Winter in India is all about warm family meals and the rich aroma of homemade snacks. During these colder months, we cook more hearty dishes that require oils able to handle high heat while adding great flavour and nutrition. The best cold-pressed oils in India are perfect for this. Unlike regular refined oils that lose nutrients in processing, cold-pressed oils keep all their natural vitamins, healthy fats, and authentic taste.
Cold-pressed oil is made by slowly extracting oil without heat or chemicals. This method preserves the oil’s antioxidants that help fight winter ailments and keeps the natural flavours intact. Whether cooking sarson ka saag, frying puris, or making gond ke laddoo, these oils enhance the taste and nutrition of your dishes. Here are five healthy cold-pressed oils every Indian kitchen should have this winter, each bringing unique benefits to your cooking.
Why Cold-Pressed Oils Are Perfect for Winter Cooking
In winter, Indian cooking becomes richer with more frying and hearty gravies that keep us warm. This calls for the best winter oil for cooking in India, and cold-pressed oils fit perfectly. Cold-pressed oils are naturally extracted under minimal heat and they have a higher smoke point, meaning they don’t burn easily even at high heat, making them great for cooking diverse recipes.
These oils contain healthy fats like monounsaturated and polyunsaturated fats, which are good for heart health. Their natural antioxidants help boost immunity to fight cold and flu during winter. Plus, they add authentic flavours to traditional recipes—mustard oil brings a pungent taste to Punjabi dishes, and coconut oil adds a sweet aroma to South Indian sweets. That’s why cold-pressed oils are an excellent choice for winter cooking in India, combining nutrition, health benefits, and flavour naturally.
5 Best Cold-Pressed Oils in India for Winter Wellness
Winter calls for cooking with oils that not only add flavour but also support your health during the cold months. These best cold-pressed oils in India retain their natural nutrients and antioxidants, helping boost immunity, keep the body warm, and nourish the skin. Discover the top five cold-pressed oils that combine authentic taste with winter wellness to make your meals both healthy and delicious.
1. Cold-Pressed Kachi Ghani Mustard Oil – The Heart of Winter Cooking
Mustard oil is a winter favourite in many North Indian kitchens because of its strong, fresh aroma when heated. It contains about 60% monounsaturated fats and polyunsaturated fats, which support heart health. With a high smoke point of around 250°C, this oil is good for deep-frying, slow cooking, and marinating.
When cooking dishes like sarson ka saag or Punjabi curries, the strong smell of mustard oil softens and leaves a mild nutty flavour that pairs well with winter vegetables like methi, gobhi, and spinach. It’s also great for marinating tandoori chicken or making crunchy mathri that stays fresh for days.
The healthy fats in mustard oil help improve blood circulation and reduce bad cholesterol, supporting overall heart health. Mustard oil also has natural antibacterial properties that protect against winter infections. Ayurveda recommends it for better digestion during heavy winter meals. For best taste and nutrition, it’s advised to keep mustard oil in sunlight for 2–3 days before first use to reduce sharpness while keeping nutrients intact. Using mustard oil in moderation is important due to its erucic acid content, which at high levels may affect heart health, so balance and care are key.
Also Read: Why Choose Cold-Pressed Mustard Oil? 10 Health Benefits You Should Know
2. Cold-Pressed Groundnut Oil – Festive Cooking Essential
Groundnut oil is a favourite in winter celebrations across Gujarat, Maharashtra, and South India. It contains about 46% monounsaturated fats, 32% polyunsaturated fats, and plenty of vitamin E, making it a healthy choice. With a smoke point of 230°C, it is perfect for festive frying.
This oil adds a mild, nutty flavour that doesn’t overpower spices, making it ideal for dishes like farsan, sev, undhiyu, and South Indian vadas. It creates a crispy outside and keeps food moist inside, perfect for Diwali snacks or Gujarati handvo.
The vitamin E in groundnut oil helps protect skin from winter dryness, while antioxidants like resveratrol boost immunity. Its stability at high heat ensures most nutrients stay intact during cooking, making it one of the best cooking oils in India for taste and health. You can also use it for marinating fish or making peanut-based gravies for an unbeatable flavour.
Also Read: Does Groundnut Oil Boost Brain Health? A Simple Guide to Its Benefits
3. Cold-Pressed Sunflower Oil – Everyday Winter Companion
Cold-pressed sunflower oil is a great choice for daily winter cooking because it balances health and taste well. It contains about 65% monounsaturated fats and is rich in vitamin E, with around 44 mg per 100g. Its smoke point of 227°C makes it suitable for stir-frying, deep-frying, and other cooking methods.
This oil has a mild, neutral flavour that lets your spices stand out. It’s perfect for cooking seasonal greens, tempering dal, or making soft parathas stuffed with gobhi or aloo. Its light texture helps balance heavier winter meals by keeping them easy to digest without losing taste.
The high vitamin E in sunflower oil helps fight skin dryness and protects cells from damage. It also contains linoleic acid, which helps maintain healthy cholesterol and supports overall wellness. Families who cook multiple times a day find sunflower oil practical because it doesn’t leave a strong aftertaste. For better stability in cooking, choosing high-oleic sunflower oil is a good option.
Also Read: Best Sunflower Oil in India for Cooking: Why Cold-Pressed Sunflower Oil Stands Out
4. Cold-Pressed Canola Oil – Health-Conscious Choice
Cold-pressed canola oil is a great choice for families who want healthy cooking without changing the taste of their food. It has the lowest saturated fat content among common cooking oils, about 7%, and is rich in 61% monounsaturated fats plus valuable omega-3 fatty acids. With a smoke point of 204°C, it suits most Indian cooking methods.
This oil is perfect for light sautéing of winter vegetables, baking healthier cakes, or making nutritious salad dressings with carrots, beetroot, and cabbage. It maintains its quality well in low-heat cooking and doesn’t add strong flavours, so it works well with traditional spices.
Canola oil’s omega-3 content supports brain health and reduces inflammation, helping boost immunity in winter. Its heart-healthy fat profile assists in managing cholesterol levels, and it also improves insulin sensitivity, making it a good option for diabetic-friendly cooking. You can mix it with spices for salad dressings or use it as a base for baking winter cookies.
Also Read: Is Canola Oil the Best Cooking Oil in India? Exploring Healthy and Cold-Pressed Options
5. Extra Virgin Coconut Oil – Immunity and Sweetness
Extra virgin coconut oil is a winter favourite in South Indian kitchens, adding a touch of tropical warmth and natural sweetness to dishes. It is rich in medium-chain triglycerides (MCTs), with about 50% lauric acid, and has a smoke point of 177°C, making it ideal for medium-heat cooking and baking.
Use this oil to make sweets like mysore pak and coconut laddus or to flavour rice and vegetable stir-fries. Its sweet aroma blends well with winter spices like cardamom, saffron, and dry fruits, enhancing your traditional recipes.
Lauric acid in coconut oil gives it strong antimicrobial properties that help fight viruses and bacteria during flu season. MCTs provide quick energy, helping you feel warm and active in cold weather. Coconut oil also supports thyroid function and aids digestion of heavy winter meals. For an immunity boost, adding a teaspoon to warm turmeric milk before bedtime is a simple and effective habit. This oil nourishes your body and keeps your winter cooking delicious and healthy. Extra virgin coconut is one of the best cold-pressed oils in India to use in winter because it has a positive impact on skin and health.
How to Store Cold-Pressed Oils in Winter
Proper storage keeps your oils fresh and nutritious throughout winter. Always store them in cool, dark places away from the stove. Use dark glass bottles or steel containers to protect from light. Mustard oil benefits from 2-3 days of sunlight exposure before first use, but keep other oils away from direct sun.
Check for rancid smell before cooking – fresh oils have pleasant aroma. Use smaller containers after opening to prevent oxidation. Cold weather actually helps preserve oil quality, so winter is the best time to stock up on healthy cold-pressed oils. Proper storage ensures your oils remain fresh for 6-12 months.
Also Read: Is It Safe to Use Cooking Oil After It Turns Solid in Winter?
Choose Best Cold-Pressed Oil Brand in India
Quality makes all the difference in cold-pressed oils. Among many options available, Jivo stands out as the largest seller and distributor of cold-pressed canola oil in India. Jivo understands our Indian cooking traditions and nutritional needs better than anyone else.
They use traditional wooden cold-pressing methods that preserve every bit of natural flavour and nutrition. Jivo sources their oils from the finest farms across India and maintains strict quality control at every step. Whether you need pungent mustard oil for Punjabi cooking or sweet coconut oil for festivals, Jivo offers authentic taste you can trust.
What sets Jivo apart as one of the best cooking oil brands in India is their consistency. Every bottle delivers the same quality, batch after batch. They avoid chemicals and additives completely, giving you pure nutrition for your family. Available across India, Jivo makes it easy to bring best cold-pressed oils in India to your kitchen. Millions of Indian households trust Jivo for their daily cooking needs.
8 Must-Try Winter Recipes with These Oils
- Sarson ka Saag – Mustard oil tadka brings authentic Punjabi flavour
- Gujarati Undhiyu – Groundnut oil for perfect texture
- Crispy Mathri – Sunflower oil ensures long shelf life
- Mysore Pak – Extra virgin coconut oil for melt-in-mouth sweetness
- Winter Vegetable Stir-fry – Canola oil keeps it light and healthy
- Sev for Snacking – Groundnut oil creates perfect crunch
- Coconut Rice – Coconut oil enhances aroma
- Palak Paneer – Mustard oil tempering elevates the dish
Conclusion
This winter, enhance your cooking with these five healthy cold-pressed oils. Mustard oil brings traditional warmth and flavour, groundnut oil adds rich taste to festive dishes, sunflower oil is perfect for daily cooking, canola oil supports heart health, and coconut oil boosts immunity while adding natural sweetness to desserts.
Choosing the right oils makes every meal more nutritious and delicious. Among the best cooking oil brands in India, Jivo’s cold-pressed oils are known for their authentic flavour and quality. As one of India’s leading distributors of cold-pressed canola oil, Jivo brings top-quality oils to your kitchen for perfect winter cooking.
Switch to Jivo’s cold-pressed oils this winter and enjoy meals that nourish your family with rich flavour and health benefits.