How much oil should you consume daily? Famous liver expert & FSSAI share healthy limits

Cooking is an essential part of daily life, but one ingredient often used without much thought is oil. Whether it’s frying, sautéing, or adding flavour to dishes, oil quietly becomes a regular part of our meals, sometimes in larger amounts than we realise.

Highlighting this concern, the Food Safety and Standards Authority of India (FSSAI) recently shared guidance featuring noted liver specialist Dr Shiv Sarin, urging people to be more mindful of their daily oil intake.

How Much Oil Is Safe to Consume Daily?

According to Dr Shiv Sarin, oil intake should ideally be limited to no more than 20% of your total daily calorie consumption.



To put this into perspective, many people unknowingly consume around 5 to 6 teaspoons of oil or ghee each day. Since one teaspoon contains roughly 5 grams of fat, this can quickly exceed recommended limits without careful monitoring.

Keeping track of how much oil you use daily can help maintain a balanced diet.

Why Excess Oil Can Be Harmful

Dr Sarin explains that excessive oil consumption can lead to higher calorie intake, which may contribute to weight gain and long-term health issues.

A major concern is that oil is often added unconsciously, extra spoonfuls while cooking vegetables, preparing curries, or even during reheating. These small additions can significantly increase overall intake.

Reducing visible oil is one of the simplest ways to improve your diet.

Visible vs Hidden Fats: What Does FSSAI Say?

FSSAI highlights the importance of understanding the difference between visible and hidden fats:

• Visible fats include oil, butter, and ghee added during cooking
• Hidden fats are naturally present in foods like nuts, seeds, and dairy

While visible fats should be limited, hidden fats from natural sources can actually benefit the body when consumed in moderation.

Healthy Fats That Are Good for You

Dr Sarin points out that foods such as peanuts, almonds, and walnuts contain healthy fats that support overall wellbeing.

Walnuts, in particular, are rich in omega-3 fatty acids, which are known to support heart health. Including these in your diet can provide essential nutrients without relying heavily on cooking oil.

Rethinking Everyday Food Habits

Many traditional cooking habits involve using generous amounts of oil or ghee. For instance, there is a common belief that parathas taste better only when loaded with butter or ghee.

Dr Sarin suggests changing this mindset. Reducing added oil does not mean compromising on taste—it simply means adopting healthier cooking practices.

Simple Tips to Reduce Oil in Cooking

• Use non-stick cookware to reduce oil usage
• Measure oil instead of pouring freely
• Opt for steaming, grilling, or baking over frying
• Avoid adding extra oil after cooking
• Choose lighter cooking methods for daily meals

Small Changes, Big Health Benefits

Managing oil intake is a simple yet effective way to improve your diet. By being mindful of how much oil you use and making small adjustments in your cooking habits, you can significantly reduce unnecessary calorie intake.

Healthy eating is not just about what you eat, but also how you prepare it. A balanced approach can go a long way in supporting long-term health and wellbeing.

Inputs from agencies