MUFA, PUFA, Omega-3: how to read an oil label

Every oil label lists three kinds of fat: MUFA (monounsaturated), PUFA (polyunsaturated) and saturated fat. The balance between them is what gives each oil its character in the kitchen.

MUFA-rich oils like mustard and groundnut are valued in Indian cooking for their steady behaviour in everyday heat. PUFA-rich oils like sunflower are lighter and more neutral on the palate.

Omega-3 and Omega-6 are families within PUFA. Mustard oil is unusual among cooking oils for its natural Omega-3 content — our black mustard oil tested at 11.7 g per 100 g.

Two numbers worth checking on any label: trans fat (ours reads below 0.1 g per 100 g) and cholesterol (below 1 mg per 100 g).

The most trustworthy label is a lab report. That's why we publish ours — every oil, downloadable from its product page.