in India (2025)
Here are the top contenders when you are looking for the healthiest oil for frying in the Indian market.
1. Pomace Olive Oil
While Extra Virgin Olive Oil is great for salads, it cannot handle deep frying heat. Pomace olive oil for frying, however, is a game-changer.
Pros: It has a very high smoke point (approx 238°C), making it incredibly stable. It contains heart-healthy monounsaturated fats.
Cons: It is generally more expensive than refined vegetable oils.
Best For: Everything from samosas to frying chicken. It is the answer to "Is olive oil good for deep frying?" yes, if it is Pomace.
2. Rice Bran Oil
Rice bran oil has gained immense popularity in India over the last decade.
Pros: High smoke point (232°C) and contains Oryzanol, which is good for cholesterol. It has a neutral taste.
Cons: Highly processed compared to cold-pressed options.
Best For: Everyday Indian deep frying like pooris and bhajiyas.
3. Refined Sunflower Oil
This is perhaps the most common cooking oil for deep frying in Indian households.
Pros: Very affordable, widely available, and flavorless (won't alter the taste of your dish).
Cons: It degrades faster than olive oil if reused too many times. High in Omega-6 fatty acids, which should be consumed in moderation.
Best For: Occasional frying of sweets and snacks.
4. Refined Canola Oil
Canola oil vs olive oil vs sunflower oil for frying it is a tough battle. Canola is a strong competitor.
Pros: Low in saturated fat and has a respectable smoke point (204°C).
Cons: Often made from genetically modified crops (check the label).
Best For: Western-style fried foods like french fries or cutlets.
Quick Comparison Table
Here is a quick look to help you decide which oil is best for deep frying in India:
| Oil Type | Smoke Point | Flavor Profile | Best Use |
| Pomace Olive Oil | High (~238°C) | Mild / Neutral | Healthy deep frying, reusing |
| Rice Bran Oil | High (~232°C) | Neutral | Indian snacks, daily cooking |
| Refined Sunflower | Medium-High (~227°C) | Neutral | Occasional frying |
| Mustard (Raw) | Medium (~250°C*) | Strong / Pungent | Traditional fish/curries (requires heating to smoking point first) |
Note: While mustard oil has a high smoke point, its strong flavor and raw nature make it tricky for neutral deep frying.
How to Deep Fry Safely & Smartly
Even the best oil for frying samosa pakora can turn bad if handled poorly.
Watch the Temperature: The ideal oil for deep frying temperature is between 175°C and 190°C. If the oil is too cool, the food absorbs too much oil and gets soggy. If it's too hot, the outside burns before the inside cooks.
Don't Overcrowd: Putting too many items in the kadhai at once drops the temperature instantly, leading to greasy food.
Filter After Use: If you plan to reuse oil (maximum 2 times), strain it through a fine sieve or cheesecloth to remove burnt food particles.
What to Avoid (or Use Cautiously)
Low Smoke Point Oils: Avoid using Extra Virgin Olive Oil, butter, or unrefined Coconut oil for deep frying. They burn fast and turn bitter.
Over-reusing Oil: Deep fry oil India 2025 standards are shifting toward health. Never use oil that has turned dark, thick, or smells "off." This indicates oxidation and harmful compounds.
Mixing Oils: Do not mix fresh oil with old oil. It lowers the smoke point of the fresh batch.
Why Pomace Olive Oil from PureNutrition Is a Good Option
If you are looking for a balance between modern health requirements and traditional taste, PureNutrition Pomace Olive Oil is a standout choice.
High Heat Stability: It handles the high temperatures of Indian cooking without breaking down into bad fats.
Lighter on the Stomach: Users often report that food fried in this oil feels less "heavy" or greasy compared to standard refined oils.
Neutral Taste: It doesn't overpower the delicate spices of your marinade or batter.
It effectively answers the question, "What oil to use for deep frying?" if you want a premium, healthier result.
FAQs
1. Which oil is best for deep frying Indian snacks?
A. For Indian snacks, oils with high smoke points and neutral flavors are best. Pomace Olive Oil and Rice Bran Oil are top choices because they stay stable at high heat and don't change the taste of the snack.
2. Can you deep fry with olive oil?
A. Yes, but you must choose the right type. Pomace olive oil or Refined olive oil is excellent for deep frying. Do not use Extra Virgin Olive Oil (EVOO) as it burns at low temperatures.
3. What is the smoke point of pomace olive oil?
A. The smoke point of pomace olive oil is approximately 238°C (460°F). This is significantly higher than the standard frying temperature of 180°C, making it very safe.
4. Is reused oil safe for frying?
A. Reusing oil is generally not recommended for optimal health. However, if you must, you can reuse high-quality oil (like Pomace or Ghee) 1 or 2 times max. Filter it well and store it in a cool, dark place.
5. Is mustard oil good for deep frying?
A. Mustard oil is traditional and has a high smoke point, but it has a very strong flavor that doesn't suit all dishes. It is great for fish and regional curries but may not be best for neutral snacks like fries or bhature.
6. Does the type of oil affect the taste of fried food?
A. Absolutely. Oils like groundnut or mustard add their own flavor. Neutral oils like Sunflower, Canola, and Pomace Olive Oil let the spices of the food shine through without interference.
Conclusion
Cooking healthy doesn't mean you have to give up your favorite fried foods. By switching to an oil that can handle the heat literally you protect your heart and improve the taste of your meals.
For a versatile, high-heat option that bridges the gap between health and taste, we recommend trying Pomace Olive Oil.
Ready to make your frying healthier? Check out our 1 L Pomace Olive Oil here → Pomace Olive Oil and taste the difference in your next batch of pakoras!
