India is popular for its rich flavours and multiple ingredients, making it the only nation that hubs multiple regional cuisines. Just as there are many different dishes across the country, there are also numerous types of cooking oils that play a vital role in making meals delicious and healthy. While some oils are healthy, others may contain unhealthy substances that can cause serious health problems. Therefore, it is essential to choose the best cooking oils in India to bring out the true taste of your dishes and support overall health.
Avoiding highly processed oils, which are low in nutrients and high in unhealthy fats, and switching to the best cold-pressed cooking oils is the first step towards better health. The next step is to identify and select the right cold-pressed oil for your needs. This blog will help guide you in making the best choice for your kitchen.
Best Cold-Pressed Cooking Oils in India
Here’s the list of the top 7 best cooking oils in India that you can choose from for your family, as these oils are naturally processed, contain zero chemicals, and are packed with nutrients.
Cold-Pressed Canola Oil
Canola oil is extracted from the seeds of the canola plant, which contain about 42–45% oil content. Oil extracted through the cold-pressed method retains more natural properties that benefit health and add flavor to meals. This oil is popular for its nutritional profile, as it contains nutrients considered helpful for improving heart health. It is low in saturated fat (7%), which helps reduce the risk of heart disease, and high in monounsaturated fats (MUFA – 62–64%), which help lower bad cholesterol and maintain good cholesterol.
The omega-3 fatty acids in polyunsaturated fats (PUFA – alpha-linolenic acid) help lower total cholesterol, LDL cholesterol, triglycerides, and blood pressure, all of which are linked to a reduced risk of cardiovascular disease. The omega-6 fatty acids (linoleic acid) in canola oil are essential for health and play a role in brain function, as well as normal growth and development. The balance of omega-6 to omega-3 in canola oil is considered favorable for human health.
This healthy cooking oil in India is also a good source of vitamins E and K, which act as antioxidants and support cell protection and blood clotting, respectively. The smoke point of canola oil typically ranges from 400°F to 475°F (204°C to 246°C), making it ideal for deep frying, sautéing, roasting, stir-frying, baking, and grilling.
Some cooking oil brands, like Jivo—the largest seller of cold-pressed canola oil in India—sell canola oil fortified with vitamins A and D for extra health benefits. Jivo’s cold-pressed canola oil is recognized as one of the best cooking oils in India, meeting your everyday cooking needs and providing nutrition that benefits heart and overall health.
Cold-Pressed Kachi Ghani Mustard Oil
Kachi Ghani Mustard Oil is extracted from the seeds of the mustard plant using the traditional cold-pressing method, known as “Kachi Ghani.” This process involves mechanically pressing mustard seeds at low temperatures to retain the oil’s natural flavour and nutritional properties. The oil contains about 99.9% fat, with a composition of approximately 60–65% monounsaturated fatty acids (MUFA), 21–28% polyunsaturated fatty acids (PUFA), and 9–12% saturated fats. It is especially valued for its balanced omega-6 to omega-3 ratio (2:1), making it one of the healthiest cooking oils.
This healthy cooking oil in India is rich in omega-3 and omega-6 fatty acids, which help prevent coronary heart disease and support brain function, reduce inflammation, and promote skin health. The presence of vitamin E acts as a powerful antioxidant, protecting cells from damage and nourishing the skin. Kachi Ghani Mustard Oil is also a source of vitamins A, C, and E, as well as essential minerals like zinc, selenium, magnesium, potassium, and sodium, which contribute to immunity, bone health, and metabolic functions.
Kachi Ghani Mustard Oil is well-known for its anti-inflammatory and antibacterial properties, due to compounds like allyl isothiocyanate (AITC) and glucosinolates, which help reduce inflammation, improve lung function, and support cardiovascular health. The oil is naturally cholesterol-free and contains zero trans fats, making it heart-friendly and suitable for those aiming to maintain healthy cholesterol levels.
The smoke point of Kachi Ghani Mustard Oil is around 480°F (250°C), making it ideal for deep frying, sautéing, roasting, stir-frying, and pickling. Brands like Jivo, known for their best cooking oils in India, offer cold-pressed mustard oil fortified with vitamins A and D for added health benefits, making it a great option for everyday cooking. Trust Jivo’s best mustard oil in India for tasty and healthy cooking.
Cold-Pressed Rice Bran Oil
Rice bran oil is extracted from the outer layer of rice grains, known as the bran, which is naturally rich in oils and nutrients. When produced using the cold-pressed method, rice bran oil retains more of its antioxidants and natural goodness, making it a wholesome choice for daily cooking.
This healthy cooking oil in India features a balanced blend of healthy fats, with about 42% monounsaturated fats (MUFA) and 34% polyunsaturated fats (PUFA), supporting healthy cholesterol levels and overall heart function. One of the key highlights of rice bran oil is its content of oryzanol, a powerful antioxidant that helps reduce cholesterol and promotes heart health. Alongside oryzanol, rice bran oil is a good source of vitamin E, which protects the body from free radicals and supports immunity and skin health. It also contains natural plant sterols and tocotrienols, further enhancing its antioxidant profile and potential to support cardiovascular well-being.
Rice bran oil’s light, neutral flavour allows it to blend seamlessly into a variety of dishes without overpowering their natural taste. Its high smoke point—around 450°F (232°C)—makes it ideal for deep frying, stir-frying, sautéing, grilling, and baking, ensuring stability and nutrition retention even at high temperatures.
You can switch to the best cooking oil in India – Jivo cold-pressed rice bran oil, as it is rich in oryzanol and natural antioxidants and offers a balanced mix of healthy fats, making it suitable for those looking to maintain a balanced diet and support their heart health.
Cold-Pressed Sunflower Oil
Sunflower oil is extracted from the seeds of the sunflower plant, which are known to contain high oil content and nutrients. When produced using the cold-pressed method, sunflower oil preserves more of its natural antioxidants, vitamins, and delicate flavour, making it a popular choice for health-conscious cooking.
This oil is characterized by its high content of polyunsaturated fatty acids (PUFA), particularly linoleic acid (omega-6), which plays a vital role in supporting heart health and maintaining healthy cholesterol levels. Sunflower oil also contains a moderate amount of monounsaturated fats (MUFA), which help balance cholesterol and promote cardiovascular wellness. Its low saturated fat content makes it a heart-friendly option for everyday use.
This healthy cooking oil in India is rich in vitamin E, a powerful antioxidant that protects cells from oxidative damage, supports immune function, and promotes healthy skin. The presence of phytosterols in sunflower oil may further aid in reducing cholesterol absorption, contributing to overall cardiovascular health.
Sunflower oil’s light texture and neutral taste makes it a versatile and popular cooking oil in India. With a high smoke point of around 440°F (227°C), it is ideal for deep frying, sautéing, stir-frying, roasting, baking, and even salad dressings. Its stability at high temperatures ensures that nutrients are well-preserved during cooking.
Jivo’s cold-pressed sunflower oil, one of the best cooking oils in India, is fortified with vitamin A and D, making it healthier and the perfect oil for everyday cooking. Jivo’s best sunflower oil delivers a natural balance of healthy fats and vitamin E, making it suitable for those seeking to support heart health and enjoy versatile, everyday cooking.
Cold-Pressed Soyabean Oil
Cold-pressed soyabean oil is extracted from the seeds of the soybean plant using a natural, chemical-free process that preserves the natural nutrients and flavour of the oil. This method ensures that the oil retains its beneficial fatty acids, vitamins, and antioxidants, making it a healthy choice for everyday cooking.
Soyabean oil is preferred for its high content of polyunsaturated fatty acids (PUFA), including both omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid) fatty acids. These essential fatty acids cannot be produced by the body and needs to be sourced through diet. These healthy fats may help improve heart health, lower LDL (Bad) cholesterol, and reduce the risk of cardiovascular disease when used in place of saturated fats. This healthy oil in India also contains a moderate amount of monounsaturated fats (MUFA), which further support healthy cholesterol levels.
Cold-pressed soyabean oil is rich in vitamin E, a powerful antioxidant that helps protect cells from oxidative damage, supports immune function, and promotes healthy skin. Additionally, soyabean oil is a good source of vitamin K, which plays a vital role in blood clotting and bone metabolism, helping to maintain bone strength and reduce the risk of fractures.
The presence of plant sterols in soyabean oil further supports heart health by reducing cholesterol absorption in the body. Its balanced omega-6 to omega-3 ratio and natural antioxidants also contribute to immune support, healthy skin, and overall well-being.
With a high smoke point of around 450°F (232°C), cold-pressed soyabean oil is versatile and suitable for a wide range of cooking methods, including deep frying, sautéing, roasting, baking, and stir-frying.
Jivo’s cold-pressed soyabean oil is an excellent choice for those looking for a healthy cooking oil, rich in nutrients and heart-healthy properties.
Cold-Pressed Groundnut Oil
Cold-pressed groundnut oil, also known as peanut oil, is extracted from groundnut seeds using mechanical pressing method under minimal heating, and does not involve chemicals. This is a natural method of extracting oil, which helps preserve natural nutrients, antioxidants, and distinctive nutty flavour.
This healthy cooking oil is valued for its high content of heart-healthy monounsaturated fats (MUFA), which help lower bad cholesterol (LDL) and promote good cholesterol (HDL) levels, supporting cardiovascular health and reducing the risk of heart disease and stroke. It also contains a balanced amount of polyunsaturated fats (PUFA), including essential omega-6 and omega-3 fatty acids, which are important for brain function, reducing inflammation, and supporting overall wellness.
Cold-pressed groundnut oil is a good source of vitamin E, an effective antioxidant, known for shielding cells against oxidative damage, strengthening the immune system, and supporting skin health. The oil also contains other antioxidants such as resveratrol and polyphenols, which help combat free radicals and reduce inflammation in the body.
Cold-pressed groundnut oil is also a source of essential B vitamins like niacin and folate, which play roles in metabolism, energy production, and brain health. Its natural anti-inflammatory properties may help ease joint pain and support digestive health by promoting the production of gastric juices and aiding nutrient absorption.
With a high smoke point of around 450°F (232°C), cold-pressed groundnut oil is suitable for a wide range of cooking methods, including deep frying, sautéing, stir-frying, roasting, and baking.
Jivo’s cold-pressed groundnut oil is recognized among the best cooking oils in India for its nutrition and flavour. With a natural balance of healthy fats, antioxidants, and vitamins, it’s an excellent choice for those looking to support heart health, skin wellness, and overall vitality in their everyday meals.
Cold-Pressed Extra Virgin Olive Oil
Cold-pressed extra virgin olive oil (EVOO) is known as the king of oils. It is extracted from the first pressing of fresh olive fruits under low heat and does not involve chemical processing, preserving its natural flavour, aroma, and rich nutritional profile. This mechanical pressing method ensures that the oil retains its nutritive content, like high levels of antioxidants, healthy fats, and vitamins, making it one of the best cold-pressed cooking oils in India, ideal for both cooking and finishing dishes.
EVOO is well-known for its high content of monounsaturated fats, particularly oleic acid, which accounts for about 70–80% of its fat composition. These healthy fats help reduce LDL (Bad) cholesterol while maintaining or increasing HDL (Good) cholesterol, supporting cardiovascular health. This healthy cooking oil also contains polyphenols and vitamin E, powerful antioxidants that protect the body from oxidative stress and inflammation, contributing to overall wellness and healthy aging.
In addition to heart benefits, cold-pressed extra virgin olive oil supports brain health, helps regulate blood sugar levels, and promotes healthy skin due to its anti-inflammatory and moisturizing properties. Its natural compounds have been linked to reduced risks of chronic diseases such as diabetes, Alzheimer’s, and certain cancers.
With a moderate smoke point of around 375°F (190°C), cold-pressed EVOO is ideal for low to medium-heat cooking methods like sautéing, light frying, roasting, and as a finishing oil for salads, dips, and dressings.
Jivo’s cold-pressed extra virgin olive oil is considered one of the best cooking oils in India, popular for its purity, rich nutrient content, and authentic flavour. It is an excellent choice for those who want to incorporate heart-healthy fats and natural antioxidants into their everyday meals while enjoying the rich taste and aroma that only high-quality EVOO can offer.
Quick Tip to Choose the Best Cooking Oils in India
| Oil Type | Main Healthy Fats & Ratios | Key Vitamins & Antioxidants | Notable Phytonutrients/Compounds | Health Benefits Summary |
| Canola Oil | Low saturated fat (7%), High MUFA (62–64%), PUFA (omega-3 & 6) | Vitamin E & K | Omega-3 (alpha-linolenic acid), Omega-6 | Heart health, cholesterol balance, antioxidants |
| Kachi Ghani Mustard Oil | MUFA (60–65%), PUFA (21–28%), Saturated (9–12%), Omega-6:Omega-3 (2:1) | Vitamin E, A, C | Allyl Isothiocyanate, Glucosinolates, Zinc, Selenium | Heart health, anti-inflammatory, immune support |
| Rice Bran Oil | MUFA (42%), PUFA (34%) | Vitamin E | Oryzanol, Plant sterols, Tocotrienols | Cholesterol reduction, antioxidants, heart health |
| Sunflower Oil | High PUFA (omega-6), Moderate MUFA, Low saturated fat | Vitamin E | Phytosterols | Heart health, cholesterol balance, antioxidants |
| Soyabean Oil | High PUFA (omega-3 & 6), Moderate MUFA | Vitamin E & K | Plant sterols | Heart health, cholesterol, bone & immune support |
| Groundnut Oil | High MUFA, Balanced PUFA (omega-6 & 3) | Vitamin E, B vitamins (niacin, folate) | Resveratrol, Polyphenols | Heart health, anti-inflammatory, metabolism |
| Extra Virgin Olive Oil | High MUFA (70–80% oleic acid) | Vitamin E | Polyphenols, Antioxidants | Heart, brain, skin health, anti-inflammatory |