Daman, 15th October 2026 – As Indian families pay greater attention to the ingredients used in everyday meals, many are asking: Is cold pressed groundnut oil healthy? Ekas Healthy Foods highlights the nutritional characteristics of traditionally extracted groundnut oil and how it can fit into a balanced Indian diet.

Groundnut oil has long been used in Gujarati, Maharashtrian, and other regional Indian cuisines. Its pleasant nutty flavour and versatility make it a familiar choice for preparing sabzis, curries, and homemade meals.

Cold pressed groundnut oil is extracted using mechanical pressure while limiting excessive heat. This method generally involves fewer refining stages and helps retain the characteristic flavour of groundnuts.

What Is Cold Pressed Groundnut Oil?

Cold pressed groundnut oil is an edible vegetable oil obtained by mechanically pressing groundnuts without intentionally applying high heat during extraction.

Unlike extensively refined oils, cold pressed varieties generally retain more of their natural nutty aroma and flavour.

The finished oil's quality depends on groundnut selection, extraction conditions, filtration, packaging, and storage.

Families interested in traditionally extracted cooking oils can explore cold pressed groundnut oil from Ekas Healthy Foods.

Is Cold Pressed Groundnut Oil Healthy for Daily Consumption?

Cold pressed groundnut oil can be part of a healthy diet when used in appropriate quantities and at suitable cooking temperatures.

Its main nutritional advantage comes from its fatty-acid composition, which includes monounsaturated and polyunsaturated fats.

Replacing some saturated fats with unsaturated fats can help maintain healthy LDL cholesterol levels.

However, cold pressing alone does not automatically make groundnut oil healthier than refined groundnut oil. The overall diet, cooking practices, and quantity consumed remain important.

Key Health Benefits of Cold Pressed Groundnut Oil

1. Provides Heart-Friendly Unsaturated Fats
Groundnut oil contains oleic acid, a monounsaturated fatty acid, along with polyunsaturated fats.
Replacing foods high in saturated fat with unsaturated-fat sources can support healthy blood cholesterol levels.

2. Contains Vitamin E
Groundnut oil naturally contains Vitamin E, an antioxidant nutrient that helps protect cells from oxidative damage.
The actual amount depends on the groundnut variety and processing conditions.

3. Supports a Balanced Diet
Cold pressed groundnut oil provides dietary fat, which helps the body absorb fat-soluble vitamins from food.
However, it should be consumed as part of a varied diet that includes vegetables, fruits, whole grains, pulses, and other nutritious ingredients.

4. Retains Natural Nutty Flavour
Cold pressing helps preserve the characteristic taste and aroma of groundnuts.
This flavour can make everyday Indian recipes enjoyable without relying on excessive seasoning.

5. Suitable for Several Cooking Methods
Groundnut oil can be used for vegetable preparations, curries, and sautéing when the cooking temperature is suitable for the particular product.

How to Use Cold Pressed Groundnut Oil in Indian Cooking

Cold pressed groundnut oil complements several traditional Indian dishes.

Popular applications include:

Gujarati sabzis: Preparing seasonal vegetable dishes.
Maharashtrian recipes: Cooking traditional regional preparations.
Dal tempering: Adding flavour to selected dal recipes.
Curries and gravies: Preparing homemade masalas.
Vegetable sautéing: Cooking vegetables at suitable temperatures.
Traditional snacks: Preparing recipes where the oil is appropriate for the required heat.

For prolonged high-temperature frying, consumers should follow the manufacturer's recommendations and avoid overheating or repeatedly reheating oil.

Cold Pressed Groundnut Oil vs Refined Groundnut Oil

The main difference lies in extraction and processing.

Cold Pressed Groundnut Oil: Mechanically extracted while limiting excessive heat. It generally undergoes fewer refining stages and retains a stronger nutty flavour.

Refined Groundnut Oil: Undergoes additional processing to remove impurities, reduce odour, and create a more neutral taste.

Both contain monounsaturated and polyunsaturated fatty acids.

The nutritional differences depend on the specific products and processing methods. Neither is automatically healthier in every situation.

Is Cold Pressed Groundnut Oil Good for Heart Health?

Cold pressed groundnut oil can be a suitable option for heart-conscious cooking because it contains unsaturated fatty acids.
However, its benefits depend on what it replaces in the diet.

Replacing some butter, ghee, or other saturated-fat-rich ingredients with unsaturated oils may help improve blood cholesterol levels.

Simply adding more groundnut oil to an already high-fat diet does not provide the same advantage.

People managing high cholesterol or cardiovascular conditions should follow personalised dietary advice from a qualified healthcare professional.

How Much Cold Pressed Groundnut Oil Should You Use Daily?

There is no single recommended amount of groundnut oil suitable for everyone.

Daily cooking oil requirements depend on age, activity level, calorie needs, and the amount of fat consumed from other foods.
Since all edible oils provide approximately nine calories per gram, portion control is important.

Using measured quantities rather than pouring oil freely can help households manage their overall fat intake.

How to Choose Quality Cold Pressed Groundnut Oil

Before purchasing, consumers should consider several factors.

Check the Extraction Method: Look for information about cold pressing or traditional wooden ghani extraction.

Read the Ingredient List: Confirm that the product contains groundnut oil and check for declared blends.

Review Product Labelling: Check manufacturer details, batch number, best-before date, and applicable FSSAI licence information.

Examine Packaging: Choose properly sealed containers and follow storage instructions.

Check Freshness: Review manufacturing and best-before dates before purchasing.

Consider Allergies: People with groundnut allergies should avoid unrefined groundnut oil unless a qualified healthcare professional confirms it is safe.

Why Choose Ekas Cold Pressed Groundnut Oil?

Ekas Healthy Foods focuses on traditional extraction methods and ingredient quality.

The brand's approach includes:

Careful selection of groundnuts
Traditional wooden ghani extraction
Minimal processing
Retention of characteristic nutty flavour
Hygienic handling and packaging
Attention to freshness and product quality
Families can also explore traditionally extracted cooking oils from Ekas Healthy Foods for different everyday cooking requirements.

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 quality ingredients, traditional preparation methods, 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