Mustard Oil: Health Benefits, Nutrition, and Ayurvedic Uses
Explore mustard oil benefits, nutrition, safe use, and Ayurvedic oils. Learn about cold-pressed oil, how to choose it, and who should avoid it.
Written by Dr. Mohammed Kamran
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 16th Nov, 2025
Introduction
Mustard oil has been used for centuries in South Asian kitchens and wellness traditions. Today, people everywhere are curious about mustard oil benefits, especially when comparing cold pressed oil to refined options and exploring how it fits within Ayurvedic oils practices. This guide explains what the research says, how to use mustard oil safely, and when traditional wisdom applies. You’ll also learn how to choose a quality product and whether it’s right for your needs.
What Is Mustard Oil?
Mustard oil is made by pressing the seeds of the mustard plant (Brassica species). It comes in two main forms:
• Cold-pressed (sometimes labeled “kachi ghani”): Produced without high heat or chemical solvents. It keeps more aroma and natural compounds.
• Refined: Further processed for a neutral taste and higher heat tolerance.
Important safety note: In some countries (including the United States), pure mustard oil is not approved for cooking because of its naturally high erucic acid content. It is often sold “for external use only.” If you live in a region where edible mustard oil is not approved, do not use it for cooking. Always follow your local regulations and product labels.
Mustard Oil Benefits at a Glance
When used appropriately and where it is approved for culinary use, potential mustard oil benefits include:
• Heart-smart fat profile: Mustard oil contains mostly unsaturated fats (monounsaturated and polyunsaturated), which can support heart health when they replace saturated fats in the diet.
• Plant compounds: It has pungent compounds (like allyl isothiocyanate) that give mustard its characteristic aroma; laboratory research suggests antimicrobial activity, though real-world health benefits need more study.
• Flavorful cooking (where permitted): Mustard oil adds a sharp, peppery flavor popular in many regional cuisines.
• Traditional topical uses: In Ayurveda and folk practice, it’s used for massage and scalp care. Modern clinical evidence is limited, so treat these as complementary and optional.
Nutrition Snapshot
Exact nutrition varies by brand and processing, but the general profile of mustard oil includes:
• High in monounsaturated fat (MUFA)
• Contains polyunsaturated fats (PUFA), including omega-3 alpha-linolenic acid (ALA) and omega-6 linoleic acid
• Low in saturated fat compared with animal fats
Why this matters: Leading health organizations note that replacing saturated fats with unsaturated fats can support cardiovascular health.
Cold-Pressed Oil vs. Refined Mustard Oil
Cold-pressed oil (mustard)
Pros:
• Rich aroma and robust flavor
• Retains more natural compounds and pigments
Cons:
• Lower smoke point than refined oil
• Flavor can overpower delicate dishes
Refined mustard oil
Pros:
• More neutral taste
• Generally higher smoke point, better for high-heat cooking (only where edible mustard oil is approved)
Cons:
• Fewer naturally occurring compounds than cold-pressed
• Less distinctive flavor
Tip: For cooking methods that need higher heat, refined versions are typically more stable. For salad dressings, finishing, or traditional uses, cold-pressed may be preferred—if edible use is allowed where you live.
Consult Top Specialists
How to Choose a Quality Mustard Oil?
• Check the label: Look for “edible” labeling if you plan to cook with it and confirm it’s approved in your country. If it says “for external use only,” do not ingest it.
• Look for “cold-pressed” or “kachi ghani” if you want minimal processing and strong flavor.
• Choose dark glass bottles to protect from light.
• Smell and taste: Fresh mustard oil has a sharp, peppery aroma. Rancid oil smells stale or paint-like—discard it.
• Buy in small quantities to use within a few months.
Smart and Safe Use
Cooking (only where edible mustard oil is allowed)
• Use moderate heat for cold-pressed; refined oil works better for higher-heat methods.
• Pair with other oils: A variety of healthy oils can help balance flavors and fatty acid profiles.
• Store tightly capped, away from heat and light.
Topical use
• Patch test first: Mustard oil’s pungent compounds can irritate skin. Test a pea-sized amount on the inner forearm for 24 hours.
• Avoid broken skin, rashes, or eczema unless your clinician approves.
• Keep away from the eyes, inside the nose or ears, and sensitive areas.
Who Should Avoid or Be Cautious?
• Mustard allergy: Mustard is a known food allergen in many regions. Avoid all forms if you are allergic.
• Infants and young children: Their skin is more sensitive; avoid topical use unless a pediatric clinician agrees.
• Pregnant or breastfeeding: There’s limited evidence on safety. If considering regular use (culinary where allowed or topical), talk with your healthcare provider.
• Heart or lipid concerns: If you’re managing cholesterol or heart disease, discuss any oil changes with your clinician or a registered dietitian.
Mustard Oil vs. Mustard Essential Oil vs. Canola Oil
• Mustard oil: Pressed from mustard seeds; may be sold for external use only in some countries due to erucic acid content.
• Mustard essential oil: A concentrated aromatic oil, not the same as culinary oil. Never ingest; it can be irritating.
• Canola oil: A type of rapeseed oil bred to be very low in erucic acid. Widely approved for cooking and often used as a neutral, heart-healthy oil.
Ayurvedic Oils: Traditional Uses of Mustard Oil
In Ayurvedic practice, mustard oil is often considered warming and is used mainly on the outside of the body:
• Abhyanga (self-massage): Traditionally used in cooler seasons or for those who prefer warming oils. It may help create a sense of relaxation and comfort.
• Scalp and hair oiling: Used as a pre-wash scalp massage oil to condition hair and support scalp comfort.
• Joint and muscle rubs: The warming feel can be soothing after activity.
• Evidence check: These are traditional uses. Large, high-quality clinical trials are limited. If you enjoy these practices and they suit your skin, they can be complementary to regular care. If you have skin conditions or sensitivity, consult a clinician first and consider gentler oils (such as sesame or coconut) as alternatives.
Does Mustard Oil Support Heart Health?
What matters most is your overall diet pattern. Replacing saturated fats (like butter, ghee, or fatty meats) with unsaturated plant oils is associated with better heart health. Mustard oil is rich in unsaturated fats, but its edible use depends on local approval. If mustard oil isn’t allowed for cooking where you live, consider other unsaturated options like olive, canola, or sunflower oil, and focus on a diet rich in vegetables, whole grains, legumes, nuts, and seeds.
Simple Ways to Use Mustard Oil (Where Allowed for Culinary Use)
• Tempering spices at the start of a dish (briefly heating spices in oil to release aroma)
• Adding a few drops as a finishing touch for a sharp, peppery note
• Mixing with lemon juice and herbs as a punchy salad dressing
If edible use isn’t permitted in your country, you can still enjoy mustard flavor with prepared mustard condiments or mustard seeds in cooking.
Possible Side Effects and Interactions
• Skin irritation: The pungent compound that gives mustard oil its bite can irritate skin. Always patch tests.
• Allergic reactions: Hives, itching, swelling, wheeze, or digestive symptoms after exposure require medical attention.
• Medication interactions: There are no well-established drug interactions for topical use, but always inform your healthcare provider about regular complementary practices.
Consult Top Specialists
Consult Top Specialists
Dr. Pepsy Jose
Panchakarma Practitioner
14 Years • BAMS, MD Ayurveda (Panchakarma)
Bengaluru
AYURRHYTHM HOLISTIC CLINIC AND PANCHAKARMA THERAPY, Bengaluru
Dr. Anjan Das
Ayurveda Practitioner
8 Years • Ayurvedacharya ( B.A.M.S )
Dumdum
Vedhive Ayurveda Clinic, Dumdum
Dr. Shiv Prakash Singh
Ayurveda Practitioner
19 Years • BAMS
Kolkata
Vedhive Ayurveda College Street, Kolkata
Dr. Rik Sadhukhan
Ayurveda Practitioner
8 Years • BAMS
Kolkata
Vedhive Ayurveda, Ballygunge, Kolkata
Consult Top Specialists
Dr. Pepsy Jose
Panchakarma Practitioner
14 Years • BAMS, MD Ayurveda (Panchakarma)
Bengaluru
AYURRHYTHM HOLISTIC CLINIC AND PANCHAKARMA THERAPY, Bengaluru
Dr. Anjan Das
Ayurveda Practitioner
8 Years • Ayurvedacharya ( B.A.M.S )
Dumdum
Vedhive Ayurveda Clinic, Dumdum
Dr. Shiv Prakash Singh
Ayurveda Practitioner
19 Years • BAMS
Kolkata
Vedhive Ayurveda College Street, Kolkata
Dr. Rik Sadhukhan
Ayurveda Practitioner
8 Years • BAMS
Kolkata
Vedhive Ayurveda, Ballygunge, Kolkata
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Frequently Asked Questions
1) Is mustard oil safe to cook with?
It depends on where you live. Some countries (including the United States) do not approve pure mustard oil for cooking due to its erucic acid content, and it may be labeled “for external use only.” Always follow your local regulations and product labels. Where edible use is approved, choose reputable brands and use in moderation.
2) What is the difference between cold pressed oil and refined mustard oil?
Cold-pressed mustard oil is minimally processed, with stronger flavor and more natural compounds but a lower smoke point. Refined mustard oil has a milder taste and generally tolerates higher heat.
3) Can mustard oil lower cholesterol?
No single food or oil lowers cholesterol by itself. However, replacing saturated fats with unsaturated plant oils as part of a balanced diet can help improve cholesterol levels. Your overall eating pattern matters most.
4) Is mustard oil the same as mustard essential oil?
No. Pressed mustard oil (from seeds) is different from mustard essential oil (a concentrated aromatic). Mustard essential oil should not be ingested and can irritate skin; use only as directed and avoid internal use.
5) Are Ayurvedic oils like mustard oil evidence-based?
Ayurvedic oils, including mustard oil, have long traditional use, particularly for massage. Modern clinical evidence is limited. If you enjoy these practices and they suit your skin and health, they can be used as complementary approaches. Always patch tests
and consult your clinician if you have any conditions or concerns.