Which cooking oil is healthiest for Pakistani food? Compare olive oil, mustard oil, and desi ghee: calories per tablespoon, smoke points, and which is better for weight loss.
If you walk into any kitchen in Lahore or Karachi, the choice of cooking oil is usually a matter of tradition. But as we become more health-conscious and track our meals on CalorieFlow, the debate over the 'healthiest' fat has reached a boiling point.
For generations, Ghee was the gold standard.
It has a very high smoke point (approx 250°C), meaning it doesn't break down into toxic compounds when frying. It is also rich in Butyrate, which supports gut health.
Ghee is pure saturated fat. One tablespoon contains roughly 120 calories and 14g of fat. If you are on a weight loss journey, Ghee must be used as a 'flavoring' (1 tsp) rather than a deep-frying medium.
Mustard oil has been a staple in village life for centuries and is making a huge comeback in urban health circles.
It has an ideal ratio of Omega-3 to Omega-6 fatty acids, which is great for heart health. Its pungent flavor also means you often use less of it than neutral oils.
The strong smell can be off-putting in delicate dishes. You must heat it until it 'smokes' before adding food to remove the raw bitterness.
Many Dubai residents have switched entirely to Olive Oil, but there is a major mistake happening in the kitchen.
Extra Virgin Olive Oil has a low smoke point. If you use it for high-heat Desi cooking (like searing meat or frying parathas), you actually destroy the nutrients and create a bitter taste.
Use Extra Virgin for salads or as a drizzle over hummus. For cooking, use 'Extra Light' or 'Pomace' olive oil.
| Oil Type | Calories (1 tbsp) | Smoke Point | Best For |
|---|---|---|---|
| Desi Ghee | 120 | High | Parathas & Tarka |
| Mustard Oil | 124 | High | Curries & Pickles |
| Olive Oil (EV) | 119 | Low | Salads & Drizzling |
| Canola/Veg | 120 | Medium | Deep Frying |
The biggest mistake in calorie tracking is forgetting the 'Hidden Oil.'
Never pour oil directly from the bottle. Use a measuring spoon.
Remember that when you fry a Samosa, the food absorbs about 15–20% of the oil's weight.
That final splash of oil over your Daal can add 200 calories to an otherwise healthy meal. Log your Tarka separately in the app to stay accurate!
One tablespoon (15ml) of desi ghee contains approximately 120 calories and 14g of fat, all of which is saturated fat. Ghee is the most calorie-dense cooking fat per tablespoon compared to mustard oil (124 cal) and olive oil (119 cal), but the difference is negligible.
For weight loss, the best oil is the one you measure and control. All oils are roughly 120 calories per tablespoon. The key is using less — not switching types. That said, olive oil has the best fatty acid profile for heart health, while mustard oil offers beneficial omega-3s for metabolism.
Extra virgin olive oil has a low smoke point (190°C) and should not be used for high-heat desi cooking like frying or tarka. Use pomace or 'extra light' olive oil for cooking, and save extra virgin for drizzling over salads, hummus, or finished dishes.