Is Mustard Oil a Good Choice for Cooking?
Monica Reinagel, MS, LD/N, CNS
Ask the Diva: Is Mustard Oil a Good Choice for Cooking?
Q. Mustard oil is commonly used in cooking in eastern India. Is this a good choice?
Answer. For reasons I explained in a recent podcast, the ideal cooking oil will have a high smoke point but be relatively low in polyunsaturated fatty acids, or PUFAs. Mustard oil has a pretty high smoke point and its PUFA content is about 20%. That’s lower than many other vegetable oils, like soybean or corn, which are up to 60% PUFAs, but not quite as low as olive oil, butter, ghee, or coconut oil, which are less than 10% PUFA.
Related content: Which Oils are Best for Cooking
About the Author
Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes’ most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation’s leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.Â