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href="https://web.archive.org/web/20170609071158/http://www.thehealthsite.com/"><span itemprop="name">Home</span><meta itemprop="position" content="1"></a> / </span><span itemprop="itemListElement" itemscope itemtype="http://schema.org/ListItem"><a itemprop="url" href="https://web.archive.org/web/20170609071158/http://www.thehealthsite.com/fitness/diet/" title="View all posts in Diet"><span itemprop="name">Diet</span><meta itemprop="position" content="2"></a> / How much cooking oil can I consume in a day?</span></div></section> <div id="main-container-single" itemscope itemtype="http://schema.org/NewsArticle"><meta itemscope itemprop="mainEntityOfPage" itemtype="https://schema.org/WebPage" itemid="http://www.thehealthsite.com/fitness/diet/how-much-cooking-oil-should-i-have-in-a-day-k0315/"/> <div class="inner-single"> <h1 itemprop="headline" class="hdh1 fwb">How much cooking oil can I consume in a day?</h1> <h2 class="strakline" itemprop="description">Dietician Neha tells us the daily recommended intake of oil in our diet. </h2> <div class="edi-date fl eventtracker" data-event-sub-cat="Author" data-event-title="yes"><span class="edi-date fl" itemprop="author" itemscope itemtype="https://schema.org/Person"><a href="https://web.archive.org/web/20170609071158/http://www.thehealthsite.com/author/kriti/" itemprop="name">Kriti Saraswat  </a></span><span class="edi-date fl"> | Updated: March 4, 2015 6:37 pm</span></div> <div class="clear"></div> <div class="fr art-del-sc"> <div class="clear"></div> <div id="" class="isocial" data-url="https://web.archive.org/web/20170609071158oe_/http://www.thehealthsite.com/fitness/how-much-cooking-oil-should-i-have-in-a-day-k0315/" data-via="HealthSite4U" data-title="How much cooking oil can I consume in a day?" data-size="large"></div> <div class="clear"></div> </div>  <div class="clear"></div> <div itemprop="publisher" itemscope itemtype="https://schema.org/Organization"> <div itemprop="logo" itemscope itemtype="https://schema.org/ImageObject"> <meta itemprop="url" content="https://web.archive.org/web/20170609071158/http://st1.thehealthsite.com/wp-content/themes/health2014/images/health-logo.png?v=20170118"> <meta itemprop="width" content="172"> <meta itemprop="height" content="52"> </div> <meta itemprop="name" content="TheHealthSite"> </div> <meta property="article:published" itemprop="datePublished" content="2015-03-04T13:24:05+05:30"/><meta property="article:modified" itemprop="dateModified" content="2015-03-04T18:37:32+05:30"/> <div class="thstags"> Tags: <a href="https://web.archive.org/web/20170609071158/http://www.thehealthsite.com/fitness/diet/001/" rel="tag">Diet</a>  <a href="https://web.archive.org/web/20170609071158/http://www.thehealthsite.com/topics/common-queries/" rel="tag">Common queries</a>  <a href="https://web.archive.org/web/20170609071158/http://www.thehealthsite.com/topics/cooking/" rel="tag">Cooking</a>  <a href="https://web.archive.org/web/20170609071158/http://www.thehealthsite.com/topics/fitness/" rel="tag">Fitness</a>  </div> <article class="article-des">  <div class="art-img" itemprop="image" itemscope itemtype="https://schema.org/ImageObject"><meta itemprop="url" content="https://web.archive.org/web/20170609071158/http://st1.thehealthsite.com/wp-content/uploads/2015/03/cooking-oil.jpg"> <meta itemprop="width" content="600"> <meta itemprop="height" content="320"> <img width="600" height="320" src="data:image/gif;base64,R0lGODdhAQABAPAAAP///wAAACwAAAAAAQABAEACAkQBADs=" data-lazy-type="image" data-lazy-src="https://web.archive.org/web/20170609071158/http://st1.thehealthsite.com/wp-content/uploads/2015/03/cooking-oil.jpg" class="lazy lazy-hidden attachment-full wp-post-image" alt="cooking oil"/><noscript><img width="600" height="320" src="https://web.archive.org/web/20170609071158im_/http://st1.thehealthsite.com/wp-content/uploads/2015/03/cooking-oil.jpg" class="attachment-full wp-post-image" alt="cooking oil"/></noscript> <div class="clear"></div> </div> <aside itemprop="articleBody" class="col-xs-9 article-des-in eventtracker articleBody" data-event-sub-cat="InternalLink" data-event-title="yes">  <p><strong>I am a housewife and I cook meals for my entire family and often use oil for cooking. I want to make sure they are healthy. How much oil should I add every day? Is it different for different age groups? Please suggest. </strong></p> <p>Oil is commonly used for cooking and since we eat at least three meals in a day, we are likely to consume more than the recommended dose of oil. This makes it essential to keep a tab on the amount of oil we use for each meal. If you are the one cooking the meals, you can easily make sure your family stays well in limits when it comes to consuming cooking oil. Dietician <a href="https://web.archive.org/web/20170609071158/http://www.thehealthsite.com/author/neha-chandna/"><strong>Neha Chandna</strong></a> recommends the following:</p> <ul> <li>According to her, the<strong> daily recommended intake of cooking oil</strong> for an adult is about 20g which is about <strong>4 teaspoons</strong>. This intake is the same for both males and females. But the quantity differs depending on one’s health and fitness goals. Also read – <a href="https://web.archive.org/web/20170609071158/http://www.thehealthsite.com/fitness/diet/top-5-myths-about-cooking-oil-busted/">top 5 cooking oil myths busted.</a></li> <li>If you or someone else in your family is on a <strong>weight loss diet</strong>, they should try and keep the quantity to less than <strong>3 tsp oil per day</strong>. Similarly, if a person has any <strong>heart condition</strong>, then the oil intake further goes down. It should ideally be not more than <strong>2 tsp/day</strong>.</li> <li>The recommended dose for <strong>kids</strong> is slightly higher. According to Neha, it <strong>5 tsp/day</strong> until the age of nine and then it reduces to 4.5 tsp per day.</li> </ul> <p>Now that you know the desired intake per day, here are a few ways you can consume less oil every day. Also read – <a href="https://web.archive.org/web/20170609071158/http://www.thehealthsite.com/fitness/cooking-oil-vs-cooking-spray-which-is-a-healthier-option-k0215/">is cooking spray better than cooking oil?</a></p> <p><strong>Tips to cut down on oil</strong></p> <ul> <li>‘The best way to cut down on oil intake is to change the way you prepare food; for example instead of frying, try baking or steaming,’ advises Neha.<a href="https://web.archive.org/web/20170609071158/http://www.thehealthsite.com/fitness/5-extremely-healthy-ways-to-cook-your-food/"> Here are 5 extremely healthy ways of cooking.</a></li> <li>She further adds, ‘Try to get fat from good invisible sources like peanuts, avocados, olives, nuts, seeds like sunflower seeds, pumpkin seeds, etc.’</li> <li>Do not exceed oil consumption over 4-5 tsp in a day as that can lead to problems of the heart, etc. Worried which cooking oil you should use? <a href="https://web.archive.org/web/20170609071158/http://www.thehealthsite.com/fitness/how-do-i-choose-the-right-cooking-oil-diet-query-of-the-day/">Here are tips.</a></li> </ul> <p>Image source: Shutterstock</p> <div class="edi-date">Published: March 4, 2015 1:24 pm | Updated:March 4, 2015 6:37 pm</div>   <div class="iwpl-social-hide" style="height:1px; width:100%; clear:both;"></div> </aside> <div class="clear"></div> <section class="other-w mt20"> <div class="execphpwidget"> <b>Disclaimer: TheHealthSite.com does not guarantee any specific results as a result of the procedures mentioned here and the results may vary from person to person. 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