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I am asked this question at least 25 times daily. My answer is always the same. The more important question is ‘How much oil should be consumed ?’ If one wants to maintain good health, one should consume less than 20 gm (2½ spons) oil daily. A person should consume less than 7.2 kg oil annually. Now calculate. How much more oil do you ‘drink’ ? The following table will give you an idea about fatty acids in each type of oil. The oil with less SAFA and more MUFA-PUFA is better. According to this table, mustard oil is the best and coconut oil is the worst. Three to 5 types of different oils should be used alternately or use different oils for making different items, e.g., use canola, maize, sunflower, kardi, groundnut, etc. Oil for frying and use olive, walnut, flax seed, etc. oils, for stirring or dressing. Best if you stop using ghee completely. If at all you wish to use ghee, take less than 5 gm per day and that too, prepared at home from cow milk.

Difference Of Fat in Different Oils :

Type of Oil or Fat SaturatedMono UnsaturatedPoly Unsaturated
Mustard Oil1.00 %76.00 %23.00 %
Almond Oil8.00 %73.00 %19.00 %
Kardi Oil10.00 %13.00 %77.00 %
Sunflower Oil11.00 %20.00 %69.00 %
Maize Oil13.00 %25.00 %62.00 %
Olive Oil14.00 %77.00 %9.00 %
Sesame Oil14.00 %40.00 %46.00 %
Walnut Oil14.00 %19.00 %67.00 %
Soya bean Oil15.00 %24.00 %61.00 %
Groundnut Oil18.00 %24.00 %33.00 %
Margarine (Soft)20.00 %49.00 %33.00 %
Cotton seed Oil24.00 % 26.00 % 50.00 %
Lard41.00 %47.00 %12.00 %
Ghee65.00 %32.00 %3.00 %
Butter66.00 %30.00 %4.00 %
Margarine (hard)80.00 %4.00 % 16.00 %
Coconut Oil92.00 %6.00 %2.00 %