What's in my food?

Calories are the same. Every cooking oil is almost pure fat, about 120 kcal per tablespoon (900 kcal per 100 g), whether it is cold-pressed, wood-pressed (kachi ghani, chekku) or refined. Ghee and butter are similar.

Cold-pressed oils are squeezed from seeds without high heat or chemical solvents, and usually only filtered. They keep more of the seed's natural vitamin E, antioxidants, colour and flavour. They cost more, keep for a shorter time (store them away from light and heat), and many burn at lower temperatures, so they suit everyday cooking better than deep-frying.

Refined oils are usually extracted with a solvent (hexane), then bleached and deodorised. That makes them neutral in taste, longer-lasting and better for high heat, but it removes much of the natural vitamin E and antioxidants.

The type of oil matters more than how it is pressed. Coconut oil, palm oil and ghee are mostly saturated fat. Groundnut, mustard, sesame, rice bran and olive oils are rich in monounsaturated fat. Sunflower, safflower, soybean and corn oils are high in polyunsaturated (omega-6) fat. Mustard, canola and flaxseed oils add some plant omega-3. Indian dietary guidelines from ICMR-NIN suggest using a mix of oils rather than one, and keeping the total small.

Avoid trans fat. Partially hydrogenated fats (older-style vanaspati, some bakery shortenings) contain trans fat, the most harmful kind for the heart. Since 2022, FSSAI limits trans fat to 2% of the fat in oils and fats sold in India. Reheating the same oil again and again also forms harmful compounds, so don't reuse frying oil many times.

Tip: tap the “Oils & ghee” category (India) or “Oils & fats” (USA / Europe) to compare the fat types.

Packaged foods list additives by name or by an international number. In India it's written as INS 211, in Europe as E211, and both mean the same thing. Every permitted additive has been safety-assessed and has a limit for how much a food may contain. Most, such as citric acid (330) or pectin (440), are harmless. A few have reasons for some people to take care, and some have been banned in some countries. Type any number or name in the search box, for example “211”, “E621” or “aspartame”, to see what it is.

These are illegal in food in India and most countries, but they still turn up, especially in loose spices, sweets, milk and fruit. Buying sealed packs with an FSSAI licence number reduces the risk.

Simple checks at home (from FSSAI's “DART” guide):

• Starch in milk, paneer or khoa: boil a little with water, let it cool and add 2–3 drops of iodine tincture. A blue colour means starch has been added.
• Water in milk: put a drop on a polished, sloping surface. Pure milk flows slowly and leaves a white trail. Watered milk runs off quickly without a mark.
• Brick powder or sand in chilli powder: stir a spoonful into a glass of water. Grit that sinks fast and feels rough between your fingers is an adulterant.
• Aluminium instead of silver leaf (varq): burn a small piece. Real silver burns away into small shiny balls, while aluminium leaves a dark grey ash.

More home tests: FSSAI – Check adulteration at home. To report unsafe food in India, use the FSSAI Food Safety Connect app or call 1800-112-100.