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How to Choose the Right Mustard Oil for Your Cooking Needs in India?

Mustard oil adds a delightful punch to Indian cuisine and holds a special place in our hearts, particularly in regions like Uttar Pradesh, Bihar, and West Bengal. But with so many varieties available, finding the perfect one can feel like going through a maze. Emami Healthy & Tasty Kachchi Ghani Mustard Oil offers a unique solution to this problem by providing three distinct pungency levels – Mild/Regular (.24), Strong (.30), and Super Strong (.36).

This helps you know your right to choose your own Jhanjh in their mustard oil, tailored to your taste preferences. This guide will equip you with the knowledge to choose the ideal mustard oil and the secret to enhance your culinary creations.

Nutritional Value of Sarson Oil

It's essential to understand the nutritional value of sarson oil. Mustard oil is rich in essential fatty acids, antioxidants, and vitamins that contribute to overall health. It is an excellent source of omega-3 and omega-6 fatty acids, which are key macronutrients of sarson oil. These nutrients play a crucial role in maintaining heart health, reducing inflammation, and promoting skin health.

The Power of Pungency: Why It Matters

Pungency comes from allyl isothiocyanate (AITC), a natural compound found in mustard seeds. This compound is responsible for the oil's characteristic heat and aroma. But it's not just about spice! AITC also contributes to the oil's natural preservative properties.

Here's how pungency levels can impact your cooking:

  • Mild/Regular (.24): Perfect for those who prefer a subtler mustard flavour. This pungency level adds a gentle warmth to dishes without overpowering other ingredients. Ideal for stir-fries, tadkas, and everyday curries.

  • Strong (.30): The "happy medium" for many Indian kitchens. This pungency offers a balanced mustard punch, enhancing the flavours of your dishes. Great for a variety of dishes, from dals and tadkas to curries and stir-fries.

  • Super Strong (.36): For the true mustard aficionados! This level delivers a robust, fiery kick, ideal for robust dishes like fish curries, stir-fries with strong vegetables like broccoli or cauliflower, and for those who love a powerful mustard experience.

By understanding pungency levels, you can tailor your mustard oil choice to your preferences. It's all about creating a harmonious taste profile that complements your culinary creations.

How to Choose the Right Mustard Oil?

Choosing the right mustard oil can greatly impact the flavour and nutritional benefits of your dishes. Here are some key factors to consider:

  1. Understand Your Pungency Preference:

  • Mild (.24): Suitable for those who prefer a subtle flavour in their dishes. This level is ideal for cooking lighter foods where the taste of the oil should not overpower the other ingredients.

  • Strong (.30): Perfect for those who enjoy a moderate kick in their food. This is a versatile option that works well in a variety of recipes, offering a balance of flavour and pungency.

  • Super Strong (.36): Best for those who love the intense, robust flavour of mustard oil. This is particularly popular in Bengali cuisine, where dishes require a bold mustard oil flavour.

2. Check the Nutritional Value of Sarson Oil:

  • Look for oils that are rich in essential fatty acids, antioxidants, and vitamins. The nutritional info of sarso oil can provide insights into its health benefits.

3.     Read Food Labels Before Buying:

  • Always read the food label before buying to understand the nutritional composition and ensure there are no unwanted additives. Emami Healthy & Tasty Kachchi Ghani Mustard Oil lists all necessary details, including the pungency number, making it easier to choose the right variant. Emami Healthy and Tasty is the only brand in India which transparently mentions the pungency number on its pack.

4. Know Your Right to Choose:

Emami Healthy & Tasty empowers consumers with the right to choose their preferred mustard oil by clearly labelling the pungency levels on the pack. This transparency ensures you can make an informed decision based on your taste preferences and dietary needs.

5.     Check Nutritional Info:

  • Examine the nutrients table chart on the pack to check the macro nutrients of sarso oil. This includes the levels of fats, proteins, and essential vitamins. Emami Healthy & Tasty Kachchi Ghani Mustard Oil provides clear nutritional info, helping you understand what you're consuming.

6. Read Nutrition Label:

  • Reading the nutrition label helps you make healthier choices by providing information about the product's ingredients, calorie content, and macronutrient breakdown. This practice is essential for maintaining a balanced diet and avoiding unwanted additives.

7. Check Grocery Labels Always:

Develop the habit of checking grocery labels always. This practice not only ensures you choose the best product but also helps you stay informed about what you're putting into your body. We at Emami take pride in being a legacy brand which has gained consumers’ trust over these years by giving them high quality products with full disclosures and maintaining transparency at all levels.

The Importance of Reading Food Labels

When buying mustard oil, it is crucial to read food label before buying. Emami Healthy & Tasty is educating consumers to check the label with its Label Dekho India campaign and ensures that all necessary information is transparently written on its mustard oil pack including the pungency number, which is unique to Emami, making it the only brand that provides this level of detail. Knowing your right to choose means you can select the mustard oil that best suits your culinary needs and taste preferences. While there are consumer movements like Label Padhega India launched by consumer activists and supported by influencers, Emami takes immense pride by being the only brand which since the launch of its mustard oil has been trying to bring in a consumer shift by educating them to read the label before buying mustard oil , that right to know and right to choose is important for every consumer.

Why Check Food Labels?

Understanding why you should check the food label is fundamental to making an informed choice. Food labels provide critical information about the product, including nutritional info of sarso oil, ingredients, and macronutrient content.

Here are some benefits of checking food label:

1.     Ensuring Nutritional Value: By reading the label, you can ensure that the mustard oil you choose meets your nutritional needs.

2.     Avoiding Allergens: Labels help you identify any potential allergens in the product.

3.     Comparing Products: You can compare different brands and types of mustard oil to find the one that is best choice for your family.

Look for FSSAI Labelling

When selecting mustard oil, always look for FSSAI labelling. The Food Safety and Standards Authority of India (FSSAI) ensures that the products meet specific safety and quality standards. Emami Healthy & Tasty Kachchi Ghani Mustard Oil adheres to these standards, guaranteeing you a product that is safe, pure, and of the highest quality.

How to Check Nutritional Info?

To check the nutritional info of sarso oil, examine the nutrients table chart on the pack. Emami Healthy & Tasty Kachchi Ghani Mustard Oil clearly displays all relevant nutritional information, making it easy for you to understand the macro nutrients of sarso oil.

Mustard Oil Regional Preferences and Usage

Mustard oil is used differently across various regions in India. In Uttar Pradesh and Bihar, mustard oil is a staple for cooking traditional dishes like Aloo Puri, Sattu Paratha, and various pickles. The mild and strong variants of Emami Healthy & Tasty Kachchi Ghani Mustard Oil are particularly popular in these regions, providing the right balance of flavour and health benefits.

In West Bengal, however, the preference is for a much higher pungency in mustard oil. This is why Emami launched the Super Strong (.36) variant specifically for this region. Dishes like Shorshe Ilish, Begun Bhaja, and Panta Bhat require a robust and pungent mustard oil to bring out the authentic flavours. The Super Strong variant perfectly caters to these culinary traditions, delivering the asli jhanjh that Bengalis crave.

Recipes Using Mustard Oil

Mustard oil is a versatile ingredient that can enhance the flavour of many dishes. Here are some popular recipes from different regions:

1.     Aloo Puri (Uttar Pradesh): This classic breakfast dish involves frying puris (deep-fried bread) in mustard oil and serving them with spicy potato curry.

2.     Sattu Paratha (Bihar): A nutritious stuffed paratha made with roasted gram flour (sattu), onions, and spices, all cooked in mustard oil.

3.     Shorshe Ilish (West Bengal): A traditional Bengali fish curry made with hilsa fish cooked in a mustard seed paste and mustard oil.

4.     Begun Bhaja (West Bengal): Slices of eggplant marinated with turmeric and salt, then shallow-fried in mustard oil.

Emami Healthy & Tasty Kachchi Ghani Mustard Oil

Emami Healthy & Tasty Kachchi Ghani Mustard Oil stands out not only for its quality but also for its transparency. The brand goes beyond just listing ingredients and nutritional information. It also includes the pungency level, allowing consumers to choose the oil that matches their taste preferences. This transparency is part of Emami's commitment to consumer rights and information, ensuring you have all the details you need to make an informed choice.


Choosing the right mustard oil involves considering several factors, including nutritional value, pungency levels, and regional preferences. Emami Healthy & Tasty Kachchi Ghani Mustard Oil simplifies this process by offering three distinct pungency levels and transparently providing all necessary information on the pack. Whether you prefer a mild, strong, or super strong mustard oil, Emami ensures you have the right to choose the perfect oil for your culinary needs. Always remember to check grocery labels , look for FSSAI labelling, and read the nutrients table chart to make the healthiest and most informed choice.

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