When we think of eating healthy, most of us focus on cutting sugar, skipping junk food, or adding more fruits and vegetables to our plate. But there is one thing that often slips under the radar – the amount of oil we use in our everyday cooking. From tadkas to parathas, oil quietly becomes a major part of our diet, often without us realising just how much we're consuming. On Monday, the Food Safety and Standards Authority of India (FSSAI) shared a video on its X (formerly Twitter) handle featuring noted liver expert Dr Shiv Sarin. In the video, he explains that oil intake should ideally be limited to a maximum of 20% of your total daily calorie intake.
To put things into perspective, the expert points out how people unknowingly consume around 5–6 spoons of oil or ghee every day. “One spoon contains about 5 grams of oil,” Dr Sarin says, showing how quickly it can add up.
He also highlights the difference between visible and hidden fats. According to him, we often add extra oil while cooking vegetables or preparing meals, which is where caution is needed. “The less extra oil you consume, the more beneficial it will be for you,” the doctor says.
At the same time, Dr Sarin notes that nuts like peanuts, almonds and walnuts contain natural oils that are actually beneficial for the body. He adds that walnuts, in particular, are rich in omega-3 fatty acids, which support overall health.
The expert also addresses a common belief around Indian food habits, pointing out that many people think, “Paratha will be good only when it has 4 spoons of ghee,” – a mindset he says needs to change.
How much oil are you consuming in a day? Is it within the safe limit? Watch renowned liver expert Dr. Shiv Sarin explain how much oil you can consume in a day & how keeping track of daily oil intake is an effective step in preventing obesity.#StopObesity#EatRightIndiapic.twitter.com/11y6SAqYc8— FSSAI (@fssaiindia) March 30, 2026
Zero Oil Recipe To Try
We are sure that after reading this, many of you would want to cut down your oil intake. Worry not! Here are some oil-free dishes that are big on flavour and easy on calories:
1. Chicken Masala Without Oil
All the bold, comforting flavours of a classic chicken masala, just without the oil. Slow-cooked with spices, it still delivers that rich, desi taste. Click here for the recipe.
2. Fish Curry Without Oil
This one keeps it simple yet delicious. The fish cooks in a tangy, spice-loaded gravy that does not rely on oil for flavour. Here is the recipe.
3. Tofu And Cashew Mayonnaise
Creamy, smooth and surprisingly indulgent, this dairy-free mayonnaise uses tofu and cashews for that rich texture. It is a great swap for regular mayo and works well in sandwiches, wraps or even as a dip. Want the recipe? Click here.
4. Murgh Malaiwala
A lighter take on the creamy favourite, this version skips the oil but keeps the softness and flavour intact. With yoghurt, spices and a mild creamy base, it still feels indulgent without being heavy. Detailed recipe here.
Also Read: India May Stop Importing Popcorn By 2030, And Many Didn't Even Know It Was Imported
5. Kanyakumari Fish Curry Without Oil
Inspired by coastal flavours, this curry packs in spices, tamarind and fresh ingredients for a punchy taste. It is light, aromatic and perfect if you are craving something traditional without the extra fat. Get the recipe by clicking here.