Mustard Oil: Everything You Need to Know

What Is Sarso Oil?

Mustard oil, also called sarso oil, is extracted from the seeds of the mustard plant. In Pakistan, this oil is common in cooking and home remedies. Its smell is sharp and distinct. Some people describe it as peppery or spicy. When used correctly, it adds both flavor and heat to food.

The oil is usually golden-yellow or amber in color and it's often labeled as either "cold-pressed" or "pure mustard oil." These labels matter. Cold-pressed oils are made without high heat, which helps retain nutrients. That is one reason why many people consider mustard oil healthy.

Some households use mustard seed oil for cooking, while others keep it for skin or hair care. In rural areas, it’s even used for massaging sore muscles or keeping warm in the winter.

Is Mustard Oil Good for Health?

Many people ask, “Is mustard oil good for health?” The answer depends on how it's used and how much of it is consumed. In moderate amounts, mustard oil offers several health benefits. It is rich in monounsaturated and polyunsaturated fats, which may support heart health. It also contains omega-3 fatty acids, which the body does not produce on its own.

People who use mustard oil for cooking in Pakistan often believe it helps with digestion. This belief is not new. Generations of families have used the oil for both health and food. Some say it helps reduce gas and bloating when used for frying lentils or spices.

There is also a compound in mustard oil called allyl isothiocyanate. It gives the oil its strong flavor, but it may also have antimicrobial effects. This is part of the reason people in villages sometimes use it to clean wounds or prevent infections.

Some people worry about erucic acid, a fatty acid found in traditional mustard oil. In very large quantities, it has been linked to heart issues in animal studies. But in real life, people in South Asia have used sarso oil for generations without widespread problems. Eating a balanced diet and using a moderate amount of any oil is key.

What Is Mustard Oil Used For?

What is mustard oil used for? That depends on who you ask. Some use it in the kitchen, others keep it in the bathroom. It’s not unusual to find one bottle in the spice rack and another on a dressing table.

In Cooking

When you use mustard oil for cooking, the first thing to do is heat it until it starts to smoke. This removes the raw, bitter flavor. Once it cools slightly, you can cook vegetables, meats, and lentils in it. It works especially well in desi recipes that use turmeric, garlic, or red chili.

Some traditional dishes that use sarso oil include:

• Aloo methi
  
  

• Saag with makai roti
  
  

• Pickled mango or lemon (achar)
  
  

• Fried fish
  
  

Because of its strong aroma, most people don’t use it for baking or Western-style cooking. But in traditional South Asian recipes, it’s hard to beat.

For Skin and Hair

Using mustard oil for skin is a common practice, especially during the winter. It is often applied to dry elbows, cracked heels, or arms and legs after bathing. Some parents also massage their babies with warm sarso oil, believing it helps improve circulation and keeps the baby warm.

There’s no strong scientific proof that mustard oil benefits for skin include anti-aging or acne prevention. But it is rich in vitamin E, which is good for the skin in general. Some people with sensitive skin may experience irritation, so it’s always best to try a small patch first.

When applied to the hair, mustard seed oil is believed to strengthen roots, reduce dandruff, and promote shine. This is especially popular among people who avoid chemical-based shampoos or conditioners.

Home Remedies and Traditional Uses

In rural areas, mustard oil is sometimes used for more than food and skin. Some people apply it to their gums to relieve pain. Others mix it with turmeric to create a salve for minor wounds. You might also hear of sarso tel being used to relieve chest congestion — by rubbing it on the chest and back.

These practices are part of old traditions. They may not all be backed by modern medicine, but they are still passed down from one generation to the next.

What Are the Benefits of Mustard Oil?

Understanding the mustard oil benefits means looking at different parts of daily life varying from cooking, health, and beauty, beyond.

Health and Wellness

• Contains healthy fats that may reduce bad cholesterol
  
  

• May help lower blood pressure in some cases
  
  

• Might support circulation and joint comfort
  
  

• Provides antioxidants like vitamin E
  
  

• May offer mild antibacterial effects
  
  

Skin and Hair

• Moisturizes dry skin
  
  

• Can be massaged into the scalp to reduce dandruff
  
  

• Used in many natural skincare and haircare routines
  
  

• May help with mild fungal infections when applied topically
  
  

Household and Miscellaneous

• Preserves pickles and other fermented foods
  
  

• Can be used to shine brass or copper items
  
  

• In some villages, used as a natural insect repellent
  
  

• Sometimes applied to sore joints or knees for warmth

When asking “Is mustard oil good for cholesterol?” or “Is mustard oil good for health overall?” the answer is usually yes, when used with care. Like any oil, it should not be the only source of fat in your diet, but it offers more benefits than many refined seed oils.

What Is the Price of Mustard Oil in Pakistan?

Price matters, especially in a country where budgets are tight and families are large. The mustard oil price in Pakistan depends on the brand, the extraction method, and the packaging.

As of 2025, here are the common price ranges:

• Sarso oil price 1 kg today in Pakistan: PKR 650 to PKR 850
  
  

• Cold-pressed oils (premium): PKR 900 to PKR 1200 per liter
  
  

• Unbranded or local oils: PKR 400 to PKR 600 (lower quality possible)
  
  

If you're looking for reliable sources, always check the label. Brands that mention cold-pressed, non-GMO, or filtered are usually more trustworthy. Many consumers also look for oils that are sold in dark-colored bottles, as this helps preserve the oil’s freshness and nutrient content.

Why Jacked Nutrition?

Finding pure mustard oil in today’s market can be difficult. Many options are diluted or processed with additives that reduce both flavor and health benefits. Jacked Nutrition ensures high-quality, cold-pressed sarso oil made without heat or chemicals.

This means the oil keeps its natural properties, ideal for cooking, skincare, or massage. It’s extracted locally, packaged securely, and clearly labeled. If you care about what goes on your plate or skin, sourcing matters. That’s why many households in Pakistan trust Jacked Nutrition for their daily essentials.

Common Concerns About Mustard Oil

Is Mustard Oil Edible?

Yes, mustard oil is edible and used widely in Pakistan. The “for external use only” label found in some countries is based on older studies related to erucic acid. In reality, sarso oil has been a cooking staple for generations across South Asia, with no widespread health concerns.

• In rural areas, mustard oil is often used as the primary cooking oil without adverse health reports.
  
  

• Traditional methods like smoking the oil before use reduce the raw pungency and may help with digestion.
  
  

• Many households use sarso oil not only in meals but also to preserve pickles due to its antifungal nature.
  
  

• While Western regulations are cautious, local use continues without dietary restrictions in desi kitchens.
  
  

Is Mustard Oil Healthy?

When used in moderation, mustard oil can be a healthy choice. It contains omega-3 fats and a high amount of monounsaturated fats, both of which are linked to better heart health. It also contains compounds that may have mild antimicrobial and anti-inflammatory effects. Still, like any oil, it should be part of a balanced diet and not the only fat you use.

• Contains natural antioxidants like selenium and vitamin E, which support skin and immune health.
  
  

• It may aid in relieving symptoms of cold and congestion when applied to the chest and back.
  
  

• Some studies suggest it helps improve blood circulation when used as a massage oil.
  
  

• Unlike hydrogenated oils, mustard oil is minimally processed, making it a cleaner source of fat.
  
  

Is Mustard Oil Bad for You?

The main concern comes from its erucic acid content. While high levels caused problems in animal studies, typical human consumption does not reach those levels. Millions of people across Pakistan, India, and Bangladesh use mustard oil for cooking without any confirmed risk. As with most ingredients, moderation matters.

• Long-term studies on South Asian diets show no direct link between mustard oil use and heart disease.
  
  

• Most risks arise when oils are reused or overheated, not from erucic acid itself.
  
  

• Health professionals recommend rotating between oils to maintain balance and reduce dependency on one source.
  
  

• Government food safety authorities in South Asia have not placed bans or strong warnings on sarso oil use.
  
  

Is Mustard Oil Good for Cholesterol?

Yes. According to Healthline, mustard oil is low in saturated fat and high in unsaturated fats, which may help reduce LDL cholesterol (bad) and raise HDL cholesterol (good). If you're replacing heavier fats like ghee or palm oil, adding sarso oil to your meals can be a smart switch for heart health.

• Monounsaturated fats improve lipid profiles when included in moderate amounts in daily meals.
  
  

• Helps reduce inflammation markers, which are often associated with heart and artery problems.
  
  

• Works well for sautéing vegetables and proteins in low-oil, high-nutrient recipes.
  
  

• Using mustard oil along with leafy greens, pulses, and lean meats can enhance the nutritional profile of your meals.
  
  

Final Thoughts

Mustard oil is more than just a cooking ingredient—it’s a cultural tradition, a home remedy, and a trusted household staple across Pakistan. From its bold taste in food to its warming effect on the skin, sarso oil continues to earn its place in both modern and traditional routines.

The key is quality and balance. Choose cold-pressed mustard oil from a reputable source. Use it wisely in meals or for massage, and always test it on your skin if you’re new to it. When consumed in moderation and used with intention, mustard oil delivers real value—both in flavor and function.

Whether you’re preparing a spicy achar, nourishing dry skin, or looking for a heart-friendly cooking oil, sarso oil offers a natural, time-tested solution. With its high smoke point, essential fatty acids, and traditional health benefits, it stands tall among natural oils available today.

FAQs

1. Is mustard oil a seed oil?
Yes. Mustard oil is a seed oil, extracted from the seeds of the mustard plant. Like other seed oils such as sunflower, flaxseed, or sesame, it contains essential fatty acids and natural antioxidants. When cold-pressed, it retains its full nutritional value and rich, earthy flavor, making it a staple in South Asian kitchens.

2. Is mustard oil good for skin?
Yes, mustard oil is known for its ability to nourish dry or flaky skin. It contains vitamin E, which supports skin regeneration and acts as a natural barrier against harsh weather. Many people in Pakistan use it for massage therapy, especially in winter. If you have sensitive skin, do a small patch test first to avoid irritation.

3. What is the sarso oil price 1kg today in Pakistan?
The current price of sarso oil ranges between PKR 650 and PKR 850 per kg. For cold-pressed mustard oil, expect to pay up to PKR 1200 per liter. Price varies by brand, purity, and packaging. Always check labels for terms like “filtered,” “cold-pressed,” and “unrefined” to ensure you're buying high-quality oil.

4. Is mustard oil edible?
Yes. In Pakistan, mustard oil is widely used for cooking and frying. While some countries require a “for external use only” label due to outdated erucic acid concerns, traditional South Asian diets include mustard oil regularly with no known widespread health issues. Heating the oil until it smokes removes its raw pungency and enhances its safety for cooking.