The year 2026 is to witness a major shift toward healthy diets and lifestyles. Among nutritional choices, cold-pressed oils have become a top priority in India. With rising heart disease and obesity cases from 2025, 2026 focuses on better habits. This is the reason why health-conscious people are choosing cold-pressed oils. Cold-pressed oils are naturally extracted avoiding high heat treatment or chemical processing, retaining maximum nutrients. India offers various types of cooking oils, each with different nutritional profiles. Speaking about nutrition retention, the best cold-pressed oils in India offer more unsaturated fats, making them nutrient-rich choices.
Which Are the Best Cold-Pressed Oils in India – Mustard, Canola, or Sunflower?
What Makes Cold Pressed Oils Special
Extracting oils, the traditional way refers to natural oil extraction. No high-heating, no chemical refining, and no preservatives. Seeds are crushed applying mechanical pressure under minimal heat, around or below 50 degrees Celsius. The concept behind opting for this natural extraction method is to preserve nutrients. Any healthy cooking oil if cold-pressed, holds unaltered and unrefined nutritional properties. On the contrary, refined oils undergo heavy processing, and in the process, lose maximum nutrients. At times, during the refining process, harmful compounds are formed, which are unhealthy. Comparing refined oil and the best cold-pressed oil in India, the latter is considered more healthier because of the natural extraction process. Even health expert and credible news media claim cold-pressed oils to be healthy.
If you are looking for healthiest oils in India, opt for the best cold-pressed cooking oils in India by reputed oil brands.
Also Read: Can Cold-Pressed Cooking Oils Really Protect Your Heart?
1. Cold Pressed Canola Oil
Cold-pressed canola oil is not a traditional oil. This oil root its native to Canadian soil, where it was specially bred to reduce erucic acid content, making it suitable for edible purpose. Canola oil gained immense popularity because of its healthy fats, especially oleic acid, a major composition found in monounsaturated fat (MUFA). This oil is recommended by the U.S FDA for reducing the risk of coronary heart disease. Canola oil is one of the best cooking oils for heart health if replaced with high saturated fat refined oil and used in moderation.
Detailing about its nutritional composition, every 100 grams provides 7 grams saturated fats, nearly 62 grams monounsaturated fats, approximately 29 grams polyunsaturated fats (PUFA), and contains a good amount of vitamin E. If bought from top cooking oil brand in India, you get chemical-free cold-pressed canola oil with vitamin fortification.
The optimal healthy fat balance of MUFA, PUFA, and low saturated fat helps lower bad (LDL) cholesterol levels, beneficial for heart health.
Owing to its unprocessed, light, and natural nutritional composition, cold-pressed canola oil is considered good for digestion.
Canola oil is versatile edible oil with a smoke point of around 203 degrees Celsius. It is best when used for stir and deep frying.
The cold-pressed grade of canola oil carries unsaturated goodness, perfect for daily cooking and overall wellness. Cold-pressed canola oil is one of the best cooking oils in India for heart health.
Also Read: Is Canola Oil the Best Cooking Oil in India? Exploring Healthy and Cold-Pressed Options
Is Canola Oil the Best Cooking Oil in India? Exploring Healthy and Cold-Pressed Options
2. Cold Pressed Extra Virgin Olive Oil
Cold-pressed extra virgin olive oil comes from Mediterranean olive groves, where first-press extraction uses no chemicals at all. This oil earned recognition through Mediterranean diet studies showing its high oleic acid content—a primary monounsaturated fat (MUFA). Research supports extra virgin olive oil for heart health when replacing saturated fat oils in moderation.
Every 100 grams contains 14 grams saturated fats, 73 grams monounsaturated fats, 11 grams polyunsaturated fats (PUFA), vitamin E, and polyphenols that create its peppery taste. Top brands in India offer chemical-free cold-pressed extra virgin olive oil with natural antioxidants.
The MUFA-rich profile and low saturated fats help maintain healthy cholesterol levels, good for heart health. Unrefined polyphenols also support digestion. Extra virgin olive oil benefits skin and hair too—antioxidants deeply moisturize skin while strengthening hair when used as massage oil.
Its smoke point reaches around 190°C, suitable for medium-heat sautéing or drizzling. Families use it on salads, khichdi, dal tadka, or roasted vegetables instead of ghee. For skin care, mix with honey as a face mask. For hair growth, warm slightly and massage into scalp weekly.
Cold-pressed extra virgin olive oil preserves unsaturated fats and nutrients for cooking and beauty routines. Among premium cooking oils in India, extra virgin olive oil stands out for health-conscious consumers seeking proven nutrition alongside skin and hair benefits.
Also Read: 10 Proven Benefits of Extra Virgin Olive Oil – with just 1 to 2 Teaspoons Daily
10 Proven Benefits of Extra Virgin Olive Oil – with just 1 to 2 Teaspoons Daily
3. Cold Pressed Mustard Oil
Cold-pressed mustard oil comes from traditional seed pressing in wooden kolhu without any chemicals. This oil stands out for its natural allyl isothiocyanate content alongside balanced monounsaturated fats (MUFA), earning recognition as one of the best cold-pressed oils in India. Nutrition studies support mustard oil as a healthy cooking oil when replacing refined alternatives in moderation.
Every 100 grams contains 12 grams saturated fats, 60 grams monounsaturated fats, 21 grams polyunsaturated fats (PUFA), and natural compounds that create its sharp aroma. Leading brands in India offer chemical-free cold-pressed mustard oil that keeps all these nutrients intact.
The high MUFA and moderate saturated fat balance provides good cooking stability, helpful for daily meals. Its natural pungency also aids digestion after heavy food.
Mustard oil reaches a high smoke point of 250°C, making it perfect for deep frying, tadka, and high-heat cooking. For simple potato vegetable, heat mustard oil till it smokes lightly, add whole spices, potatoes, salt, turmeric, and cook covered. The flavor stays rich and authentic.
Another easy dish is okra fry. Heat mustard oil, add okra pieces, salt, dry mango powder, and cook on high heat. It turns crisp outside and soft inside.
Store in steel or glass containers in a cool place. Unopened bottles last 12 months. Use opened ones within 6-8 months.
Cold-pressed mustard oil ranks among the best cold-pressed oils in India for those seeking healthy cooking oil with authentic taste and proven nutrition.
Also Read: Cold-Pressed Mustard Oil for Everyday Cooking: Safe, Nutritious, Delicious
Cold-Pressed Mustard Oil for Everyday Cooking: Safe, Nutritious, Delicious
4. Cold Pressed Groundnut Oil
Cold-pressed groundnut oil comes from India’s traditional peanut cultivation, where seeds get gentle wooden pressing without chemical extraction. This oil stands out for its balanced monounsaturated fats (MUFA) and natural vitamin E, making it one of the best cold-pressed oils in India. Research shows its healthy cooking oil qualities that help lower LDL cholesterol when replacing saturated fats in moderation.
Every 100 grams contains 17 grams saturated fats, 46 grams monounsaturated fats, 32 grams polyunsaturated fats (PUFA), plus vitamin E and resveratrol antioxidants. Top brands in India offer chemical-free cold-pressed groundnut oil that keeps these nutrients complete.
The MUFA-PUFA balance supports heart health by raising HDL cholesterol and reducing oxidative stress. Studies confirm it aids digestion, fights inflammation, and even helps blood sugar control. Vitamin E promotes skin health and stronger immunity too.
Groundnut oil handles 160-220°C smoke point well for frying, tadka, and daily cooking. For crispy fritters, heat oil and fry besan-coated vegetables golden. Potato-pea curry gets rich taste—heat oil, add cumin and asafoetida, sauté onions-tomatoes, simmer with peas.
Store in cool, dark steel or glass containers. Unopened lasts 10-12 months; use opened within 4-6 months.
Cold-pressed groundnut oil ranks among the best cold-pressed oils in India, delivering healthy cooking oil benefits with proven heart support, antioxidant protection, and cooking reliability for modern kitchens.
Also Read: Does Groundnut Oil Boost Brain Health? A Simple Guide to Its Benefits
Does Groundnut Oil Boost Brain Health? A Simple Guide to Its Benefits
5. Cold Pressed Sunflower Oil
Cold-pressed sunflower oil traces its development to selective seed breeding for high linoleic acid content, positioning it among the best cold-pressed oils in India. This oil gained recognition through nutrition research highlighting its exceptional vitamin E levels alongside polyunsaturated fats (PUFA). Sunflower oil serves as a healthy cooking oil when replacing saturated fat alternatives in moderation.
Detailing its nutritional composition, every 100 grams provides 10 grams saturated fats, 30 grams monounsaturated fats, 60 grams polyunsaturated fats (PUFA), plus the highest natural vitamin E content among common cooking oils. Leading brands in India deliver chemical-free cold-pressed sunflower oil preserving this superior nutrient profile.
The high PUFA with substantial vitamin E supports antioxidant protection and cellular health, beneficial for daily dietary needs. Its light composition also aids digestion without heaviness after meals.
Sunflower oil maintains a reliable smoke point of 160-230°C, making it suitable for daily cooking, frying, and baking. Use for dosa tempering, upma preparation, or vegetable stir-fries where it preserves authentic spice flavors cleanly.
For simple bottle gourd vegetable, heat sunflower oil, add cumin seeds and green chili, stir in grated lauki with salt, and cook 10 minutes—the result stays soft and fresh. Moong dal pancakes benefit too: blend soaked moong dal with spices, spread on hot griddle with oil, achieving crisp exterior and soft interior.
Store in cool cupboard away from sunlight using dark containers. Unopened bottles last 12 months; consume opened ones within 3-4 months.
Cold-pressed sunflower oil ranks among the best cold-pressed oils in India, delivering healthy cooking oil qualities with unmatched vitamin E protection and versatile performance.
Also Read: Best Sunflower Oil in India for Cooking: Why Cold-Pressed Sunflower Oil Stands Out
Best Sunflower Oil in India for Cooking: Why Cold-Pressed Sunflower Oil Stands Out
How to Choose and Use These Oils Every Day
Before online buying the best cold-pressed oils in India, scan the label carefully for the term “wood pressed” or “cold pressed”. Check for FSSAI number clearly printed. Buy from the reputed cooking oil brands that pack in dark glass or tin so light cannot spoil the oil. Start with small one litre bottles till you find the taste your family likes.
You can try cold-pressed mustard oil or groundnut oil for tempering and frying, and canola oil or sunflower oil for preparing daily meals, which involves stir frying. Use olive oil for finishing or light meals. This way you get variety and all the benefits.
Rotate or blend oils every month so your body gets different good fats. A spoon or two per person per meal is enough. Too much of any oil is not good.
Also Read: Reheating Oils Form Toxins – Switch to Cold-Pressed Oils to Protect Your Health
Reheating Oils Form Toxins – Switch to Cold-Pressed Oils to Protect Your Health
Why These Five Are Leading in 2026
More people now understand that health starts from the kitchen. These healthy cold-pressed cooking oils give real nutrition without extra cost. They are easily available online and in big stores across India. Switching to low-saturated cold-pressed canola oil can help reduce health issues and create inner conditions that favour heart health. Olive oil is good for both consumption (medium heat cooking) and topical applications. Cold-pressed mustard oil is a versatile oil, perfect for cooking, pickling, and skin care. Naturally extracted sunflower oil and groundnut oil are best for everyday cooking, keeping you feel light.
To get the natural goodness of these nutritional oils, make sure you buy from reputed cold-pressed oil brand like Jivo.
Also Read: 20 Health Benefits of Best Cold-Pressed Oils in India
Conclusion
Choosing the right oil is one small decision that brings big difference to daily health and taste. These five best cold pressed oils in India are rich in nutrients, easy to use, and trusted by health-conscious families across the nation. Buying from the popular oil brand in India like Jivo, ensure quality, safety, and health benefits. Naturally extracted oils offer natural nutrients and health benefits. Pick the best oil today to cook your next meal, adding the goodness of pure nutrients for a healthier tomorrow.
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