Is mustard oil a healthy option? Decoding the benefits, risks, and controversy

December 22, 2025 •

4 min read

In many South Asian kitchens, mustard oil has been a culinary staple for centuries due to its high smoke point and distinctive pungent flavor. However, the debate continues over whether this traditional cooking medium truly makes mustard oil a healthy option for daily use.

Quick Summary

Mustard oil offers potential health benefits due to its healthy fat profile but is controversial because of high erucic acid levels, leading to cooking bans in some Western countries.

Key Points

Erucic Acid Risk: Traditional mustard oil contains high levels of erucic acid, which animal studies suggest can be harmful to heart health.
High in Healthy Fats: Despite the erucic acid concern, mustard oil is rich in monounsaturated and polyunsaturated fats, including omega-3s, which support cardiovascular health.
Regulatory Restrictions: The FDA bans its sale as an edible oil in the U.S., requiring "external use only" labels, while many other countries have set limits on erucic acid.
Antimicrobial and Anti-inflammatory: Test-tube studies show potential antimicrobial effects, and the oil contains antioxidants and omega-3s that may reduce inflammation.
Topical Uses: It is widely used for external applications like hair and skin treatments, though evidence for these benefits is largely anecdotal.
Moderation is Key: In cultures where it is traditionally used for cooking, moderate consumption is a key factor in managing potential risks.
High Smoke Point: Its high smoke point makes it suitable for high-heat cooking methods, such as frying, but one should consider the erucic acid content.

The Nutritional Profile of Mustard Oil

Mustard oil is derived from the seeds of the mustard plant and has a complex nutritional composition. It is rich in healthy fats, particularly monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), which are beneficial for heart health. Specifically, mustard oil contains a notable amount of alpha-linolenic acid (ALA), an omega-3 fatty acid, along with omega-6 fatty acids. It also contains a relatively low amount of saturated fats compared to some other oils, such as coconut oil. The oil's characteristic pungent taste is caused by a compound called allyl isothiocyanate.

Potential Health Benefits of Mustard Oil

Despite the controversy surrounding its safety for consumption, mustard oil is associated with several health benefits, particularly when consumed in moderation and as part of a balanced diet.

Cardioprotective Effects

The balanced ratio of omega-3 and omega-6 fatty acids in mustard oil is believed to support cardiovascular health. Studies have shown that diets rich in healthy fats, like those found in mustard oil, may help lower bad cholesterol (LDL) and raise good cholesterol (HDL), thus reducing the risk of heart disease. However, it is important to note that studies on mustard oil specifically have shown mixed results regarding its direct effect on heart health.

Anti-inflammatory and Antioxidant Properties

Mustard oil is a natural source of antioxidants like Vitamin E, which protects the body from oxidative stress and cell damage caused by free radicals. Its omega-3 fatty acid content may also contribute to its anti-inflammatory effects. Some traditional remedies utilize mustard oil topically to relieve joint pain and inflammation, though scientific evidence in humans is still limited.

Antimicrobial Effects

Test-tube studies have indicated that mustard essential oil has potent antimicrobial properties and can help inhibit the growth of certain harmful bacteria, fungi, and mold. While this research is promising, more human studies are needed to understand its full effect on human health.

External Uses for Skin and Hair

Mustard oil is widely used in traditional medicine for its benefits to skin and hair, with some anecdotal evidence suggesting it can improve skin health, reduce dandruff, and promote hair growth.

Massage oil for soothing sore joints and muscles.
Moisturizer for dry skin and cracked heels.
Hair mask to strengthen follicles and fight dandruff.

The Controversy: Erucic Acid and Regulatory Concerns

Mustard oil's health status is complicated by its erucic acid content, a monounsaturated fatty acid found in some rapeseed and mustard plants. Animal studies have indicated that consuming high levels of erucic acid over long periods could lead to myocardial lipidosis, a condition where fatty deposits form in the heart muscle.

Based on these concerns, regulatory bodies in several countries have placed restrictions on its sale as an edible oil.

United States: The U.S. Food and Drug Administration (FDA) has banned the sale of pure mustard oil as a cooking oil due to its high erucic acid content. It is available for purchase but must be labeled "for external use only".
Canada and Europe: Similar bans are in place in Canada and parts of Europe, although some regions have established maximum acceptable levels for erucic acid in edible oils.
Traditional Use: Despite these bans, mustard oil remains a popular and trusted cooking oil throughout South Asia, where generations have used it for both culinary and medicinal purposes without widespread reports of serious health issues related to consumption.

Is All Mustard Oil the Same?

No. The erucic acid content can vary based on the type of mustard seed and the processing method.

Traditional Mustard Oil: Can contain significant levels of erucic acid.
Low-Erucic Acid Mustard Oil: Some varieties are bred to have lower erucic acid, and manufacturers can legally market them as edible cooking oils in countries with erucic acid limits.
Cold-Pressed Mustard Oil: Often preferred because it retains more nutrients, though it still contains erucic acid and should be used with caution where regulated.

Mustard Oil vs. Common Cooking Oils


Feature	Mustard Oil	Olive Oil	Sunflower Oil	Coconut Oil
Primary Fat Type	Monounsaturated & Polyunsaturated	Monounsaturated	Polyunsaturated	Saturated
Omega-3 Content	High (ALA)	Low	Low	Very Low
Erucic Acid	High (in pure versions)	Very Low/None	Very Low/None	Very Low/None
Smoke Point	High (~250°C)	Medium-Low (Extra Virgin)	High	Medium
Flavor Profile	Pungent, Spicy	Grassy, Fruity	Mild, Neutral	Nutty, Sweet

Conclusion: Navigating the Health Verdict

So, is mustard oil a healthy option? The answer is nuanced and depends on location, usage, and moderation. For those in countries where its consumption is traditional, using high-quality, cold-pressed mustard oil in moderation can contribute healthy fats and antioxidants to the diet. However, the high erucic acid content in traditionally pressed oil presents a legitimate health concern, prompting regulatory restrictions in many Western nations. Individuals should consider these risks and local regulations when deciding whether to incorporate mustard oil into their diet. As with any food item, consulting a healthcare professional is always advisable before making significant dietary changes, especially if you have existing health conditions.

For external use, such as hair and skin treatments, mustard oil is generally considered safe, but a patch test is recommended to prevent skin irritation.

Frequently Asked Questions

Mustard oil is banned for culinary use in some countries, including the U.S., Canada, and parts of Europe, due to its high erucic acid content. High doses of erucic acid have been linked to potential heart damage in animal studies.

Erucic acid is a monounsaturated fatty acid that occurs naturally in some plant oils, including traditionally pressed mustard oil. The potential health risks associated with high consumption levels led to regulatory concerns in several countries.

Cold-pressed mustard oil is often considered healthier than refined versions because it retains more nutrients. However, it still contains erucic acid, so consumers should be mindful of local regulations and use it in moderation, even when cold-pressed.

Yes, mustard oil can be used topically for skin and hair. Many traditional practices use it as a massage oil to moisturize skin, reduce dandruff, and promote hair growth. A patch test is recommended before use to check for irritation.

Mustard oil contains beneficial monounsaturated and polyunsaturated fats that may support heart health by managing cholesterol levels. However, the issue of erucic acid and conflicting research studies make the overall effect on heart health a subject of debate.

Excessive consumption of mustard oil, especially varieties with high erucic acid, can cause potential side effects like gastrointestinal discomfort. Pregnant women and individuals with certain health conditions are advised to be cautious.

For those in regions where it is permitted, a traditional method is to heat the oil until it smokes to remove its pungent edge before adding ingredients. Its high smoke point makes it suitable for frying and sautéing, but moderation is advised.