Your Guide to the Best Edible Oils for Summer 2025

As summer 2025 approaches, we will need the right cooking oils to support our healthy lifestyles. The heat of the season often requires looking for oils that not only taste great but also offer health benefits to support our active and energetic routines. Oil in cooking can either make or break a dish as far as taste and nutrition are concerned. The edible oils recommended for use in the summer of 2025 are discussed below, starting with mustard oil, groundnut oil, rice bran oil, sesame oil, soyabean oil, sunflower oil, and finally cottonseed oil.

Why Choosing the Right Edible Oil Matters

When choosing an oil, its makeup of fats will determine if it is saturated, unsaturated, or even a trans fat. The unsaturated ones are heart-friendly and also contribute to fewer chances of chronic diseases. But oils that are rich in trans fats or saturated fats must be used with some restraint. Then, every oil has a smoke point, the extent to which they can take heat before breaking down during cooking.

Now, let’s look at the best edible oils for summer 2025.

1. Mustard Oil: The Spicy, Flavorful Choice

Mustard oil is a kitchen essential, but particularly for foods of Indian or Asian origin. The oil derived from pressed mustard seeds is an oil that brings an incredibly potent pungent taste to an otherwise simple mixture of dishes, thereby giving those dishes much depth and complexity. With full monounsaturated fats in its composition, this oil not only contributes much to heart health and inflammation levels but also makes it rich with omega-3 fatty acids, making it fantastic for well-being in all its forms.

Best for:

• Stir-frying and sautéing
• Marinades and dressings
• Grilling and roasting meats

The smoke point of mustard oil is medium-high, at around 480°F, making it ideal for frying and grilling. Its bold flavor is good for savory dishes such as curries, stir-fries, and roasted vegetables.

Read more: Pure Kachi Ghani Mustard Oil: Process, Benefits, and Uses

2. Groundnut Oil: The Nutty and Versatile Oil

Groundnut oil is also known as peanut oil. It is a widely used frying oil because of its neutral flavor and high smoke point. Peanuts are rich in monounsaturated fats, which have been scientifically proven to lower cholesterol levels and maintain a healthy heart. Groundnut oil is also a good source of vitamin E, an antioxidant that prevents the skin from getting damaged by ultraviolet rays of the sun, making it perfect for summer.

Best for:

• Deep frying and stir-frying
• Grilling
• Roasting

With a smoke point of about 450°F, groundnut oil is excellent for frying and other high-heat cooking. The mild nutty flavor of the oil is also suitable for most dishes, including stir-fries, fried chicken, and roasted vegetables.

Read more: Difference Between Groundnut Oil vs. Refined Groundnut Oil

3. Rice Bran Oil: The Heart-Healthy Option

Rice bran oil originates from the coat of the outer layer of the rice and possesses a highly rated nutritional profile with a good distribution of monounsaturated and polyunsaturated fat in combination with antioxidants found in the like of oryzanol that actually helps lower your cholesterol levels and has a smooth flavor for a variety of cooking activities.

Best for:

• Stir-frying and sautéing
• Baking
• Salad dressings

This rice bran oil is a very good cooking oil due to its smoke point, about 450°F. It’s fantastic for stir-frying, deep-frying, and baking, as well as using it as a dressing to drizzle on salads, creating that light, healthy effect.

Read more: Why Refined Rice Bran Oil is a Must-Have: 8 Important Reasons for Your Diet

4. Sesame Oil: The Nutty Flavor Enhancer

This traditional oil is common in many Asian cuisines because of its intense, nutty flavor. This oil is acquired from sesame seed pressing and, therefore, comprises both monounsaturated and polyunsaturated fats. Sesame oil also carries lignans—very powerful antioxidants that promote health in the cardiovascular system and cut down inflammation.

Best for:

• Stir-frying
• Asian-inspired dishes
• Dressings and sauces

Two forms of sesame oil exist, including toasted and untoasted varieties. Untoasted sesame oil, with its relatively high smoke point of approximately 410°, is superb for stir-frying and sautéing. Toasted sesame oil should be used with an abundance of flair in the final stages of dressing dishes or preparing salad and noodles.

Read more: Ultimate Guide to Pure Sesame Oil: Benefits, Uses, and Recipes

5. Soyabean Oil: The Neutral All-Rounder

Soyabean oil has been one of the most commercially used cooking oils around the globe. It was extracted from soyabean but is rich with polyunsaturated fats, wherein it contains certain omega-3 fatty acids; it also gives antioxidants such as vitamin E in support of their overall health and well-being. Soyabean oil has a neutral flavor and is also versatile, just perfect for varying cooking methods.

Best for:

• Frying
• Baking
• Salad dressings

With its smoke point around 450°F, soyabean oil proves most suitable for frying, grilling, and baking. It’s often used in salad dressings since it does not affect the flavor much. soyabean oil will be your new go-to for baking those favorite summer treats or cooking up a batch of crispy fries.

Read more: Why You Should Make Refined Soyabean Oil A Part Of Your Daily Life

6. Sunflower Oil: The Popular, Heart-Healthy Oil

Sunflower oil is one of the most often used oils due to its quality. It’s full of polyunsaturated fats, especially linoleic acid, which maintains the healthiness of the heart. Sunflower oil is very rich in vitamin E, too, which defends your skin from UV rays. In that sense, it is really an excellent summer oil.

Best for:

• Deep frying and frying
• Baking
• Salad dressings

Sunflower oil is ideal for frying and deep frying, with a smoke point of about 440°F. Its mild flavor also makes it an excellent choice for baking and salad dressings. Use it in your favorite summer snacks, such as crispy fried snacks or baked goods.

Read more: Natural Sunflower Oil for Skin: 10 Benefits and How to Use

7. Cottonseed Oil: The Affordable and Reliable Option

Cottonseed oil comes from the cotton plant seeds, and it has a relatively mild flavor; it can therefore be used with a variety of dishes. This oil contains polyunsaturated fats; high levels of the omega-6 fatty acid specifically are found. Most of the utilization of cottonseed oil is a processed ingredient as a result of the stability created. It can be bought without spending too much money but assures good quality.

Best for:

• Frying
• Grilling
• Baking

Cottonseed oil has a smoke point of around 420°F, which enables it to cook at high-heat methods, such as frying and grilling. It’s also great for baking and has been widely utilized in commercial places due to reliability and affordability.

Conclusion

Healthy and versatile oils are on a must-have list for your kitchen as summer is about to knock on the door. Whether grilling, frying, or sautéing, all of the above oils—including mustard oil, groundnut oil, rice bran oil, sesame oil, soyabean oil, sunflower oil, and cottonseed oil—proffer different advantages in keeping with your taste and way of cooking.

Upgrade your kitchen essentials today and experience the difference with Udyog Mandir‘s premium range of edible oils for summer.

FAQs

1. Which edible oil is best in summer?

Groundnut oil, sunflower oil, and rice bran oil are excellent choices for summer. They have high smoke points, are light in flavor, and are rich in antioxidants and heart-friendly fats. Sunflower oil and groundnut oil also contain vitamin E, which protects the skin from UV damage.

2. Which cooking oil is best for high heat?

For high-heat cooking, oils like groundnut oil, rice bran oil, and soyabean oil are ideal. These oils have high smoke points (450°F or higher) and retain their nutritional benefits even at elevated temperatures, making them perfect for frying, grilling, and sautéing.

3. Which oil is best for glowing skin in summer?

Sunflower oil and groundnut oil are great for glowing skin in the summer. Both are rich in vitamin E, which helps protect and nourish the skin, reduces UV damage, and promotes a healthy, radiant look.

4. Which oil to use for massage in summer?
Sesame oil is an excellent choice for summer massages. It has a cooling effect, penetrates the skin deeply, and contains antioxidants and anti-inflammatory properties that help relax muscles and rejuvenate the skin.

5. Which edible oil is good for skin?

Edible oils like sunflower oil, rice bran oil, and sesame oil are beneficial for the skin. They are rich in antioxidants, vitamin E, and healthy fats, which help keep the skin hydrated, protected from UV rays, and glowing.