Exploring the most popular cold-pressed oils in Indian cooking

Hey there, foodies! The fact that you have landed on this page shows that you are looking to add a healthy twist to your Indian cooking. If you are tired of using chemically refined oils, that neither taste great nor are nutritious, then Gramiyaa has a wonderful collection of the best cold pressed oils for cooking!

And today we're diving into our wonderful world of cold-pressed oils—that have been the secret ingredient in Indian cooking since ancient times. From the wholesome goodness of sesame oil to the aromatic coconut oil, we're about to unearth the most popular cold pressed oils that are sure to take your culinary masterpieces to the next level. So heat up your pans, and get your ladles…as we are going on a culinary adventure of cooking with nature's finest oils!

But why should we use cold pressed oils in India for cooking?

You must be noticing, that cold-pressed oils are making waves in Indian kitchens, and for good reasons. They are a healthier and more flavourful alternative to refined oils. Since they are extracted from seeds without the use of heat or chemicals, these oils retain their natural nutrients, taste, and antioxidants, making them an excellent choice for cooking and enhancing the flavours of traditional as well as modern dishes.

Before we delve into the most popular cold-pressed oils for Indian cooking, let's talk about why they're so amazing:

  1. Nutrients, check! Cold-pressed oils are extracted using a gentle process that preserves the natural nutrients, antioxidants, and flavour of the oil – meaning no chemicals and other adulteration. This ensures that you get all the health benefits without any compromise on taste.
  2. Smoke Point, check! As against refined oils, cold-pressed oils have a lower smoke point, which makes them ideal for moderate heat cooking methods like sautéing. They are safe even for pan frying, deep frying and baking, making them a healthier choice for cooking a variety of thi


Smoke Point


Suitable for

Groundnut oil



Medium-heat cooking: Sautéing, tempering, seasoning

Coconut oil


Sweet coconutty

Sesame oil

177 °C

Bold, earthy nutty

Sunflower oil



High-heat cooking: Roasting, flavoring, deep-frying

Mustard oil


Moderately pungent


Rich, roasted, nutty

3. Healthy Fats, check! Cold-pressed oils are rich in monounsaturated and polyunsaturated fats (MUFA & PUFA), which are known to promote heart health by lowering cholesterol levels and reducing the risk of heart disease. The good fats in them are very good for the overall health of the body.

4. Flavour, check! Have you ever tasted food made in cold pressed oils? If not, then you must! The taste and aroma are simply unmatchable. Cold-pressed oils add a rich and flavourful depth to the food, enhancing the taste of your favourite recipes without the need for artificial taste-makers or flavourings.

5.Variety, check! From adding a few drops on your salads to marinating meats and vegetables, cold-pressed oils offer endless culinary options. They can be used for cooking, baking, and even as a nutritious addition to smoothies and shakes. Some oils, such as sesame oil and coconut oil, can also be used for external application.

Unravelling which cold pressed oil is best for cooking in India

So you are now aware of the multiple benefits of using cold pressed oils in cooking. Now, let's explore the most popular cold-pressed oils for Indian cooking -

1.Cold pressed coconut oil:

    • This aromatic oil is rich in medium-chain triglycerides (MCTs) and lauric acid
    • This oil gives a boost of instant energy and supports immunity.
    • It is also rich in antioxidants that can help fight free radicals and protect against inflammation.
    • It has a delicate aroma and taste, which adds a tropical twist to food.
    • It is most commonly used in South Indian cuisine, particularly in Kerala, for tempering, pan frying, and making curries

        2.Cold pressed sesame Oil:

        • The best cold pressed sesame oil in India at Gramiyaa is loaded with antioxidants.
        • It promotes a healthy heart, supports skin and hair health, and is believed to have anti-inflammatory properties as well.
        • It is a great source of vitamin E, again, great for skin and hair.
        • The oil has a rich, nutty flavour and aroma, which enhances the taste of South Indian dishes.
        • More commonly used in Tamil and Telugu cuisine, sesame oil is excellent for tempering, making curries and gravies, and drizzling over dosas and idlis, and also for mixing idli podi.

        3.Cold pressed mustard oil:

        • Mustard oil is a great source of omega-3 fatty acids, MUFA (monounsaturated fats), and antioxidants like selenium and vitamin E.
        • Mustard oil helps in digestion, promotes immunity, and supports heart health.
        • It is also a good source of glucosinolates, substances with potential anti-cancer properties.
        • Mustard oil has a strong, pungent flavour and aroma, which adds depth to North Indian curries and pickles. It is particularly used in Bihari and Bengali cuisines.
        • Apart from everyday cooking, mustard oil is also used for pickling, and marinating meats and vegetables.

          4.Cold pressed groundnut oil:

          • This oil is a great source of vitamin E and MUFA.
          • Regular consumption of groundnut oil promotes healthy skin and hair.
          • Due to the presence of plant sterols, it helps in lowering cholesterol levels, and may even reduce the risk of heart diseases.
          • It also contains resveratrol, a compound with antioxidant and anti-inflammatory properties.
          • Groundnut oil has a mild, nutty flavour with a light aroma, and is suitable for a variety of cooking methods.
          • It is commonly used for sauteing, tempering, roasting, and stir-frying, all across the country.

          5.Cold pressed sunflower Oil:

          • Loaded with vitamin E and linoleic acid, sunflower oil is great for skin health.
          • It also supports heart health, and has anti-inflammatory properties.
          • It also contains antioxidants that help protect cells from damage.
          • Sunflower oil has a mild, neutral flavour and aroma, which makes it suitable for a variety of cooking styles.
          • It is perfect for frying, baking, and salad dressings.
          • Sunflower oil is one of the most commonly used oils in Indian households for cooking and as a base for homemade masalas and spice blends.

            Cold-pressed oils are not only delicious but also nutritious additions to your kitchen. Whether you're frying up pakodas or seasoning a savoury curry, these natural oils will elevate your dishes with their rich flavours and health benefits. Apart from these oils, Gramiyaa also offers pure Hallikar A2 cow ghee, which is yet another indispensable ingredient in Indian cooking.

            Now that you know about the various benefits of using cold pressed oils in Indian cuisine, go ahead and make them a part of your kitchen.

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