Mustard vs coconut vs olive oil: Which oil should you use for weight loss?

From Indian kitchens to modern diet plans, cooking oils have become a major topic in conversations around fitness, heart health and weight loss.

Many people today are trying to switch to “healthier oils,” but the confusion often begins with one simple question — which oil actually has fewer calories?

Mustard oil, coconut oil and olive oil are among the most commonly used oils in households. Each has its own flavour, nutritional profile and health reputation. Mustard oil is deeply rooted in Indian cooking traditions, especially in the north and east.

Coconut oil is widely used in South Indian kitchens and is often promoted for metabolism and digestion. Olive oil, on the other hand, is linked with Mediterranean diets and is seen as a premium healthy option.

But when it comes to calorie count, many people assume one oil is dramatically lighter than the others. The truth, however, may surprise you.

Nutritionists say that all cooking oils contain nearly the same amount of calories because fat itself is calorie-dense. What really makes a difference is the type of fat present in the oil, how much oil is used during cooking, and whether the oil suits your overall health goals.

Here’s a detailed comparison of mustard oil, coconut oil and olive oil to help you understand which one may be the better choice for low-calorie and healthy cooking.

DO DIFFERENT OILS HAVE DIFFERENT CALORIES?

One tablespoon of almost every cooking oil contains around 120 calories. This includes mustard oil, coconut oil and olive oil. Since all oils are mostly made up of fat, their calorie count remains very similar.

Here is the average calorie count per tablespoon:

• Mustard oil: Around 120 calories

• Coconut oil: Around 120 calories

• Olive oil: Around 119–120 calories

This means that if your goal is only to reduce calories, changing one oil for another may not make a major difference.

The real difference lies in the type of fats and how the body processes them.

MUSTARD OIL: STRONG FLAVOUR AND HEART-FRIENDLY FATS

Mustard oil has been used in Indian cooking for generations. It contains monounsaturated fats and polyunsaturated fats, which are considered better for heart health compared to saturated fats.

It also contains omega-3 fatty acids and has antibacterial properties. Because of its strong flavour, people often use less quantity while cooking, which can indirectly help reduce calorie intake.

BENEFITS OF MUSTARD OIL:

• Rich in good fats

• May support heart health

• A strong flavour can reduce overuse

• Commonly used for sauting and frying

THINGS TO REMEMBER:

• Should be used in moderation

• Excessive frying in any oil increases calorie intake

COCONUT OIL: POPULAR BUT HIGH IN SATURATED FAT

Coconut oil has gained popularity over the years, especially in wellness and fitness circles. Some studies suggest that medium-chain triglycerides (MCTs) in coconut oil may help provide quick energy.

However, coconut oil is also very high in saturated fat compared to mustard and olive oil.

BENEFITS OF COCONUT OIL:

• Contains MCTs

• May provide quick energy

• Common in traditional South Indian cooking

THINGS TO REMEMBER:

• High saturated fat content

• Not ideal in very high amounts for people with cholesterol concerns

• The calorie count is still similar to other oils

Nutritionists generally suggest using coconut oil in moderation rather than as the only cooking oil.

OLIVE OIL: A FAVOURITE IN HEALTHY DIETS

Olive oil is often associated with weight loss diets and heart-healthy eating. Extra virgin olive oil contains antioxidants and healthy monounsaturated fats that may help support heart health and reduce inflammation.

It is commonly used for salad dressings, light sauting and Mediterranean-style cooking.

BENEFITS OF OLIVE OIL:

• Rich in monounsaturated fats

• Contains antioxidants

• Considered heart-friendly

• Suitable for light cooking

THINGS TO REMEMBER:

• More expensive than many traditional oils

• Extra virgin olive oil is not always ideal for deep frying

WHICH OIL IS BEST FOR WEIGHT LOSS?

No oil is truly “low-calorie.” All oils contain nearly the same calories per spoon. Weight loss depends more on:

• Portion control

• Total daily calorie intake

• Cooking methods

• Physical activity

• Overall diet quality

However, nutritionists often recommend oils with healthier fats because they may support better heart health and keep you fuller for longer.

For Indian cooking, mustard oil can be a balanced choice if used in moderation. Olive oil may be useful for light cooking and salads, while coconut oil can be used occasionally, depending on individual health needs.

THE HEALTHIEST WAY TO USE COOKING OIL

Instead of focusing only on which oil has fewer calories, nutritionists advise paying attention to how oil is used.

Here are a few healthier cooking tips:

• Avoid deep-frying regularly

• Use measuring spoons instead of pouring directly

• Rotate oils instead of using just one type

• Pair healthy oils with vegetables and protein-rich foods

• Avoid processed and trans-fat-rich foods

Mustard oil, coconut oil and olive oil all contain almost the same number of calories. There is no magical “low-calorie oil.” The healthier option depends on your cooking style, health conditions and how much oil you consume daily.

For most people, moderation matters more than the type of oil itself. A balanced diet, controlled portions and healthy cooking methods will always have a bigger impact on weight loss and overall health than simply switching oils.