Daman, 19th October 2026 – Choosing the right cooking oil is an important part of preparing balanced and flavourful meals. Indian households use edible oils for everything from everyday sabzis and dal tempering to traditional curries and regional dishes.
With growing interest in traditionally extracted products, many families are searching for the best cold pressed oil for daily cooking.
Ekas Healthy Foods highlights the characteristics of popular cold pressed oils and explains how to choose suitable options based on flavour, nutritional composition, and cooking requirements.

What Is Cold Pressed Cooking Oil?

Cold pressed oil is extracted from seeds or nuts through mechanical pressure while limiting excessive heat during processing.
Unlike extensively refined oils, cold pressed varieties generally undergo fewer processing stages and retain more of their characteristic natural aroma.

Traditional wooden ghani extraction is one method used to produce mechanically pressed oils.
However, the nutritional quality of an oil depends on its source, fatty-acid composition, processing conditions, and storage.
Consumers can explore cold pressed oils for daily cooking from Ekas Healthy Foods.

Best Cold Pressed Oil for Daily Cooking in India

Different oils suit different Indian recipes. Choosing an appropriate variety depends on the flavour and temperature required.

1. Cold Pressed Groundnut Oil

Groundnut oil is a practical choice for many Indian households.
It contains monounsaturated and polyunsaturated fats and has a pleasant nutty flavour.

Suitable for:
Gujarati sabzis
Maharashtrian dishes
Everyday curries
Dal tempering
Light sautéing
Groundnut oil can be a useful everyday option when consumed in appropriate quantities.

2. Cold Pressed Mustard Oil
Mustard oil is traditionally used in Bengali, Punjabi, and Bihari cooking.
Its strong aroma adds a characteristic flavour to regional dishes.
It contains unsaturated fatty acids, including plant-based omega-3 alpha-linolenic acid.
However, mustard oil can also contain erucic acid. Consumers should choose food-grade products that meet applicable safety requirements.

Suitable for:

Traditional curries
Fish preparations
Vegetable dishes
Regional pickles

3. Cold Pressed Sesame Oil
Sesame oil is widely appreciated in South Indian cooking.
It contains unsaturated fatty acids and naturally occurring compounds associated with sesame seeds.
Its characteristic flavour complements several traditional recipes.

Suitable for:

South Indian vegetable preparations
Chutneys
Selected tempering recipes
Traditional rice dishes

4. Cold Pressed Sunflower Oil
Sunflower oil is often chosen for its relatively mild flavour.
Conventional sunflower oil generally contains substantial amounts of polyunsaturated linoleic acid.
High-oleic sunflower oil has a different fatty-acid composition and may offer greater stability for certain cooking applications.

Suitable for:
Everyday vegetable dishes
Dal preparations
Curries
Light sautéing

5. Cold Pressed Coconut Oil
Coconut oil is commonly used in Kerala and other coastal cuisines.
Its distinctive flavour complements several regional recipes.

However, coconut oil contains a high proportion of saturated fat, so moderate use is advisable.

Suitable for:

Kerala-style curries
Coastal vegetable dishes
Traditional coconut-based preparations
Comparison of Cold Pressed Oils for Daily Cooking
Cold Pressed Oil
Main Characteristics
Common Uses
Groundnut oil
Rich in monounsaturated fats, nutty flavour
Sabzis, curries, tempering
Mustard oil
Pungent aroma, contains omega-3 ALA
Regional curries, fish dishes
Sesame oil
Unsaturated fats, distinctive flavour
South Indian recipes
Sunflower oil
Fatty-acid composition varies by variety
Sabzis, dals, sautéing
Coconut oil
High saturated-fat content, coconut aroma
Coastal Indian dishes

No single oil is ideal for every recipe or nutritional requirement.

Is Cold Pressed Oil Healthier Than Refined Oil?

Cold pressed oils generally undergo fewer refining stages and may retain more of their characteristic flavour and certain minor compounds.
Refined oils undergo additional processing to remove impurities and create a more neutral product.
However, cold pressing alone does not automatically make an oil healthier.
The fatty-acid composition, overall dietary pattern, cooking temperature, and amount consumed are more important considerations.

Which Cold Pressed Oil Is Best for Heart-Conscious Cooking?

Oils containing more unsaturated fats can be useful in a heart-conscious eating pattern when they replace saturated-fat-rich ingredients.
Groundnut, sesame, and sunflower oils provide unsaturated fatty acids.
Mustard oil also contains unsaturated fats, but its erucic acid content should be considered.
Coconut oil contains more saturated fat than these alternatives.
No single cooking oil can independently prevent cardiovascular disease.

Can Cold Pressed Oil Be Used for Frying?

Some cold pressed oils can be used for frying, depending on their composition, processing, and recommended cooking temperature.
However, not every cold pressed oil is suitable for prolonged high-temperature frying.
For deep frying, choose an oil specifically suitable for the intended heat level.
Avoid overheating oil or repeatedly reheating the same batch.

How Much Cold Pressed Oil Should You Use Daily?

All edible oils are calorie-dense, providing approximately nine calories per gram.
Daily requirements depend on individual energy needs, activity levels, and overall dietary fat intake.
Using measured amounts can help households avoid excessive consumption.
Choosing a quality oil is important, but portion control remains essential.

How to Choose Quality Cold Pressed Oil

Before purchasing, consumers should consider several factors.

Extraction Method: Look for clear information about cold pressing or wooden ghani extraction.

Ingredient List: Check the oil type and any declared blends.

FSSAI Information: Review applicable licence and manufacturer details.

Freshness: Check manufacturing and best-before dates.

Packaging: Choose properly sealed, food-safe containers.

Cooking Requirements: Select an oil suitable for the recipe and intended temperature.

Storage: Keep oils away from direct sunlight, excessive heat, and prolonged air exposure.

Why Choose Ekas Healthy Foods?

Ekas Healthy Foods offers traditionally extracted edible oils for different Indian cooking preferences.

The brand focuses on:
Careful selection of seeds and nuts
Traditional wooden ghani extraction
Minimal processing
Retention of characteristic natural flavours
Hygienic handling and packaging
Attention to freshness and product quality

Consumers can explore traditionally extracted cooking oils from Ekas Healthy Foods for everyday meals.

Frequently Asked Questions

Which is the best cold pressed oil for daily cooking?
Groundnut oil can be a practical everyday option for many Indian households. Mustard, sesame, and sunflower oils may also be suitable depending on the recipe and individual dietary needs.

Is cold pressed groundnut oil good for daily cooking?
Yes. It contains unsaturated fats and can be used for everyday cooking at suitable temperatures.

Can cold pressed oils be used for high-heat cooking?
Some varieties can tolerate higher temperatures, but suitability depends on the specific oil. Always follow the manufacturer's recommendations.

Should families rotate different cooking oils?
Using different oils can add flavour variety, but regular rotation is not a nutritional requirement.

About Ekas Healthy Foods

Based in Daman, India, Ekas Healthy Foods offers traditionally extracted groundnut, mustard, sesame, sunflower, coconut, and almond oils.

The brand also offers A2 Gir Cow Bilona Ghee and honey.

Ekas Healthy Foods focuses on traditional preparation methods, quality ingredients, and helping Indian families make informed food choices.

Contact Information

Company: Ekas Healthy Foods
Phone: +91 90812 38888
Email: [email protected]
Website: https://www.ekashealthyfoods.com/
Location: Daman, India