Is Mustard Oil Really Healthy? Benefits, Risks, and Uses Explained

November 18, 2025 •

4 min read

According to the Food and Drug Administration (FDA), pure mustard oil is not advised for use as a cooking oil in the United States due to its high erucic acid content, creating significant controversy around the question: is mustard oil really healthy?. This guide delves into its traditional uses, modern health claims, and the important scientific context surrounding its safety and benefits.

Quick Summary

This article explores the health claims, scientific evidence, and safety concerns associated with mustard oil, including the presence of erucic acid and differing international regulations. It also covers its nutritional profile, topical uses, and comparisons with other common cooking oils.

Key Points

Dual Reputation: Mustard oil is revered in some cultures for its health benefits but banned for culinary use in other countries due to its high erucic acid content.
Rich in Unsaturated Fats: It is high in both monounsaturated (MUFAs) and polyunsaturated (PUFAs) fats, which are considered beneficial for heart health and may help regulate cholesterol levels.
Erucic Acid Risk: Traditional mustard oil contains high levels of erucic acid, a fatty acid linked to potential heart problems in animal studies, which led to bans on edible use in several Western countries.
Topical Applications: Used topically, mustard oil is known for its antimicrobial, anti-inflammatory, and moisturizing properties, making it beneficial for hair and skin care.
Cold-Pressed vs. Refined: Cold-pressed mustard oil retains more of its natural nutrients and potent flavor, whereas the refining process strips these away and can introduce chemical residues.
High Smoke Point: With a smoke point of around 480°F (250°C), mustard oil is well-suited for high-heat cooking methods like frying and sautéing.
Variable Regulations: Due to conflicting evidence on erucic acid's human health impact, regulations differ significantly between countries; it's essential to check local guidelines and labels.

The Controversial Health Profile of Mustard Oil

Mustard oil is deeply rooted in the culinary traditions of South Asia and other regions, prized for its pungent flavor and therapeutic uses. However, its health status has been a subject of ongoing debate, primarily due to the high levels of erucic acid found in traditional varieties. While some studies suggest cardiovascular benefits due to its healthy fat composition, other regulatory bodies have expressed concern over long-term consumption. The key to understanding whether mustard oil is healthy lies in differentiating between its various forms and applications, as well as being aware of its potential risks.

Potential Health Benefits

Mustard oil is rich in monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), which are often associated with heart-healthy diets.

Cardiovascular Health: Some research indicates that mustard oil may reduce 'bad' LDL cholesterol and increase 'good' HDL cholesterol, helping to support heart function. A 2023 review noted potential benefits for cardiovascular health due to its unsaturated fatty acid profile.
Anti-inflammatory Properties: Mustard oil contains omega-3 fatty acids and a compound called allyl isothiocyanate, which may possess anti-inflammatory effects. These properties could potentially help in managing inflammation-related conditions.
Antimicrobial Effects: Test-tube studies have shown that mustard oil, particularly the essential oil, has potent antimicrobial and antifungal properties that can inhibit the growth of certain bacteria and fungi.
Skin and Hair Health: For centuries, mustard oil has been used topically for its moisturizing and nourishing effects. It is believed to promote hair growth, reduce dandruff, and improve skin texture.

The Risk of Erucic Acid

One of the most significant controversies surrounding mustard oil is its high content of erucic acid, a monounsaturated fatty acid.

Animal Studies: Early animal studies linked high doses of erucic acid to a heart condition called myocardial lipidosis. This led to its restriction or ban for edible use in several countries, including the United States, Canada, and parts of Europe.
Differing Regulations: It is crucial to understand that many South Asian countries, such as India, continue to recommend mustard oil for cooking, viewing it as heart-healthy and safe for consumption in moderation. The ban in other countries is a precautionary measure based on concerns raised by animal studies, and research on its effect on human hearts is limited and has shown mixed results.
Low-Erucic Acid Varieties: To address these concerns, low-erucic acid mustard oils have been developed and are available for cooking in some markets.

Cold-Pressed vs. Refined Mustard Oil

The extraction method can significantly impact mustard oil's nutritional value and safety.

Cold-Pressed (Kachi Ghani): This traditional method extracts oil at low temperatures without chemical solvents. This process retains the oil's natural nutrients, strong flavor, and antioxidants.
Refined: Refined mustard oil is extracted using high heat and chemical solvents, which strip away the natural nutrients and pungent flavor. While the resulting oil is neutral in taste, the refining process can introduce traces of chemicals and potentially generate harmful trans fats.


Feature	Cold-Pressed Mustard Oil	Refined Mustard Oil
Extraction Method	Low temperature, no chemicals.	High heat and chemical solvents.
Nutritional Profile	Retains essential fatty acids, antioxidants, and vitamins.	Significantly reduced due to processing.
Flavor and Aroma	Strong, pungent, and distinct.	Neutral and bland due to deodorization.
Purity	100% natural, free from chemical residues.	May contain traces of chemical residues.
Health Impact	Associated with benefits like better heart health, anti-inflammatory effects, and skin/hair nourishment.	Overuse potentially linked to inflammation and other issues due to loss of nutrients and chemical processing.
Suitability	Ideal for traditional cooking and topical applications where natural flavor is desired.	Used in cooking where a neutral oil is needed, but less nutritious.

Culinary and Topical Uses

Mustard oil's high smoke point (around 480°F or 250°C) makes it suitable for high-heat cooking like deep frying and sautéing. Its strong flavor is a defining feature of many Indian and Bangladeshi dishes, such as curries, pickles, and fish preparations. For topical use, it's a popular massage oil for skin and hair, but a patch test is recommended due to its potential as an irritant.

Conclusion

Is mustard oil really healthy? The answer is nuanced. On one hand, its nutritional composition of beneficial unsaturated fats and antioxidants, along with its antimicrobial properties, suggests several health benefits, particularly when consumed in moderation in regions with regulated products. On the other hand, the high erucic acid content in traditional variants and the FDA's warnings highlight a legitimate safety concern, especially regarding long-term, high-dose consumption. For those in countries where it is regulated or banned for edible use, topical application remains a safe and traditional practice, provided a patch test is done. As research continues to clarify the effects of erucic acid on human health, opting for cold-pressed mustard oil with certified low erucic acid content is a safer choice for culinary purposes. Ultimately, a balanced approach, informed by the product's type and local regulations, is key to incorporating mustard oil into a healthy lifestyle.

A balanced approach is recommended, considering the oil's potential benefits alongside risks like high erucic acid content.

Frequently Asked Questions

In some countries, like the U.S. and Canada, pure mustard oil is not approved for cooking due to its high erucic acid content, while in South Asia, it is a popular and regulated cooking oil. Low-erucic acid varieties are available in some markets and considered safer for edible use.

Pure mustard oil is banned for edible sale in countries like the U.S. due to concerns over high erucic acid levels, which animal studies have linked to a heart condition called myocardial lipidosis.

Yes, cold-pressed mustard oil is generally considered healthier because it is extracted without high heat or chemical solvents, allowing it to retain more of its natural nutrients, antioxidants, and healthy fats compared to refined versions.

Topical application of mustard oil is known to moisturize skin, promote hair growth, reduce dandruff, and provide antimicrobial and anti-inflammatory benefits for the scalp and skin.

Yes, due to its naturally pungent compounds like allyl isothiocyanate, mustard oil can cause skin irritation or rashes in some individuals, so performing a patch test is recommended before use.

Mustard oil's high content of MUFAs and PUFAs may help reduce bad cholesterol, potentially benefiting heart health. However, the controversy around erucic acid means the evidence is mixed, and its overall effect requires more human research.

To use mustard oil safely, consume it in moderation as part of a balanced diet, opt for low-erucic acid varieties if possible, and always perform a patch test before applying it to your skin or hair.