In many Indian homes, a healthy cooking shift is quietly happening. More families are choosing the best cold-pressed oils in India over regular refined oils for their cooking. The cold-pressed oil market in India was valued at around USD 1.83 billion in 2023 and is growing fast, expected to nearly double by 2030 as people become more aware of health and worry less about oil adulteration. Unlike refined oils made using heat or chemicals, cold-pressed oils are made by gently pressing seeds or nuts at low temperatures, keeping their natural flavor and nutrients intact. Adding to consumer confidence, recent updates by India’s Food Safety and Standards Authority (FSSAI) are improving standards to ensure oil purity and safety starting February 2026. With their rich nutrients, heart-healthy fats, and high cooking quality, the best cold-pressed oils in India are becoming a trusted choice for every kitchen. Let’s look at 10 strong reasons why cold-pressed oils are worth choosing.
Benefits of Best Cold-Pressed Oils in India
Cooking oils differ in their content and fat profile, including the proportions of various fats. Some have higher levels of monounsaturated fats (MUFA), while others have more polyunsaturated fats (PUFA). Moreover, there are different types of cooking oils – refined and unrefined. Unrefined oils fall into the category of cold-pressed oils, which are considered healthy. Let’s understand what makes cold-pressed oils beneficial.
Rich in Natural Nutrients
Cold-pressed oils retain significantly more natural nutrients compared to refined oils because they are extracted mechanically without heat or chemicals. This process is natural and preserves vitamins, antioxidants like vitamin E, and essential fatty acids that are otherwise lost during high-heat refining. For example, vitamin E, a strong antioxidant, remains intact in cold-pressed oils, supporting skin health and immunity by fighting free radicals. Studies indicate that cold-pressed oils can retain more micronutrients than refined oils. Additionally, cold pressing preserves the natural flavor, aroma, and beneficial compounds such as polyphenols and phytosterols, which contribute to overall wellness. These oils are free from chemical residues and trans fats often formed during refining. The lower extraction temperature, ideally below 40-50°C, helps maintain the oil’s nutritional quality, making cold-pressed oils a healthier, nutrient-rich choice for cooking and daily use in Indian kitchens.
Zero Chemical Residues
Refined oils often involve the use of hexane, a chemical solvent derived from petroleum, to extract oil from seeds. Hexane is valued for its efficiency and low cost, but trace amounts of this solvent can remain in the final product even after refining. Although regulations like those from FSSAI limit hexane residue in refined oils to a maximum of 5 parts per million (ppm), the use of hexane raises concerns over potential health risks, especially with long-term exposure.
In contrast, cold-pressed oils are produced by mechanically pressing seeds or nuts without any chemical solvents. This method completely avoids hexane and other chemicals, meaning cold-pressed oils have zero chemical residues. The absence of solvent usage ensures greater purity and safety, making cold-pressed oils a reliable choice for cooking, especially for families with vulnerable members like children and elders. Moreover, cold-pressed oils preserve natural nutrients without harsh refining processes, ensuring a healthier and more natural cooking oil option that aligns with FSSAI safety standards for edible oils. Choosing FSSAI-compliant cold-pressed oils guarantees transparency and peace of mind regarding chemical safety.
Better Heart Health
Cold-pressed oils are rich in heart-friendly fats, mainly monounsaturated (MUFA) and polyunsaturated fats (PUFA), which are known as good fats. These healthy fats help lower bad cholesterol (LDL) while raising good cholesterol (HDL), which collectively reduces the risk of heart disease—a major health concern in urban India. Oils like cold-pressed canola, mustard, groundnut, and olive oils not only retain these beneficial fats but also contain antioxidants like vitamin E and compounds that reduce inflammation, further supporting cardiovascular health. Regular use of cold-pressed oils has been reported by experts and nutritionists to improve cholesterol levels, protect against inflammation, and enhance overall heart function. Some oils, such as virgin coconut oil, contain medium-chain triglycerides (MCTs) that boost metabolism and support heart health. This makes cold-pressed oils a superior choice over refined oils, which often lose nutrients and may contribute to negative heart impacts due to chemical processing. The natural flavor and nutrient profile of cold-pressed oils also allow for healthier cooking, benefiting the whole family from kids to elders.
Authentic Taste and Aroma
Cold-pressed oils preserve the natural aroma of the seeds or nuts they come from because they are extracted without heat or chemicals. This means the natural, pungent aroma of mustard oil in sarson da saag, the nutty taste of groundnut oil, or the fruity note of olive oil stays intact and vibrant. Unlike refined oils that lose flavor due to high heat and chemical processing, cold pressing retains the oil’s natural compounds such as vitamin E, polyphenols, and essential fatty acids, which also contribute subtle, complex taste notes. The low-temperature, mechanical extraction ensures a fresh, rich cooking oil that enhances the flavor of dishes without any artificial additives. This authentic taste makes cold-pressed oils popular among traditional cooks and food enthusiasts who value genuine culinary experiences. Small-batch production and careful temperature control in cold pressing further uphold this distinctive flavor profile, offering a superior sensory experience in every drop.
Higher Antioxidant Levels
Cold-pressed oils preserve important natural antioxidants such as polyphenols, tocopherols (vitamin E), and phytosterols, which have potent anti-inflammatory properties. These compounds help protect cells from oxidative damage caused by free radicals, slowing the aging process and supporting overall health. Unlike refined oils, which lose much of these antioxidants due to heat and chemical refining, cold-pressed oils retain higher levels of these protective elements. Regular cooking with cold-pressed oils thus provides the body with a natural defense shield, boosting immunity and reducing inflammation. Research shows a strong correlation between the antioxidant content in cold-pressed oils and their ability to support heart and skin health, as well as protect against chronic diseases caused by oxidative stress. The synergy of antioxidants and healthy fats in cold-pressed oils makes them a nourishing choice for daily use in Indian kitchens.
Supports Weight Management
Cold-pressed oils are easier to digest than refined oils, which helps improve metabolism and promote better nutrient absorption. Their natural fats, especially monounsaturated and polyunsaturated fats, encourage a feeling of fullness or satiety, helping control cravings and reducing overeating. Certain cold-pressed oils like coconut oil contain medium-chain triglycerides (MCTs), which are quickly metabolized and can boost fat burning and energy expenditure. Additionally, cold-pressed oils retain natural compounds that support liver function, an important organ for fat metabolism. By replacing refined oils with high-quality cold-pressed oils for cooking, you can enjoy rich flavors without compromising health, supporting your fitness and weight management goals as part of a balanced diet. These oils offer a nutritious, satisfying cooking option favored by health experts and commonly used in Indian households.
Skin and Hair Nourishment
Cold-pressed oils offer excellent nourishment for both skin and hair beyond their culinary use. Oils like cold-pressed coconut and sesame deeply hydrate the skin and scalp, keeping them soft and healthy without causing irritation thanks to their chemical-free extraction. These oils retain natural vitamins, antioxidants, and fatty acids that support skin repair, reduce inflammation, and boost hair strength. Many dermatologists recommend using FSSAI-compliant cold-pressed oils for massages and treatments as they penetrate deeply, improve scalp circulation, and protect against hair breakage and dryness. Popular choices such as argan, almond, jojoba, and neem oils also address hair dullness, frizz, dandruff, and promote a healthy shine and softness. Their natural purity and nutrient richness make cold-pressed oils ideal for daily skin and hair care routines, enhancing overall health and beauty.
Top Cold-Pressed Cooking Oils in India for Healthy Cooking
India’s diverse culinary styles call for a variety of cooking oils that combine nutrition, flavor, and cooking performance. Here are five popular cold-pressed oils that stand out for their health benefits and authentic taste:
Cold-Pressed Canola Oil
Cold-pressed canola oil is a healthy, versatile cooking oil made by gently pressing specially bred low-erucic acid rapeseeds. It has about 60% heart-friendly monounsaturated fats, 30% polyunsaturated fats, and only 7% saturated fats. This makes it a smart choice that supports heart health and helps lower bad cholesterol. Cold pressing preserves important nutrients like omega-3 and omega-6 fatty acids and vitamin E, which boost immunity and protect cells from damage. With a high smoke point of 200–220°C, cold-pressed canola oil is perfect for stir-frying, baking, shallow frying, and cooking Indian favorites like parathas and grilled vegetables. Its neutral taste enhances the natural flavors of spices without overpowering, making it ideal for everyday cooking in Indian kitchens. Choosing cold-pressed canola oil means enjoying healthy, natural goodness in every meal.
Cold-Pressed Sunflower Oil
Cold-pressed sunflower oil is made by gently pressing sunflower seeds to retain its natural goodness. It is rich in vitamin E and linoleic acid, a healthy omega-6 fatty acid, with a fat profile of about 60% polyunsaturated fats, 20% monounsaturated fats, and 10% saturated fats. Its high smoke point of 225°C makes it perfect for high-heat cooking like pakoras and pooris. The light texture and mild, nutty flavor suit a variety of Indian dishes, including North Indian sabzis and South Indian stir-fries. Choosing FSSAI-compliant cold-pressed sunflower oil ensures purity and avoids adulteration. Besides being heart-healthy by supporting good cholesterol and reducing inflammation, it also benefits skin and hair health due to its antioxidant properties. This versatile oil is a natural, nutritious choice that enhances taste while promoting overall wellness in everyday cooking.
Cold-Pressed Soyabean Oil
Cold-pressed soyabean oil, made from soybeans, has a balanced fat profile with 50–55% polyunsaturated fats (PUFA), 25% monounsaturated fats (MUFA), and 15% saturated fats. It is a good source of omega-3 and omega-6 fatty acids in ideal ratios, which support heart and brain health. With a high smoke point of around 230°C, it’s perfect for deep-frying samosas and tempering dals. Cold pressing preserves lecithin, a nutrient that benefits brain function. This oil is widely used in Punjabi, Gujarati, and Maharashtrian kitchens for its health benefits and cooking versatility. Rich in vitamin K, it also helps support bone health and contains antioxidants that protect skin and hair. Choosing FSSAI-compliant cold-pressed soyabean oil ensures purity and safe consumption. Its natural nutritional profile and cooking adaptability make it a healthy and popular choice for Indian households focused on balanced, flavorful meals.
Cold-Pressed Mustard Oil
Cold-pressed mustard oil, also known as kachi ghani, is a staple in Bengali, Bihari, and Rajasthani kitchens. It boasts a healthy fat profile with around 60% monounsaturated fats (MUFA), 20% polyunsaturated fats (PUFA), and 11–12% saturated fats. Unique to mustard oil is allyl isothiocyanate, a natural compound with antimicrobial and anti-inflammatory properties. With the highest smoke point among common cooking oils at about 250°C, it is excellent for frying fish, making pickles, or massaging achaar. Cold-pressed mustard oil supports heart health by reducing bad cholesterol and increasing good cholesterol. It is also rich in vitamins A, C, and E, antioxidants, and essential minerals like zinc and calcium, which nourish skin, hair, and bones. Its strong, pungent flavor defines regional authenticity, adding a unique taste to traditional Indian dishes while offering numerous health benefits. Always choose FSSAI-compliant cold-pressed mustard oil for purity and safety.
Cold-Pressed Olive Oil
Cold-pressed olive oil (EVOO), though traditionally Mediterranean, is becoming popular in urban Indian kitchens. It contains about 75% monounsaturated fats (MUFA), mainly oleic acid, along with powerful antioxidants like oleocanthal. This oil has a low smoke point of 160–190°C, making it ideal for drizzling over salads, sautéing, or preparing low-heat tadkas. Higher heat cooking should use pomace olive oil variants. Cold pressing preserves nutrients and antioxidants, which support heart health by lowering bad cholesterol and reducing inflammation. It also helps maintain healthy skin and hair. Its rich, fruity flavor adds a heart-healthy touch to fusion Indian recipes. For higher heat cooking, pomace oil is better, but extra virgin cold-pressed olive oil is perfect for adding nutrition and taste to everyday meals safely.
FAQs
What makes cold-pressed oils healthier than refined oils?
Cold-pressed oils are extracted mechanically at low temperatures without heat or chemicals, preserving natural nutrients like vitamin E, antioxidants, and healthy fats that refining destroys. They contain zero chemical residues like hexane, making them safer and more nutritious for cooking.
Which cold-pressed oils are popular for Indian cooking?
Popular cold-pressed oils in India include mustard oil, groundnut oil, sunflower oil, soybean oil, cold-pressed canola oil, virgin coconut oil, and extra virgin olive oil. Each has distinct health benefits, authentic flavors, and ideal uses in regional recipes.
How do cold-pressed oils support heart health?
They are rich in monounsaturated (MUFA) and polyunsaturated fats (PUFA) that lower bad cholesterol (LDL) and raise good cholesterol (HDL), reducing heart disease risk. They also contain antioxidants and anti-inflammatory compounds beneficial for cardiovascular health.
Are cold-pressed oils better for weight management?
Yes, cold-pressed oils often contain medium-chain triglycerides (MCTs) and healthy fats that boost metabolism, promote satiety, improve digestion, and support fat burning, aiding in weight management.
Q5: Can cold-pressed oils nourish skin and hair?
A5: Absolutely. Oils like coconut, sesame, argan, and almond provide deep hydration, antioxidants, and vitamins that support skin repair, reduce inflammation, improve scalp circulation, and strengthen hair, making them excellent for topical use.
Conclusion: Choose the Best Cold-Pressed Oils in India
Switching to cold-pressed cooking oils in India is a smart lifestyle choice. These oils offer nutrient-rich, chemical-free options that enhance everyday meals and support wellness. Jivo leads with a variety of FSSAI-compliant cold-pressed oils, known for their authentic taste and cooking versatility. With responsible sourcing and quality focus, Jivo brings natural flavor and health benefits straight to your kitchen. Opt for Jivo oils best cold-pressed oils in India for a healthier cooking experience today.
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