Search
Login
Foodies Only in your inbox
By clicking "Subscribe", you agree to ourPrivacy Policy and to receive marketing emails from Foodies Only
SearchLoginSearchLoginCopyright © 2025 Foodies Only
5 min
15/01/2026
Mustard oil or coconut oil? It’s like choosing between Sholay and DDLJ – both timeless in their appeal and impossible to ignore. One hits hard with bold drama and unforgettable punch (hello, mustard oil); the other is mellow and deeply comforting (that’s coconut oil for you). Whether you're Team Jhol, chasing that spicy fish curry from Kolkata, or Team Avial, craving the coconut-rich veg medley from Kerala, your choice of oil can make or break the dish.
Coconut oil and mustard oil are both iconic cooking fats in India, rooted in distinct regional cuisines and traditions. While coconut oil lends a lighter earthiness to South Indian food, mustard oil is sharp, fiery, and essential in Eastern and North Indian dishes. From the pungent punch of mustard oil in a Bengali jhol to the light aroma of coconut oil in a Kerala fish curry, your choice of oil directly impacts the final dish. But which oil suits your kitchen best? Here’s comparing them head-to-head.
It’s predominantly used in Kerala, Tamil Nadu, coastal Andhra, and other places along the coast. Coconut oil brings a light, nutty-sweet flavour that works seamlessly in vegetarian and seafood-based dishes. Think avial, meen curry, or banana chips. Cold-pressed virgin varieties are now popular in urban health circles, but for millions, it’s still an everyday essential rooted in regional heritage.
For regions of Bengal, Bihar, Assam, and Eastern UP, mustard oil is more than just oil – it forms their culinary identity. Its pungent and sharp aroma is unmatched in dishes like fish curry, chhanar dalna, chokha, and mustard-rich achars (pickles). It’s also an Ayurvedic staple for massages and winter remedies in many homes. Its sensory sharpness enhances spices and promotes gut health, making it central to regional Indian cooking.
With a smoke point of 185°C, coconut oil is suitable for medium-heat cooking, tadka, shallow frying, and baking. It maintains stability due to saturated fats, which makes it ideal for storing in warm climates.
Boasting a high smoke point (250°C), mustard oil is perfect for deep frying, sautéing, and intense spice tempering. It requires ‘smoking’ before use (heating till pungency reduces), which eliminates any residual rawness and improves flavour and digestibility. This makes it versatile for dals, meats, and sabzis alike.
Often hailed in wellness circles, it contains medium-chain triglycerides (MCTs), which may boost metabolism and energy. Its lauric acid content gives it antibacterial and antiviral properties. However, it’s also high in saturated fats, so excessive use may affect cholesterol levels – especially in those with heart conditions.
As per studies, mustard oil is rich in monounsaturated fats (MUFAs) and omega-3 fatty acids. It has been linked to improved heart health, reduced inflammation, and even antimicrobial properties. Though once under scrutiny for erucic acid, Indian regulatory bodies like FSSAI permit its use. The key? Use in moderation.
Kerala fish curry (Meen Curry): Made with seer or sardines, coconut oil is used for frying spices and finishing the curry. It includes coconut milk, kokum/tamarind, curry leaves, and mustard seeds.
Avial: A semi-dry mix of seasonal vegetables cooked in coconut oil and curd, then finished with fresh coconut paste and tempered with mustard seeds.
Nendran banana chips: Sliced raw Kerala bananas deep-fried in pure coconut oil – this gives it the iconic aroma and crispness.
Thoran (Stir-Fried Veggies): Finely chopped cabbage, beans, or raw jackfruit are stir-fried in coconut oil with grated coconut and curry leaves.
Puttu and kadala curry: Coconut oil is used to sauté black chana with onions, garlic, and garam masala for this breakfast staple.
Shorshe ilish (Hilsa in Mustard Sauce): Steamed or simmered Hilsa fish is cooked with a mustard seed paste, green chillies, turmeric, and raw mustard oil drizzle, popular in West Bengal.
Aloo bharta or baingan bharta: Boiled potatoes or roasted eggplant mash is cooked with raw mustard oil, green chillies, onion, and salt in places like Bihar and Uttar Pradesh.
Pakhala bhata with badi chura: A staple of Odisha, it’s fermented rice served with sun-dried fried lentil dumpling (bari), raw onions, green chillies, and a splash of mustard oil.
Kharoli: Assam’s speciality, it’s a spiced and preserved pickle made with thick mustard paste, eaten with rice and green veggies.
Punjabi pickles (Achaar): Carrots, mangoes, chillies are soaked in mustard oil, fenugreek, and hing; raw mustard oil acts as both flavour and preservative.
Ideal for light frying, sautéing, and finishing: Its mild sweetness and aroma elevate South Indian favourites like thoran, avial, chutneys, and dosa. Try it in vegetable stir-fries or as the flavour base for poha.
Use the right type thoughtfully: For mild frying or throwing some into smoothies and beverages, unrefined or virgin coconut oil offers flavour and health benefits. Refined versions, with a higher smoke point, are better suited to deeper frying.
The right temperature: Don’t exceed medium heat to avoid pushing the oil into harmful compounds. Make sure to store the coconut oil in a cool, dark place and keep it sealed well.
Always heat before using: Bring mustard oil to just under the smoking point until it shimmers or its pungency mellows. This step transforms its sharp edge into a smooth, nutty base for cooking.
Tempering (tadka) like a pro: Add whole spices such as mustard seeds, cumin, and fenugreek right after smoking the oil. Let them splutter before adding aromatics like garlic, hing, or green chillies. It’s great for dals, sabzis, and curries.
Use sparingly, even raw: A small drizzle over aloo bharta, chaat, or salads adds a sharpness. Pair it with lime or onions to balance the dish.
Perfect in marinades, pickles, and fusion dishes: Mix it with yoghurt, garlic, and spices for rich marinades, like tandoori marinades. Its antibacterial quality makes it a favourite in quick pickles or chutneys.
There’s no clear winner here; it all depends on the kind of dish you are making and the kind of flavour profile you need. These two oils are region-specific and are hard to compare. It all boils down to nostalgia at the end of the day, where you pick the ‘jhaaj’ of mustard oil or the comfort of coconut oil.
