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Copyright © 2025 Foodies Only
6 Min
22/01/2026
When cooking Indian food, have you ever been stuck choosing between ghee and oil? It's like trying to pick between old Bollywood songs and new Bollywood hits; both have their charm. Ghee and oil are two of the most intriguing cooking fats in Indian cuisine, and this article delves into their secrets. We'll explore their health benefits, culinary uses, and nutritional profiles so you can make the most of each.
Ghee was dominant in Indian cuisine even before 10 different refined oils were available in stores. The golden liquid known as ghee is more than just an ingredient; it is a bottle of history, Ayurveda, and nostalgia made from butter that has been simmered until the milk solids separate. Temples use it to light lamps, while at home, it's used to top rotis and make laddus.
Meanwhile, oil found its way into Indian households as a result of modernity, colonialism, and commerce. We have a spectrum today: oil from Bengal's spicy mustard, Tamil Nadu's earthy sesame, Kerala's coconut, Gujarat's groundnut, and urban kitchens' sunflower and olive. The cultural hallmarks of each make "oil" more of a category than a single substance.
Here we are not arguing about who is better, but rather about when each is most appropriate: when to splurge on ghee and when to appreciate oils for their nuance.
Ghee is perfect for frying and sautéing at high temperatures since it has a smoke point of around 250°C (482°F).
The smoke point is the temperature at which dangerous substances are released when fat begins to break down. With a smoke point of around 250°C, ghee triumphs over oil. This makes ghee the superior choice for high-heat cooking and deep-frying.
Thanks to advances in nutritional science, the age-old argument over whether ghee or oil is better for your health has taken a new turn. Containing fat-soluble vitamins A, D, E, and K, as well as conjugated linoleic acid (CLA) and butyric acid, ghee can definitely provide health benefits.
Nevertheless, not everyone's diet calls for ghee due to its high saturated fat content. Oils that are cold-pressed have less saturated fat and more beneficial nutrients like vitamin E and vital fatty acids. Moderation and selecting high-quality sources are of utmost importance here.
Many contemporary Indian homes strike a middle ground, using ghee selectively for seasoning and special occasions while depending on oils for regular cooking. This approach maximises flavour while also addressing health concerns.
Ghee is a popular ingredient in the cuisines of the Indian subcontinent, especially in traditional rice preparations like biryani and pulao. In the state of Maharashtra, ghee is served with puran poli, a type of Indian flatbread. Ghee is often served with baati in Rajasthan and with roti in northern India. It is also served with dosa and kesari bhath in the states of Karnataka and Tamil Nadu.
Ghee is also a must-have ingredient in all sweet recipes. The texture and mouthfeel of traditional Indian desserts such as halwa, laddu, and barfi are achieved by using ghee.
Various oils are used to complement the cuisines of different regions. In Bengali and North Indian cuisine, mustard oil is a common ingredient, whereas sesame oil is used in South Indian cooking, and coconut oil is used in coastal curries. The flavour character of the meal can be highly impacted by the oil that is used.
Cooking using ghee and oils allows you to enjoy a broad range of tastes since you are utilising both ingredients. While oils are preferable for lighter preparations and when distinct regional flavours are needed, ghee is the preferred choice for traditional, rich cuisine and cooking that requires a high level of heat. When it comes to maintaining a healthy diet, moderation and diversity are essential components.
