FSSAI shares how much oil you should consume in a day and effective steps to track oil intake; easy zero-oil dishes inside

When it comes to traditional Indian food, cooking oil plays a key role in defining the taste and nutrition. They are calorie-dense and provide the body with concentrated energy to fuel daily activities, and the presence of healthy fat helps with better nutrient absorption. Each oil has a different smoke point, which helps define which one is better for frying, sautéing, roasting, or slow cooking without breaking down or producing harmful compounds. But when it comes to cooking oils, they are often portrayed as villains, and we are recommended to avoid them at all costs. What many people fail to understand is that our body needs oil for its smooth functioning. Keeping the importance of cooking oil in view, the Food Safety and Standards Authority of India (FSSAI) recently shared a video on its X platform featuring noted liver expert Dr. Shiv Sarin. In the video, he explains how much oil one should consume in a day and the right way to track oil intake. Scroll down to read the details.

According to his video, oil intake should ideally be limited to a maximum of 20% of your total daily calorie intake. He further adds that people unknowingly consume around 5–6 spoons of oil or ghee every day. “One spoon contains about 5 grams of oil,” Dr. Sarin says, showing how quickly it can add up.

He also highlights the difference between visible and hidden fats. According to him, we often add extra oil while cooking vegetables or preparing meals, which is where caution is needed. “The less extra oil you consume, the more beneficial it will be for you.”

According to the same video, nuts like peanuts, almonds and walnuts contain natural oils that are actually beneficial for the body. He adds that walnuts, in particular, are rich in omega-3 fatty acids, which support overall health.

According to research published by PMC, stability under high heat and fatty acid profile are critical factors for Indian cooking. Oils high in saturated fats like ghee and coconut oil are stable during frying, and some saturated fats (medium-chain) like in coconut oil do not show adverse health effects. Also, mustard oil is a preferred choice due to its favorable ratios of fatty acids and relative stability. Refined oils high in polyunsaturated fatty acids degrade easily and should be avoided for frying as they can produce toxic substances.

Moong Dal Chilla: Yes, chilla can be made without oil. All you need to do is make the batter, add veggies of your choice and cook it on a good non-stick pan. Just sprinkle some water before pouring the batter and rub an onion on it and see the magic.

Steamed Vegetable Momos: This also makes for a healthy meal when made with atta or millet flour. Make the stuffing with chopped cabbage, carrot, and paneer or tofu—fill it in dough and steam for perfection. Enjoy with peanut and chili chutney.

Vegetable Clear Soup: It is a light broth made with carrots, beans, cabbage, and mushrooms. All you need to do is simmer them in water and then add spices, bring it to a boil, add condiments and enjoy fresh.

Fruit & Nut Yogurt Bowl: This is perfect for breakfast and all you need to do is soak oats in curd overnight. Next morning, top it with seasonal fruits, nuts, and seeds. Enjoy.

Steamed Poha: To make this, steam poha after washing and mixing turmeric and salt into it. Add boiled peas, onion, lemon juice, coriander, salt, chaat masala, and roasted peanuts. Enjoy!