Cooking oil has moved to the next level; its utility is not confined to frying, but to fueling as well. Used cooking oil is recycled and processed to create biodiesel, which fuels vehicles and even aircraft. This is why the collection of used cooking oil is emphasized in India. To monitor the collection, directives have been issued by the Food Safety and Standards Authority of India (FSSAI) under the RUCO (Repurpose Used Cooking Oil) initiative. However, this is the secondary use of cooking oil. This blog focuses on guiding you to choose the best cold-pressed oils in India, such as Mustard, Canola, or Sunflower.
What Are Cold-Pressed Oils?
Oils produced using a natural extraction method without high heat or chemicals are termed cold-pressed oils. This method ensures that all nutrients in the oil remain intact in their natural state, helping retain the flavour, taste, and health-beneficial properties. Cold-pressed oils are considered the top choice for nutritional and healthy oils. Their profile is the opposite of refined oils. Refined oils undergo heavy processing and chemical refining, whereas cold-pressed oils are natural and favored by health-conscious cooks and families.
Now, let’s explore three popular oils—mustard, canola, and sunflower—to help you decide which one suits your kitchen best.
Mustard Oil: Popular and Traditional Choice
Mustard oil is loved in many Indian homes, especially in the North and East. It has a strong, spicy flavour that makes curries, pickles, and marinades taste special. Made by cold-pressing mustard seeds, this oil is known for its rich taste and golden color. It has been a part of Indian cooking tradition for a long time and is still a top choice for many families.
Fat Profile
The fat profile of mustard oil is characterized mainly by a high content of monounsaturated fats (MUFAs) around 60-70%, which are beneficial for heart health. It contains low saturated fats (approximately 6-10%) and a balanced amount of omega-3 and omega-6 fatty acids. This balance is important because many other oils have excessive omega-6, which can promote inflammation if consumed excessively.
Smoke Point
Mustard oil has a high smoke point of about 250°C (482°F), making it ideal for high-heat cooking. It remains stable during frying or other high-temperature cooking methods, helping to preserve its nutrients and flavour.
Best for Which Type of Cooking
Mustard oil is a favorite in Indian kitchens, especially for dishes with bold flavours. It’s perfect for spicy curries, tempering dals, and frying crunchy snacks like samosas. The strong, sharp taste of mustard oil blends really well with the spices we use. You can also use it for stir-fries, grilling, or even to add a punch by drizzling it over pickles. Just keep in mind, its strong flavour might be a bit much for milder dishes or baking.
Health Benefits
The cold-pressed version of kachi ghani mustard oil is a powerhouse of nutrition and is considered among the best cooking oils in India that packs healthy properties. Its omega-3 fats and antioxidants, like vitamin E and selenium, may help support heart health by lowering bad cholesterol (LDL). It has anti-inflammatory properties, which may help with joint pain, and its antimicrobial nature can aid digestion. Some studies suggest it may even reduce the risk of certain cancers due to compounds like allyl isothiocyanate. Mustard oil is a versatile type of oil, used for massages to ease respiratory issues and improve skin health.
Things to Keep in Mind
Mustard oil has a strong flavour that might be a bit much for some people. Also, unrefined versions can contain higher levels of erucic acid, a compound that some studies have linked to heart problems if consumed in large amounts. To stay safe, always choose the best cold-pressed mustard oil with low erucic acid content, and use it in moderation—around 1 to 2 teaspoons a day is enough.
Canola Oil: Healthy Cooking Oil
Canola oil comes from the seeds of the canola plant and is quickly growing in popularity across India. Cold-pressed canola oil has a mild, neutral taste, which makes it super easy to use in all kinds of cooking without changing the flavour. It’s preferred for being healthy and is the best cooking oil in India, perfect for frying, sautéing, baking, and even making salad dressings.
Fat Profile
Canola oil is low in saturated fats (about 7%) and high in monounsaturated fats (around 60%). It also contains a good amount of omega-3 fatty acids, which is uncommon in most cooking oils. This balanced fat profile makes it one of the most nutritional and healthy cold-pressed oils in India, as it supports wellness without excessive omega-6 levels.
Smoke Point
Canola oil has a smoke point of about 204°C (400°F), making it suitable for medium to high-heat cooking. While its smoke point is slightly lower than mustard oil, it remains stable enough for most Indian cooking methods without breaking down or losing its nutritional benefits.
Best for Which Type of Cooking
Canola oil has a mild, neutral taste that makes it very useful in the kitchen. It serves multiple cooking needs like sautéing, roasting, baking, and salad dressings. In Indian cooking, it works well for stir-fried vegetables, shallow-fried snacks, and light curries. Because it’s so versatile and doesn’t change the flavour of your food, canola oil is a popular cooking oil in India suitable for almost all types of cooking.
Health Benefits
Canola oil holds heart-enhancing properties, owing to its low saturated fat and high MUFA content. Its omega-3 fats help reduce inflammation and may also support brain health. Studies show it can lower LDL cholesterol and improve heart function when used in place of saturated fats like butter. The vitamin E in cold-pressed canola oil also boosts skin health and fights free radicals, keeping you feeling youthful.
Things to Keep in Mind
Compared to mustard oil, canola oil has a mild flavour, which may feel a less light for some. Make sure to choose cold-pressed and non-GMO canola oil to get the full health benefits because some refined oils lose nutrients during processing. Using good-quality, cold-pressed canola oil may benefit health when consumed in moderation as part of a balanced diet.
Sunflower Oil: The Everyday All-Rounder
Sunflower oil is extracted from sunflower seeds and also ranks as a popular cooking oil in India. Its light, neutral taste and affordability make it one of the best cooking oils in India for daily cooking. Among other versions, cold-pressed sunflower oil is the only one that retains its natural goodness, offering a healthy and natural profile, but high-oleic sunflower oil is known to hold maximum health benefits.
Fat Profile
Sunflower oil is high in polyunsaturated fats (PUFAs, 45-65%), particularly omega-6 fatty acids. It has low saturated fats (around 10%) and contains vitamin E, a powerful antioxidant. High-oleic versions of sunflower oil have more MUFAs, making them even healthier and more stable.
Smoke Point
Standard sunflower oil has a smoke point of about 204°C (400°F), while high-oleic versions can reach 232°C (450°F). This makes it suitable for medium-heat cooking, though it’s less stable for deep-frying compared to mustard or groundnut oil.
Best for Which Type of Cooking
Sunflower oil’s neutral flavour makes it ideal for everyday cooking like sautéing, shallow frying, or baking. It’s great for Indian dishes like rotis, stir-fries, or snacks like pakoras. You can also use it for non-Indian recipes like cakes or roasted veggies, as it doesn’t overpower other flavours.
Health Benefits
Sunflower oil is rich in vitamin E, which supports skin health, boosts immunity, and fights oxidative stress. High-oleic versions are heart-healthy, helping lower cholesterol and reduce the risk of heart disease. However, its high omega-6 content means you should balance it with omega-3-rich foods (like fish or flaxseeds) to avoid inflammation, as too much omega-6 can be harmful if not balanced.
Things to Keep in Mind
Sunflower oil contains a high amount of omega-6 fatty acids, which are essential but may contribute to inflammation if consumed too frequently. To maintain a good balance, it’s important to use sunflower oil alongside other oils like mustard or canola. Choose high-oleic, cold-pressed sunflower oil for better stability and nutrition. Also, sunflower oil that are not of good quality may not ideal for deep-frying because it may oxidize at very high temperatures.
Why Rotating of Oils is Good?
Choosing the best cold-pressed oils in India isn’t about picking one and sticking to it. The National Institute of Nutrition (NIN), suggest rotating or blending oils to get the right mix of fats and nutrients. For example, use mustard oil for bold Indian dishes, canola for lighter recipes, and sunflower for everyday versatility. This ensures you get a balance of MUFAs, PUFAs, and omega-3s without overloading on any one type. Aim for 4-5 tsp of oil daily, and always choose the cold-pressed oils for maximum health benefits.
Best Cold-Pressed Oils in India of Jivo
Jivo is a known cooking oil brand in India, known for offering nutritional cold-pressed oils. Their oils are made to keep the natural nutrients and taste intact, making them a healthier choice for every kitchen. With options like cold-pressed mustard, canola, and sunflower oils, Jivo has become a trusted pick for people who care about cooking with pure and sustainable products.
Jivo Cold-Pressed Mustard Oil
Jivo Cold-Pressed Mustard Oil is made from pure, high-quality mustard seeds using the traditional cold-press method that keeps nutrients and natural flavour intact. This process ensures the oil retains essential fatty acids, antioxidants, and Vitamin E, without the use of heat or chemicals. It is naturally rich in monounsaturated fats (MUFAs), which are considered good for overall well-being. The oil is free from additives or preservatives, giving you an authentic, wholesome ingredient for Indian cooking. Best suited for curries, pickles, tadkas, and frying, it brings both taste and nutrition to your meals.
Jivo Cold-Pressed Canola Oil
Jivo Cold-Pressed Canola Oil is light, smooth, and rich in natural Omega-3s, making it a healthy choice for everyday cooking. Extracted from the finest canola seeds using the cold-press method, it keeps essential nutrients intact without any chemicals or heat. Its neutral taste makes it perfect for Indian dishes as well as global recipes. Whether you’re sautéing, baking, frying, or drizzling over salads, this oil adds nutrition without overpowering the flavour of your food.
Jivo Cold-Pressed Sunflower Oil
Jivo Cold-Pressed Sunflower Oil is made from high-oleic sunflower seeds, giving it better stability and a healthier fat profile. Light and neutral in taste, it fits perfectly into everyday cooking—whether stir-frying, baking, or preparing snacks. Naturally rich in Vitamin E, this oil not only supports overall wellness but also adds a gentle boost for skin and immunity.
Jivo ensures their oils are non-GMO and free from harmful chemicals, making them some of the best cooking oils in India. Their cold-pressing process locks in nutrients, so you get the full health benefits in every drop.
FAQs
What is cold-pressed oil?
Cold-pressed oils are made by pressing seeds without heat or chemicals, keeping their natural nutrients, flavor, and health benefits intact.
What is cold-pressed canola oil?
Cold-pressed canola oil is made by gently crushing canola seeds without heat or chemicals, keeping its natural nutrients like omega-3s and vitamin E intact. It has a mild taste and is great for healthy cooking like frying, baking, and salads.
What is cold-pressed mustard oil?
Cold-pressed mustard oil is extracted by pressing mustard seeds without heat, preserving its strong flavor, antioxidants, and heart-healthy fats. It’s commonly used in Indian cooking for spicy dishes and high-heat frying.
What is cold-pressed sunflower oil?
Cold-pressed sunflower oil is made by pressing sunflower seeds without heat, retaining vitamin E and natural goodness. It has a light, neutral taste and is ideal for daily cooking and light frying.
Why should I rotate cooking oils like mustard, canola, and sunflower?
Rotating oils helps get a balance of healthy fats (MUFA, PUFA, omega-3), supports overall wellness, and keeps your dishes flavorful and nutritious.
What makes cold-pressed oils healthier than refined oils?
Cold-pressed oils are extracted without heat or chemicals, preserving natural nutrients like vitamins, antioxidants, and healthy fats often lost in refining. This retention supports heart health and reduces inflammation
Can cold-pressed oils help lower bad cholesterol?
Yes, cold-pressed oils rich in monounsaturated fats, like olive and groundnut oils, help reduce LDL (bad) cholesterol and raise HDL (good) cholesterol, supporting cardiovascular health.
Conclusion
Choosing the best cold-pressed oils in India really depends on what you cook and what your family likes. Mustard oil adds that bold, traditional punch to spicy dishes, while canola oil is light, healthy, and works just as well for Indian curries as it does for global recipes. Sunflower oil is a simple everyday option, mild in taste and rich in Vitamin E, making it a great fit for daily cooking.
The best way to avail maximum health benefits is to keep rotating between these oils. With Jivo cold-pressed range—mustard, canola, and sunflower—you get purity, nutrition, and taste in every meal. No doubt, Jivo is one of the best cooking oil brands in India for cold-pressed specialty oils.