How Many Calories Are in Sarso Oil? - #9347

Mustard oil (sarso oil) contains approximately 120 calories per tablespoon (14 grams), primarily from fats, including monounsaturated (MUFA), polyunsaturated (PUFA), and saturated fats. Here's a quick breakdown: Heart Health: High in MUFA, mustard oil supports heart health, comparable to olive oil, but should be consumed in moderation. Cooking Effects: Heating does not increase calorie content but may alter nutritional properties. Use low to medium heat for preserving benefits. Weight Management: While calorie-dense, it promotes satiety and metabolism when used in small quantities. Risks: Monitor intake due to erucic acid content and avoid overuse. Balanced use of mustard oil in cooking offers health benefits while aligning with dietary goals.

Mustard oil (sarso oil) provides about 120 calories per tablespoon (14 grams), mostly from fats. It contains a blend of monounsaturated (MUFA), polyunsaturated (PUFA), and some saturated fats, which contribute to its calorie density. Compared to other cooking oils, mustard oil’s calorie content is similar to that of olive oil (about 120 calories per tablespoon), but slightly higher than sunflower oil (about 110 calories per tablespoon) and lower than coconut oil (about 130–140 calories per tablespoon). For people aiming to maintain a healthy weight or cholesterol levels, mustard oil can be a good choice in moderation due to its higher MUFA content, which supports heart health. However, its calorie density means portion control is key if you’re watching your weight. The high MUFA content in mustard oil is beneficial for heart health, similar to the benefits provided by extra virgin olive oil, though olive oil is typically higher in antioxidants. When mustard oil is heated, as in frying or tempering, it doesn’t significantly affect its calorie count, but the nutritional profile can change depending on the temperature—excessive heat could degrade some of its healthy properties. In terms of weight management, mustard oil may promote satiety and improve metabolism, but because it’s calorie-dense, portion control is important, especially for those on a weight-loss plan. One consideration is mustard oil’s erucic acid content, which has raised concerns in the past regarding its impact on heart health. However, most commercially available mustard oil in many countries is refined to reduce erucic acid to safe levels. As with any oil, consuming mustard oil in moderation, especially as part of a balanced diet, can support overall health and wellness goals. Many people find mustard oil enhances the flavor of traditional dishes while offering heart-healthy benefits.