A Guide to Pick the Right Cold Pressed Oils for Cooking

With growing awareness about healthy eating, many households in India are shifting to cold pressed oils for cooking. But how do you know which one is right for your kitchen? In this blog, we’ll guide you through picking the best cold pressed oils based on smoke point, flavor, regional cuisines, and health benefits.

What Are Cold Pressed Oils?

Cold pressed oils are extracted from seeds, nuts, or fruits using a mechanical wooden press (called ghani or chekku) without applying heat. This traditional method helps retain nutrients, antioxidants, aroma, and flavor.

Unlike refined oils, cold pressed oils are:

• Free from chemicals and preservatives
• Rich in natural vitamins and polyunsaturated fats
• Environmentally friendly and minimally processed

Top Cold Pressed Oils in India & How to Use Them

1. Cold Pressed Groundnut Oil (Peanut Oil)

Best For: Deep frying, tadka, and stir-frying

Smoke Point: ~220°C

This is one of the most versatile oils used in Indian households. With a mild nutty flavor and high stability, it's perfect for pakoras, dosas, and curries.

2. Cold Pressed Coconut Oil

Best For: South Indian cooking, sautéing, hair & skin care

Smoke Point: ~200°C

Common in Kerala and coastal cuisines, it gives a distinct aroma and is great for cooking fish fry, avial, and stews.

3. Cold Pressed Sesame Oil (Til/Gingelly)

Best For: Tamil, Andhra, and Maharashtrian recipes, pickling

Smoke Point: ~210°C

Sesame oil enhances flavors in podis, chutneys, and traditional sweets. It also acts as a natural preservative.

4. Cold Pressed Mustard Oil

Best For: Bengali, Punjabi, and Bihari cooking

Smoke Point: ~250°C (after smoking once)

With a pungent aroma and powerful taste, mustard oil is excellent for cooking fish curry, sarson da saag, and achars. Always heat till it smokes to remove rawness.

5. Cold Pressed Sunflower Oil

Best For: All-purpose Indian cooking, frying, and baking

Smoke Point: ~230°C

Neutral in flavor and light, it’s suitable for daily use in sabzis, dal, and rotis for people who prefer milder tasting food.

How to Choose the Right Cold Pressed Oil

✔ Match the Oil with Your Cooking Style

• Frying: Use high smoke point oils like groundnut, mustard, or sunflower
• South Indian dishes: Coconut or sesame oil enhances authenticity
• Pickles & tadkas: Sesame and mustard oil are great choices

✔ Consider Flavor Profiles

Some oils are strong in aroma (like mustard or sesame), while others are neutral (like sunflower). Choose based on the dish you're preparing.

✔ Cold Pressed = Freshness Matters

Always buy in small batches from reliable sources. Cold pressed oils are unrefined and can turn rancid if not stored properly.

✔ Check for Purity

Always check the label for:

• No additives or preservatives
• Single ingredient oil (no blending)
• Wood/Marachekku pressed method

Common Myths About Cold Pressed Oils

• Myth: Cold pressed oils are not suitable for frying – Truth: Some, like groundnut and mustard, are great for high heat
• Myth: They are too expensive – Truth: A little goes a long way and they offer more nutrition per use
• Myth: They have a short shelf life – Truth: If stored in a cool, dark place, they last 3–6 months easily

Cold Pressed Oil for Different Indian Cuisines

Region	Recommended Cold Pressed Oil
South India (Tamil, Kerala, Karnataka)	Coconut Oil, Sesame Oil
East India (Bengal, Assam, Bihar)	Mustard Oil
North India (Punjab, UP, Delhi)	Mustard Oil, Sunflower Oil
West India (Maharashtra, Gujarat)	Groundnut Oil, Sesame Oil

Why Buy Cold Pressed Oils from Sutrakart?

• Freshly extracted using traditional wooden ghani
• No chemicals, no preservatives, no additives
• 1-day delivery in Bangalore & across India

Browse Cold Pressed Oils Now →

Final Thoughts

Choosing the right cold pressed oils for cooking can boost your health, elevate taste, and preserve tradition. Match the oil with your recipe and cooking method, and always prioritize purity and freshness. Whether it's sizzling pakoras or a light veggie stir-fry, there’s a cold pressed oil perfect for every Indian kitchen.