Many people believe their cooking oil is the healthiest, but few know that oils have different smoke points. Oils with low smoke points are best for salad dressings or light cooking, while those with high smoke points are ideal for deep frying, a popular method in Indian kitchens. So, which oils are best for high heat cooking? Oils that smoke quickly can become unhealthy and spoil the flavour. Choosing oils with a high smoke point keeps food both nutritious and delicious.
High-temperature cooking like deep frying jalebis or tempering dal requires stable oils that prevent harmful substances from forming. Families in India look for the best cooking oils that balance health and taste. Winter often raises concerns about solidified oils, but most oils return to liquid when gently warmed. It is important to use FSSAI-compliant cooking oils and always check for rancid odours before reusing.
This guide covers the best cold pressed oils in India, highlighting their high smoke points and benefits for everyday cooking.
What are High Heat Cooking Oils?
High heat cooking oils are oils that can withstand very high temperatures without breaking down or producing harmful smoke. The key feature of these oils is their high smoke point, usually above 200°C (about 400°F). The smoke point is the temperature at which oil begins to burn and smoke, which can negatively affect the flavour of food and release harmful substances.
In Indian cooking, which often involves deep frying, sautéing, and tempering at high temperatures, using oils with a high smoke point is essential to maintain the taste and safety of the dishes. Examples of such oils include mustard oil with a smoke point around 250°C, groundnut oil and sunflower oil around 225°C, and ghee also hits a similar high point. These oils remain stable under heat and do not break down easily, making them suitable for long cooking durations.
The stability of an oil during high heat cooking also depends on the type of fats it contains. Oils rich in monounsaturated fats tend to be more heat stable than those higher in polyunsaturated fats. Proper storage of these oils, away from heat and light, ensures they retain their quality for longer.
Choosing the best cooking oils in India for high heat cooking not only enhances the flavour of Indian dishes but also helps in preparing healthier meals by reducing the risk of harmful compounds forming during cooking.
Also Read: Best Ghee in India: Understanding Types and Their Health Benefits for Winter
4 Best High-Heat Cooking Oils in India for Healthy Cooking
To ensure the nutrition and taste at high temperature cooking, it is important to choose the best cooking oils in India. Here are the popular and best high-heat cooking oils in India with high smoke point and healthy fats that helps endure high temperature cooking.
Cold Pressed Sunflower Oil
Cold pressed sunflower oil proves to be a reliable choice for high heat cooking in Indian homes, as its smoke point of around 225°C lets you deep fry pakoras, bhajiyas, or pooris and temper spices confidently without the oil breaking down or smoking too early.
This oil brings a neutral flavour that highlights the taste of your curries, dals, or veggies perfectly, while its rich vitamin E content works as a natural antioxidant to shield your food from damage during cooking, and the essential polyunsaturated fats help support heart health by keeping things balanced even when you heat it for longer periods.
Made through traditional cold pressing without any chemical solvents like those in refined oils, it holds onto linoleic acid which nourishes skin health, giving you that light golden colour as a sign of pure extraction, and with proper storage in a cool place, it stays fresh for up to 12 months.
As one of the best cooking oils in India for everyday high-heat needs, cold pressed sunflower oil delivers crispy results and nutrition in every meal.
Cold Pressed Canola Oil
Cold pressed canola oil stands out as one of the best cooking oils in India for high heat cooking because its smoke point around 204-230°C handles deep frying pakoras or tempering spices reliably without breaking down quickly or releasing harmful compounds into your food.
Indian families choose it for the mild, neutral flavour that lets spices and veggies shine in curries, stir-fries, or grilled dishes, while its low saturated fat— the lowest among common cooking oils—combined with omega-3 fatty acids helps support heart health and reduces inflammation naturally for better joint comfort during daily activities.
The light texture means it soaks less into fried snacks like bhajiyas or pooris, keeping them crispy outside and light inside without extra calories, and the cold pressing method preserves heat-sensitive alpha-linolenic acid plus 63% monounsaturated fats for a balanced profile that stays stable even during longer cooking sessions.
As one of the best cold pressed oils in India, it fits everyday high-heat needs perfectly, from marinating meats to baking sweets, with simple room-temperature storage in a cool spot ensuring freshness for busy kitchens.
Also Read: Why Cold-Pressed Canola Oil is Best for Health
Cold Pressed Groundnut Oil
Cold pressed groundnut oil stays a favourite in Indian kitchens for high heat cooking because its smoke point around 160-225°C works well for deep frying vadas, murukkus, or idlis, giving that perfect golden crispiness without soaking too much into the food or breaking down quickly during long cooking times.
The nutty aroma it brings out naturally enhances curries, stir-fries, or snacks while being rich in monounsaturated fats that support heart health and resveratrol as an antioxidant that protects cells, all preserved through traditional pressing without chemicals so you get the full nutritional goodness in every dish.
This oil keeps fried foods light and less oily since it absorbs minimally, making it great for everyday high-heat methods like tempering or roasting where you want texture without greasiness, and its warming properties even suit winter cooking as recommended in Ayurveda for balancing the body.
Vitamin E in it helps with skin health and fights aging, and with simple storage in a cool, dark spot or airtight container, it remains fresh for months, positioning cold pressed groundnut oil as one of the best cooking oils in India for reliable, flavourful high-heat results.
Also Read: Groundnut Oil vs. Cold-Pressed Groundnut Oil: Which Is Healthier for Your Kitchen?
Cold Pressed Kachi Ghani Mustard Oil
Cold pressed Kachi Ghani mustard oil brings that classic pungent kick to Indian high heat cooking with a smoke point around 250°C, matching ghee’s performance so you can confidently deep fry pakoras, temper tadka, or make achaar without the oil burning or losing its signature aroma that generations have loved in everyday meals.
Made through traditional wooden pressing that skips chemicals and keeps erucic acid for natural heat stability plus omega-3 and omega-6 balance for heart health, it also offers antimicrobial properties to keep food safer while Ayurveda recommends it for winter massages to ease joint stiffness alongside its kitchen versatility.
The golden-yellow colour and fresh pungency signal genuine quality, mellowing just right during cooking to let spices bloom perfectly in sarson ka saag, parathas, or fish curries, and its high stability means prolonged heating for festival sweets stays consistent without forming harmful compounds.
In winter, it solidifies as a purity sign but warms back easily with no quality drop, making cold pressed Kachi Ghani mustard oil one of the best cold pressed oils in India for reliable high-heat results that enhance flavour and nutrition across dishes.
Also Read: Is Your Mustard Oil Pure? 7 Simple Tests to Spot Fake Mustard Oil
What are Cold-Pressed Oils?
Cold-pressed oils come from seeds or nuts crushed slowly using mechanical presses like traditional wooden ghanis, keeping temperatures below 50°C so no extra heat or chemicals strip away the natural goodness that makes them healthier than refined ones made with solvents like hexane.
In India, this age-old method—often called chekku or kolhu—starts with cleaning and sorting fresh seeds, then grinding them into a paste before pressing out the oil gently, which lets vitamins E and K, antioxidants, and balanced fatty acids stay intact for better nutrition and real flavour in your cooking.
Artisans watch the process closely to avoid any heat build-up, ensuring the oil stays pure without residues, and family-run mills pass down these techniques for consistent quality that health-focused families trust over factory-processed options.
This simple extraction preserves the oil’s aroma and nutrients, making cold-pressed versions ideal for everyday Indian meals where you want both taste and health benefits without compromise.
Health Benefits of Cold-Pressed Oils
Cold-pressed oils keep higher levels of antioxidants like vitamin E compared to refined ones, helping protect cells from damage and preventing cholesterol oxidation that lowers heart disease risk, while regular is known to naturally boosts immune function.
Their natural flavours make spices bloom beautifully in tadka or curries, creating richer tastes that stay intact during cooking thanks to gentle extraction, and they digest easier without that heavy feeling after meals since digestive enzymes remain preserved, aligning with Ayurvedic views on lighter eating.
Balanced omega fatty acids support brain health by crossing the blood-brain barrier effectively for better cognition, anti-inflammatory effects ease joint pain over time, and stable blood sugar from low glycemic impact prevents energy dips—making them a top pick among health professionals for daily management.
Essential fatty acids nourish skin from inside for a stronger barrier and visible glow with consistent use, plus research confirms lower LDL cholesterol by 10-12% when switching from refined oils, adding up to real wellness gains for Indian families.
Best Cooking Oil Brand in India
Jivo stands out as a reliable cooking oil brand in India, blending traditional cold-pressing (wooden press) with strict quality checks that families trust for everyday high-heat cooking like frying pakoras or tempering dal, ensuring purity without chemicals and earning loyalty through consistent freshness from farm to table.
Best Cold-Pressed Oils in India for High Heat Cooking by Jivo:
Jivo cold pressed sunflower oil ranks among the best cold-pressed oils in India for high heat cooking, with a 225°C smoke point ideal for deep frying pooris, bhajiyas, or pakoras. Cold pressing keeps vitamin E antioxidants intact to protect cells and prevent oxidation during intense frying. Its neutral taste highlights spices in curries, sabzis, and tadka without masking flavours.
Jivo Cold Pressed Canola Oil
Jivo cold pressed canola oil, one of the best cold-pressed oils in India for high heat cooking, offers low saturated fats and omega-3s for heart health and anti-inflammation support. The 204-238°C smoke point excels in grilling tikkas, stir-fries, or crispy bhujias with less oil absorption. Traditional extraction preserves essential nutrients for daily Indian meals.
Jivo Cold Pressed Groundnut Oil
As top cold-pressed oils in India for high heat cooking, Jivo cold pressed groundnut oil provides nutty aroma for tempering dals, vadas, or murukkus at 225°C stability from monounsaturated fats. It delivers golden fried idlis, samosas, or parathas with reduced oiliness and added antioxidant benefits. Nutrient retention makes it perfect for authentic frying.
Jivo Cold Pressed Kachi Ghani Mustard Oil
Jivo cold pressed kachi ghani mustard oil stands out in best cold-pressed oils in India for high heat cooking, matching ghee’s 250°C smoke point for tadka in parathas, achaar, or sarson ka saag. Ghani pressing retains omega balance and antimicrobial properties for safe, flavourful high-heat dishes. It enhances digestion in traditional recipes.
Lab-tested purity and airtight packaging keep Jivo cold pressed oils fresh and nutritious. Families enjoy better taste, digestion, and affordability with these best cold-pressed oils in India for high heat cooking.
Conclusion
Choosing the best and healthy cooking oils in India transforms everyday meals into healthier experiences. Understanding smoke points and extraction methods empowers better decisions. Indian kitchens benefit from diverse oil options matching regional tastes. Jivo cold-pressed oils deliver authentic flavour, nutrition, and reliability for high heat cooking, making them the best oil for high-heat cooking in India.