Traditional goodness lasts longer and still works out best. This holds true when it comes to the best cooking oils in India we use today. Those who use traditionally extracted oil like cold-pressed or wooden-pressed or kachi ghani oil often have less health issues related to cholesterol, especially heart related. These methods are natural and do not involve chemical processing and high heating. As a result, nutrients are intact, which benefits health. Industrially extracted oils like refined oils undergo high heating and solvent extraction, which depletes nutrients. Refined oils may have longer shelf life but are not as nutritional as the cold-pressed oils. Cold-pressed oils are natural oils, chemical-free, produced under minimal heat, and hold beneficial nutrients, which play a vital role in boosting health.
Cold-pressed oils are now considered one of the best cooking oils in India for heart health, owing to their nutritional content and health benefits. These natural oils are gaining popularity in India. More people are choosing them because of growing awareness about health, heart problems, diabetes, and the quality of everyday food.
This blog will help you understand what cold pressed oils are, why they are better than regular refined oils, and how they support health. It also covers the best cold pressed oils in India that are considered healthy for daily Indian cooking. The focus is on practical benefits and simple ways to use them.
Understanding Cold Pressed Oils
In 2025, the Indian cold-pressed oil market valued at INR 755.16 Million and is estimated to grow at 5.41%, reaching INR 1,213.79 Million by 2034. This market position and forecast clearly affirms the growing health awareness and popularity of cold-pressed oils in India.
Cold-pressed oils are natural edible oils that are produced by pressing seeds or nuts. Some companies offer wood-pressed extracted oils, while others use kachi ghani method. These methods are traditional, but the cold-pressed method is more popular.
Temperature plays an important role in cold-pressing. Cold-pressing is done at low temperatures to ensure the nutrients are not depleted in the process. Cold pressing for oils is typically done at temperatures below 49°C (120°F) to preserve nutrients. Oil’s natural colour and flavour also remain unaltered in this process.
The term ‘cold-pressed’ may sound new, but the concept is old. For centuries, oil extraction in India has been done by pressing the seeds. In villages, there are ghani mills that use wooden pressing methods to extract oil. The same technique is also used in cold-pressing, the only difference being, the pressing is done by a mechanical press, like wooden pressing.
Traditional oil extraction methods are indeed the best way to produce pure, natural edible oils. This ensures safety and quality, which even the Food Safety and Standards Authority of India (FSSAI) mandates.
When you choose FSSAI-compliant cooking oils in India, you get products that meet proper standards.
On the other hand, refined oils may sound clean, but they are not nutrient-dense like the healthy cold-pressed oils in India, as the beneficial components are lost during processing. They become neutral in taste and last longer on the shelf, but when it comes to health benefits, they are far behind. Refined oils are basically hot-pressed oils with fewer health benefits. Cold-pressed oils hold onto the nutritional components and keep the taste of meals flavourful. Many families notice improved energy and lighter digestion after switching to the best cold-pressed oils in India.
Look for labels that say cold-pressed, wood-pressed, or cold-extracted. Keep them in a cool, dark place to maintain freshness.
Also Read:
Hot-Pressed vs. Cold-Pressed Oils: Understanding the Difference for a Healthier Kitchen
Why Choose Cold Pressed Oils Over Refined Oils – A Quick Comparison
Refined oils or hot-pressed oils are processed at high temperatures, involving chemical processing and solvent extraction. This removes impurities but also destroys many nutrients. They are available at low process in the market and are made to last longer. But regular consumption of refined oils can contribute to inflammation and other health concerns over time.
Cold pressed oils are naturally extracted avoiding chemicals and high heating. These oils are unsaturated and are known to hold more antioxidants, vitamins, healthy fats, and phytonutrients, considered vital for heart health. Their shelf life is shorter, usually six to twelve months, so they stay fresh when used regularly. In Indian cooking, where oil is used every day for tempering and frying, these best cold pressed oils in India help reduce the adverse health effects.
For example, cold pressed mustard oil keeps its strong taste and warming quality, while refined versions become mild and less beneficial. Groundnut oil retains its nutty richness. Canola oil and sunflower oil also perform better in their cold pressed form. These healthy cold pressed oils for Indian cooking suit a wide range of dishes, from North Indian gravies to South Indian stir-fries.
Falling under the category of FSSAI compliant cooking oils in India, cold-pressed oils of reputed oil brands, undergo strict checks for purity. When consumed in moderation as part of a balanced diet, cold-pressed oils benefit overall health, especially heart health like controlling cholesterol levels.
Comparison – Cold-pressed Oils Vs. Refined Oils
| Aspect | Cold-Pressed Oils | Refined Oils |
| Extraction/Processing | Mechanically pressed at low temperatures (usually <49°C/120°F), no chemicals or high heat involved | Extracted (often with heat/expeller or solvent like hexane), then refined with heat, chemicals (neutralization, bleaching, deodorization) |
| Nutritional Content | Retains higher levels of natural vitamins (e.g., E, K), antioxidants (tocopherols, polyphenols), carotenoids, sterols, and essential fatty acids | Most of these nutrients are significantly reduced or removed during refining; some oils may have synthetic antioxidants added |
| Health Benefits | More bioactive compounds, potentially better for reducing oxidative stress, inflammation support, and overall nutrient density | Lower in natural protective compounds; but stable fats remain, and they provide essential fatty acids without trans fats (when properly made) |
| Flavor & Aroma | Rich, natural flavor and aroma from the source (e.g., nutty, grassy) | Neutral, mild or bland flavor (deodorized) |
| Color | Natural, often darker or with visible sediment | Light/clear (bleached) |
| Smoke Point | Generally lower (varies by oil; e.g., cold-pressed sunflower ~225–230°C, but oxidizes faster) | Higher and more stable (due to removal of impurities); better for high-heat cooking like frying |
| Shelf Life & Stability | Shorter shelf life; more prone to oxidation/rancidity if not stored properly (cool, dark place) | Longer shelf life; more resistant to oxidation and rancidity |
| Best Uses | Low-heat cooking (sautéing, dressings, drizzling), salads, finishing dishes; preserves flavor and nutrients | High-heat cooking (deep frying, baking, stir-frying); neutral taste doesn’t overpower food |
Also Read:
The Power of Cold Pressed Oils on Your Heart and Beyond
Cold pressed oils provide healthy fats and other beneficial compounds that support heart health. They help reduce bad cholesterol and keep arteries clear.
Canola oil supplies plant-based omega-3 fats, which reduce inflammation and support cardiovascular health. The United States Food and Drug Administration also recommend canola oil consumption for reducing the risk of coronary heart disease. Cold-pressed canola oil is useful in Indian diets that often include rice and fried items. Switching to these healthy cold pressed oils for Indian cooking can lead to more stable energy levels throughout the day.
Cold-pressed may also help improve inner functions to smoothen digestion process. The natural enzymes and compounds in these oils help with bowel movement and reduce bloating after heavy, spicy meals. Cold-pressed sunflower oil contains vitamin E, especially alpha-tocopherols. This nutrient acts as an antioxidant, which may help protects the stomach lining, thereby reducing inflammation. But the result may be opposite consuming refined sunflower oil. Many people experience less acidity when they make this change.
For skin and hair, the vitamin E and tocopherols in cold pressed oils promote hydration and strength. Groundnut oil, for instance, is traditionally used for scalp massage to improve hair quality.
Blood sugar control is another advantage. Oils low in saturated fats, like canola and sunflower, prevent sharp rises after meals. This helps manage diabetes risk, which is high in India. These nutritional cooking oils also support weight balance by providing satisfying fats that reduce overeating.
Antioxidants in cold pressed oils strengthen immunity and fight seasonal infections. In Ayurvedic terms, they help balance body energies. Overall, these best cooking oils in India offer benefits for heart, digestion, skin, hair, blood sugar, and general well-being.
5 Best Cold Pressed Oils in India for Healthy Cooking
Here are five of the best cold pressed oils in India. These natural oils are bought online for their nutritional value, taste, and cooking versatility. These healthy cold pressed oils for Indian cooking work well for frying, tempering, and light dishes. Most cold-pressed oils in India from reputed oil brands list as FSSAI compliant cooking oils in India.
Cold Pressed Canola Oil
Canola oil is known to contain the lowest level of saturated fats compared to other oils. This oil has low saturated fat and a high amount of monounsaturated fats (MUFA). It also provides plant-based omega-3, which supports heart health and reduces inflammation. It has a high smoke and mild taste makes it perfect the perfect oil for Indian cooking. It blends well with Indian spices without overpowering them.
Fats: Very low in saturated fat (around 7%), high in monounsaturated fat (60–65%), and good plant-based omega-3 (9–11%).
Smoke point: 225–240°C (fine for medium-heat cooking like sautéing, light frying, or making dal).
Daily use tip: Keep total visible fats to 20–30g a day (roughly 2–3 teaspoons per person), as ICMR-NIN suggests.
Best for: Neutral taste that mixes well with masalas—perfect for curries, stir-fries, or simple sabzi.
Health boost: Helps bring down bad cholesterol and keeps inflammation in check.
Cold Pressed Mustard Oil
Mustard oil is a traditional choice in North India. It contains erucic acid and other compounds that support blood vessel health and natural detox. The strong, pungent flavor enhances curries, pickles, and fish dishes. It is rich in omega-3 and selenium, which aid thyroid function and digestion. It is especially useful in winter for its warming effect.
Fats: Mostly monounsaturated (around 60%), decent omega-3 (10–11%), and some polyunsaturated fats.
Smoke point: Around 250°C (stands up well to high-heat tadka, deep-frying fish, or making sarson ka saag).
Daily use tip: 2–3 teaspoons max per person—its bold taste means you naturally use less.
Best for: Pickles, fish curries, aloo gobhi, or even rubbing on joints in cold weather.
Health boost: Compounds like allyl isothiocyanate may help relax blood vessels; also good for thyroid and digestion in moderation.
Cold Pressed Groundnut Oil
Groundnut oil is also known as peanut oil. This oil is high in monounsaturated fats, but some from other cold-pressed oil brands are high in PUFA, and contains resveratrol, a powerful antioxidant. Its nutty taste works well in sabzis, chutneys, and Gujarati dishes. It has good vitamin E content and handles high-heat cooking effectively. It helps maintain steady blood pressure and blood sugar levels.
Fats: High in monounsaturated fat (about 50%), balanced polyunsaturated, and low saturated.
Smoke point: 160–230°C for cold-pressed (good for shallow frying, roasting peanuts, or making chutney).
Daily use tip: Part of your 20–30g daily visible fat limit—its flavour goes a long way.
Best for: Sabzis, theplas, South Indian tempering, or anything that needs a warm, nutty base.
Health boost: Antioxidants like resveratrol and vitamin E help keep blood pressure and sugar steady.
Cold Pressed Sunflower Oil
Cold-pressed sunflower oil is rich in vitamin E, which protects cells and supports hormone balance. Its light flavor suits South Indian dishes, naans, and salads. It provides anti-inflammatory benefits and works for shallow frying or drizzling. It contributes to better skin health and reduced oxidative stress.
Fats: Mostly polyunsaturated (linoleic acid/omega-6 around 65%), with some monounsaturated and low saturated.
Smoke point: 225–230°C (works nicely for shallow frying, making naan, or drizzling over idli).
Daily use tip: Counts toward your 20–30g daily fats—balance it with omega-3 sources like mustard or fish.
Best for: South Indian sambar, rasam, salads, or anything where you don’t want the oil to dominate.
Health boost: Rich in vitamin E that protects cells, supports skin, and helps reduce everyday wear-and-tear in the body.
Cold Pressed Olive Oil
Extra virgin cold pressed olive oil offers monounsaturated fats and oleuropein for cell protection. Its mild fruity notes work in dressings, raitas, and light cooking. It helps lower bad cholesterol and provides anti-aging benefits through polyphenols.
These 5 oils are among the best cold pressed oils in India. Rotating them gives a wide range of nutrients.
Fats: Very high in monounsaturated fat (70–80%), low saturated, with healthy polyphenols.
Smoke point: 190–210°C (best for low to medium heat—avoid deep-frying).
Daily use tip: 1–2 teaspoons a day fits easily into the 20–30g total fats guideline.
Best for: Recommended for salad dressings, marinating, and low-heat cooking.
Health boost: Helps lower bad cholesterol and gives strong antioxidant protection for the heart and skin.
Buy Best Cold-Pressed Oil from Reputed Oil Brand in India
Jivo offers some of the best cold-pressed oils in India with their range of canola oil, mustard oil, groundnut oil, sunflower oil, and extra virgin olive oil (EVOO). These oils are extracted the natural way, meaning, produced without heat or chemicals or solvent extraction. This ensures that they keep all the nutrients from the seeds or fruits intact.
Unlike regular refined oils, which go through heavy processing that strips away nutrients and involve chemicals, Jivo’s cold-pressed oils stay natural. They hold on to natural vitamins, antioxidants, and healthy fats that support your heart and overall well-being. Plus, they give your food a real, fresh taste that makes everyday meals more enjoyable.
Quick look at the 5 best cooking oils of Jivo:
Jivo Cold-Pressed Canola Oil — Jivo’s cold-pressed canola oil is low saturated fats, contains high monounsaturated fats (MUFA) and PUFA omega-3 fatty acids. It’s light, heart-friendly, and great for daily cooking like frying or sautéing. This oil is also fortified with vitamins A and D, and is chemical-free.
Jivo Cold-Pressed Mustard Oil — Jivo’s cold-pressed mustard oil is known for its natural pungency and goodness. It is traditionally extracted (kachi ghani) and is free from chemicals. Being cold-pressed, it has balanced fats, fortified with vitamins A and D, and is also cholesterol-free.
Jivo Cold-Pressed Groundnut Oil — Jivo’s cold-pressed groundnut oil is high in polyunsaturated and has zero trans fat. Fortified with vitamins A and D, this oil is chemical and cholesterol free, offering clean and natural oil. Suits high-heat cooking, holding onto its nutty flavour.
Jivo Cold-Pressed Sunflower Oil — Jivo cold-pressed sunflower oil contains benefits fats, especially higher amount of polyunsaturated fats (PUFA). This oil is fortified with vitamins A and D, and is known for its unsaturated goodness. It’s a versatile cooking oil, popular for high-heat cooking.
Jivo Extra Virgin Olive Oil (EVOO) — Jivo EVOO contains beneficial fats, especially monounsaturated fats (MUFA) in higher levels. Olive oil is known to contain antioxidants and other health-beneficial nutrients. This oil is perfect for low-heat, especially for salad dressing, drizzling, or light cooking. It also contains vitamin E and is free from chemicals and cholesterol.
Switching to Jivo’s cold-pressed oils means choosing better health without giving up great taste. Simple, pure, and made for Indian kitchens—make the change today for a healthier you and happier meals!
Conclusion
Cold-pressed oils are natural edible oils, offering a simple way to daily nutrition. These oils are made to suit healthy Indian cooking and offers real health benefits for heart, digestion, skin, and overall wellness when consumed in moderation.
The best cold pressed oils in India from reputed brand like Jivo offers traditionally extracted canola oil, mustard oil, groundnut oil, and sunflower oil, perfect for healthy Indian cooking.
Making the switch to these healthy cold pressed oils for Indian cooking is a practical step toward better wellness.