Winter feels warmer and more comforting with meals that fill your home with delicious aromas. As the temperature drops, our bodies need extra energy to stay warm and fight off common colds. Choosing the right cooking oil plays a vital role in keeping you energized and protected. The best cold-pressed oils in India preserve natural nutrients and add rich flavours that make everyday food special and nourishing.
Indian households trust pure oils extracted without heat or chemicals. Among the many healthy cold-pressed oils available, five stand out as favourites in kitchens across the country. These are Cold-Pressed Kachi Ghani Mustard Oil, Cold-Pressed Coconut Oil, Groundnut Oil, Cold-Pressed Sunflower Oil, and Cold-Pressed Canola Oil. Each of these oils brings distinct warmth and health benefits, making them the best winter oil for cooking in India.
Why Choose Cold Pressed Oils in Winter
Cold-pressed oils are made by gently crushing seeds at low temperatures, which helps keep essential vitamins, antioxidants, and healthy fatty acids intact. Unlike refined oils that lose much of their nutrition during processing, cold-pressed oils retain their natural goodness. Their pure taste and rich golden colour tell you the oil is full of life and nutrients.
During the colder months, our body needs foods that help generate internal warmth and strengthen immunity. Many of the best cold-pressed oils in India naturally provide this warmth along with good fats necessary for keeping the skin soft and hydrated when winter dryness sets in. These healthy cold-pressed oils also support heart health, a key concern during the chilly season.
Adding just a spoonful of these nutritious oils to your meals quietly fortifies your body’s defenses and enhances the flavour of your food, making winter dining both healthy and delicious.
Beyond nutrition, cold-pressed oils have been trusted in India for generations not only for cooking but also for wellness rituals like Ayurvedic massages and home remedies for improving immunity and relieving common winter ailments. Their retained nutrients like vitamin E and lauric acid help protect skin from the harsh winter environment, boost metabolism, and promote overall well-being.
Choosing the best winter oil for cooking in India means opting for cold-pressed oils that bring natural warmth, rich flavours, and maximum nutrition to your family’s kitchen.
Overview of the 5 Featured Cold Pressed Oils
Cold Pressed Kachi Ghani Mustard Oil
Kachi Ghani Mustard Oil is a much-loved kitchen staple in many Indian homes, especially in winters. It has a strong, spicy flavour that instantly warms you up, making it the perfect choice for chilly days. With a high smoke point of about 250°C, it’s great for cooking methods like deep frying, tempering dals, and making traditional dishes like sarson ka saag, pickles, and parathas.
But it’s not just about taste. This oil is packed with healthy fats — around 60% monounsaturated and 21% polyunsaturated fats including omega-3 fatty acids. These good fats help in lowering bad cholesterol and keeping your heart healthy. The oil is also rich in antioxidants and vitamin E, which boost immunity and help fight infections, making it one of the best cold-pressed oils in India for winter.
Ayurveda praises mustard oil for its ability to improve digestion by stimulating digestive juices, which helps your body absorb nutrients better. It’s also traditionally used for massages to improve blood circulation, relieve joint pain, and soothe muscle aches, especially in cold weather. Many Indian families rely on Kachi Ghani mustard oil not just for cooking, but also as a wellness oil for skin and hair care during winters. It moisturises dry skin, protects against infections, and even promotes hair growth.
In short, Kachi Ghani Mustard Oil is a versatile and nutritious oil that brings warmth, health, and flavour to your winter kitchen, truly making it one of the best cooking oils in India trusted for generations.
Cold Pressed Coconut Oil
Extra virgin Coconut oil is a winter favourite in many Indian kitchens. It is solid white when cold and turns clear when warmed, releasing a gentle sweet aroma that feels comforting and natural. With a smoke point of around 175°C, it’s best used for medium-heat cooking like light sautéing, South Indian curries, thoran, and sweets.
What makes coconut oil special is its fat composition — it contains about 90% saturated fats, but these are mostly medium-chain fatty acids (MCFAs). Unlike other fats, MCFAs are quickly absorbed and used by the body for instant energy, rather than being stored. Lauric acid, a key fatty acid in coconut oil, is known to boost immunity, helping your body fight infections during the cold months.
Besides cooking benefits, coconut oil is well loved for its skincare properties. It works as a natural moisturiser, protecting dry winter skin and keeping it soft and nourished. Many families also use it as a hair oil to prevent hair fall and dandruff during winter.
Overall, cold-pressed coconut oil brings warmth, immunity support, and natural goodness to your winter meals and self-care routine, making it one of the best cold-pressed oils in India.
Cold Pressed Groundnut Oil
Cold-pressed groundnut oil, also known as peanut oil, is a popular choice in many Indian households. It has a lovely light golden colour and a mild, nutty flavour that adds a delicious taste to any dish. With a high smoke point of 225-230°C, it’s great for Indian cooking styles that involve frying, sautéing, or roasting — perfect for making crispy winter snacks like pooris, bhajiyas, and stir-fries.
What makes this oil truly special is its balanced fat content: about 46% monounsaturated, 32% polyunsaturated, and 17% saturated fats. Plus, it’s rich in natural vitamin E, an antioxidant that keeps your heart healthy and skin glowing. These healthy fats also support better digestion and help reduce bad cholesterol, making it a smart choice for heart care in winter.
Unlike refined oils, cold-pressed groundnut oil retains its natural aroma and nutrients because it is extracted without using high heat or chemicals. This keeps the antioxidants and vitamins intact, ensuring you get all the health benefits with the rich flavour.
Besides cooking, many Indian families use groundnut oil as a natural moisturizer for skin and hair during cold weather. Its anti-inflammatory properties can help reduce joint pain and improve overall wellness.
In summary, cold-pressed groundnut oil is a versatile, healthy, and tasty oil that goes well with a wide range of Indian recipes, making it one of the best cold-pressed oils in India for winter and year-round use.
Cold Pressed Sunflower Oil
Cold-pressed sunflower oil is light yellow in colour and has a very mild taste, almost no smell, which is why it suits everyday Indian cooking so well. With a smoke point of about 225°C, it’s versatile enough for most home recipes — from tadkas and light sautéing to salad dressings and baking.
What makes sunflower oil special is its high content of polyunsaturated fats (around 60%), mainly omega-6, plus 20% monounsaturated fats and only about 10% saturated fats. It’s also loaded with vitamin E, a powerful antioxidant that helps keep your skin soft and glowing even during the dry winter months. This vitamin E also protects your cells from damage, supports your immune system, and helps slow down ageing.
Sunflower oil is easy to digest and light on the stomach, making it a healthy choice for all age groups. Regular use can help reduce inflammation in the body, protect heart health by balancing cholesterol levels, and even support weight management by improving metabolism. It’s also known to boost energy, making your meals both delicious and nourishing.
In many Indian kitchens, cold-pressed sunflower oil is preferred for its natural taste and health benefits. It completes dishes without overpowering their flavours and keeps your cooking light and healthy. This is why it’s considered one of the best cold-pressed oils in India, especially during the winter season.
Cold Pressed Canola Oil
Canola oil is golden in colour and has a neutral taste, which means it goes well with all kinds of Indian spices and dishes without overpowering the flavours. With a smoke point around 200-205°C, it’s great for versatile cooking such as grilling, baking, stir-fries, and salad dressings.
One of the biggest benefits of cold-pressed canola oil is its excellent fat profile. It contains about 63% heart-friendly monounsaturated fats, 28% polyunsaturated fats including a good balance of omega-3 and omega-6 fatty acids, and the lowest saturated fat among common oils at just 7%. This makes it gentle on the stomach and helps support good cholesterol levels, reducing the risk of heart disease.
Canola oil is also rich in vitamin E, an antioxidant that protects your body from cell damage and supports healthy skin, making it a good choice for daily meals during winter. Thanks to its mild taste, lightness, and health benefits, cold-pressed canola oil is considered one of the best cooking oils in India that supports heart health.
Also read: FAQs on the Best Cold-Pressed Oils in India: Answering Your Top Questions
Simple Winter Recipes Using These Oils
Winter cooking feels warm and wholesome with healthy cold-pressed oils. Here are five easy recipes that take little time but fill your home with welcoming aromas and comfort.
Warming Lentil Soup with Mustard Oil Tadka
Soak mixed dals for an hour, then pressure cook with ginger, garlic, turmeric, and salt. Heat two spoons of mustard oil, add cumin seeds, asafoetida, and whole red chilli. Pour the hot tadka over the soup. The sharp mustard kick makes this a perfect dish for cold evenings and shows why mustard oil is one of the best cooking oils in India.
Golden Roasted Winter Vegetables with Groundnut Oil
Toss chopped carrots, radish, sweet potato, and beans in a bowl. Drizzle three tablespoons of groundnut oil, sprinkle cumin powder and rock salt. Roast until edges turn golden brown. The crunchy outside and soft inside texture bring pure winter happiness to your plate.
Comforting Vegetable Coconut Curry
In a pan, warm coconut oil and splutter mustard seeds and curry leaves. Add onions, tomatoes, and seasonal leafy greens. Pour in homemade or store-bought thin coconut milk. Let it simmer for ten minutes. This light yet satisfying curry is ready quickly and brings health and taste together.
Fresh Carrot Beetroot Salad with Sunflower Oil Dressing
Grate fresh carrots and beetroot. Add boiled moong sprouts and pomegranate seeds. Whisk sunflower oil with lemon juice, jaggery, and black pepper. Toss the salad and serve. The vitamin E in sunflower oil helps keep your skin bright even in dry winter months.
Quick Sarson Ka Saag with Mixed Oils
Heat one spoon each of mustard and groundnut oil. Add garlic and green chillies, then plenty of chopped mustard greens. Cook on high flame for five minutes. Add cornmeal (makki atta), some water, and cook until thickened. This classic Punjabi dish gets an upgrade with the best cold-pressed oils in India, making it warm and wholesome.
Tips for Cooking and Using These Oils in Winter
Mustard oil tastes best when heated till it just starts to smoke, then cooled slightly before adding as tadka. Groundnut oil loves high heat, making it perfect for frying tikkis, pooris, and crispy snacks. Coconut oil is best for medium-heat cooking like curries and baking, while sunflower and canola oils stay light and gentle, ideal for salads and light sautéing.
Always keep your oil bottles away from direct sunlight and make sure to close the caps tightly after use. The natural cold of winter helps preserve the freshness of oils for longer. If your coconut oil has solidified, warm it gently before use, and you can also apply it as a quick remedy to soothe dry, chapped hands or lips during the cold season.
Following these simple tips will help you get the most flavour, nutrition, and benefits from the best cold-pressed oils in India throughout winter.
Nutritional and Healthy Cold Pressed Oils by the Best Oil Brand in India
When it comes to pure and healthy oils, Indian families always look for trusted brands known for quality and consistency. Jivo has earned its place among the best cooking oil brands in India by using traditional cold pressing and wooden pressing methods. These techniques gently extract oil from seeds without heat, preserving natural nutrients, flavour, and freshness.
Jivo is also India’s largest distributor of cold-pressed canola oil, delivering farm-fresh purity to millions of kitchens. With its range of cold-pressed and wooden-pressed oils, Jivo ensures you get the healthiest cooking oils in India that nourish your body and enhance every meal.
Jivo Cold Pressed Kachi Ghani Mustard Oil
High MUFA PUFA content with valuable omega 3. Reduces inflammation warms body naturally and adds authentic pungency.
Jivo Cold Pressed Coconut Oil
Rich in medium chain fatty acids for quick energy and strong immunity. Excellent for cooking and winter skin care.
Jivo Cold Pressed Groundnut Peanut Oil
Loaded with heart healthy monounsaturated fats and vitamin E. Remains stable at high temperatures making it the best winter oil for cooking in India.
Jivo Cold Pressed Sunflower Oil
Full of vitamin E and linoleic acid. Protects skin supports healthy cholesterol and carries light neutral flavour.
Jivo Cold Pressed Canola Oil
Ideal omega 3 to 6 ratio with lowest saturated fat. Versatile gentle and perfect for daily Indian meals.
Conclusion
This winter, give your family the gift of meals made with healthy cold-pressed oils that deeply nourish and taste exceptional. From aromatic tadkas to smooth, creamy curries, the best cooking oils in India add warmth and wholesomeness to every dish. Choose pure oils from trusted brands like Jivo, known for their traditional wooden pressing and cold-pressing methods, ensuring fresh, natural goodness in every drop. Try these simple recipes today and experience the difference in health and happiness throughout the season. Stay warm, stay healthy.