Cold-Pressed Oils — The Traditional Way
Coconut, groundnut, sesame, and mustard oils extracted without heat. Smoke point table, MUFA/PUFA profiles, purity tests, and regional cooking guides.
Cold-Pressed Cooking Oils — Comparison (per 100g)
| Oil | Smoke Point | MUFA | PUFA | SFA | Best For |
|---|---|---|---|---|---|
| Coconut Oil (CP) | 177°C | 6% | 2% | 92% | Sweets, sautéing, South Indian cooking |
| Groundnut Oil (CP) | 160°C | 46% | 32% | 17% | South Indian cooking, tadka, medium heat |
| Sesame / Gingelly (CP) | 177°C | 39% | 42% | 14% | Finishing, dressings, South Indian |
| Mustard Oil (CP) | 250°C | 60% | 21% | 12% | All cooking, North/East India |
| Olive Oil (CP/EVOO) | 160–190°C | 73% | 11% | 14% | Salads, light sautéing, finishing |
| Castor Oil | N/A | — | — | — | External use only — hair, skin, joints |
| Eucalyptus Oil | N/A | — | — | — | Medicinal only — inhalation, topical |
CP = Cold-Pressed. Smoke points for cold-pressed oils are lower than refined. MUFA = Monounsaturated, PUFA = Polyunsaturated, SFA = Saturated Fatty Acids.
Product Guides
Cold-Pressed Coconut Oil
Lauric acid, MCTs, and the truth about saturated fat. Smoke point, cooking uses, and skin application.
2 min read
Virgin Coconut Oil
Unrefined, cold-pressed VCO vs standard cold-pressed. What changes and when the premium is worth it.
1 min read
Cold-Pressed Groundnut Oil
High MUFA (46%) for heart health. Traditional South Indian cooking oil — complete guide.
1 min read
Cold-Pressed Sesame Oil (Gingelly)
Sesamol antioxidants, high smoke point, and traditional uses in South Indian cooking and medicine.
1 min read
Cold-Pressed Mustard Oil
Highest smoke point at 250°C. Erucic acid debate, North Indian traditions, and cooking guide.
1 min read
Cold-Pressed Castor Oil
Not for cooking — traditional medicinal oil for hair, skin, joints, and digestive use.
2 min read
Cold-Pressed Olive Oil
MUFA-rich Mediterranean staple. How to use it in Indian cooking and what the smoke point limits.
1 min read
Eucalyptus Oil
Medicinal, not food. Inhalation for congestion, topical for pain, and safe use guidelines.
2 min read
Knowledge Articles
Cold-Pressed vs Refined Oil — What's the Difference?
What happens during refining. Nutrient loss, solvents used, and why cold-pressed matters.
2 min read
Cooking Oil Smoke Points — Complete Guide
Every Indian cooking oil smoke point and which to use for deep fry, sauté, and finishing.
3 min read
How to Test Oil Purity at Home
Refrigerator test for coconut oil, colour and smell tests, and adulteration tests for edible oils.
2 min read
Best Cooking Oil by Indian Region
Why South India uses coconut, North India uses mustard, and East India uses mustard too.
3 min read