Cold-Pressed Groundnut Oil
46% MUFA — the same heart-healthy oleic acid as olive oil, in the traditional fat of South Indian kitchens.
TLDR — What You Need to Know
- Cold-pressed groundnut (peanut) oil has 46% MUFA — oleic acid, the same beneficial fat as olive oil
- Traditional cooking oil across South India and parts of Maharashtra — authentic flavour for South Indian cuisine
- Smoke point 160°C cold-pressed (230°C refined) — suitable for South Indian cooking, tadka, and medium-heat frying
- Heart health: MUFA-rich oils reduce LDL while maintaining HDL — the favourable lipid profile
- Warning: groundnut oil is a common allergen — people with peanut allergy should avoid
- Cold-pressed retains natural vitamin E (tocopherols) and the characteristic groundnut aroma
Fatty Acid Profile
Cold-Pressed Groundnut Oil — Nutrition Facts (per 100g)
Per 100g cold-pressed groundnut oil
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 899 kcal | — |
| Total Fat | 99.9 g | — |
| MUFA (Oleic Acid) | 46.2 g | — |
| PUFA (Linoleic Acid) | 32.0 g | — |
| SFA (Palmitic Acid) | 11.6 g | — |
| Vitamin E | 15.7 mg | 105% |
| Phytosterols | ~200 mg | — |
Cooking Uses
Groundnut oil was the dominant cooking oil in South India before the introduction of refined oils. It is:
- Ideal for: tadka, sautéing vegetables, South Indian curries, and deep-frying at medium heat (use refined for high-heat deep frying)
- Traditional South Indian uses: peanut oil is the correct fat for authentic Karnataka, Tamil Nadu, and Andhra Pradesh cooking
- Not suitable for: high-heat deep frying above 160°C (cold-pressed version)
Home Test: Aroma and Freezer Test for Groundnut Oil
Steps
- 1 Smell the oil — genuine cold-pressed groundnut oil has a characteristic roasted peanut aroma
- 2 Place oil in freezer for 1 hour
- 3 Observe — pure groundnut oil should remain liquid or become slightly cloudy but not solidify in the freezer
Pure / Pass
Distinct roasted peanut aroma. Remains liquid in freezer (groundnut oil has a very low freezing point around -3°C). Clear golden colour in bottle.
Adulterated / Fail
No peanut aroma suggests refined or blended oil. Solidification in the freezer suggests coconut oil or palm oil blending. Very pale or colourless oil suggests refined oil sold as cold-pressed.
Cold-Press vs Expeller — The Temperature Difference
Traditional wood-pressed (chekku) extraction keeps oil below 45°C, preserving heat-sensitive polyphenols and tocopherols. Industrial expeller pressing reaches 85-120°C. The colour, aroma, and nutrient profile of genuine cold-pressed groundnut oil is noticeably different — darker, nuttier, with intact vitamin E.
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Frequently Asked Questions
Q Is groundnut oil good for heart health?
Is groundnut oil good for heart health?
Yes — 46% MUFA (primarily oleic acid, the same as olive oil) makes groundnut oil one of the better cooking oils for heart health. MUFA reduces LDL without lowering HDL. Cold-pressed version also retains vitamin E tocopherols. Better cardiovascular profile than coconut oil or ghee for everyday cooking.
Q Can people with peanut allergies use groundnut oil?
Can people with peanut allergies use groundnut oil?
Refined groundnut oil has most peanut proteins removed and is considered lower risk by some allergists. Cold-pressed groundnut oil retains more peanut proteins and should be avoided entirely by people with peanut allergies. Always check with your allergist.
Q What is the smoke point of cold-pressed groundnut oil?
What is the smoke point of cold-pressed groundnut oil?
Cold-pressed groundnut oil has a smoke point of approximately 160°C — lower than refined (230°C). Use cold-pressed for medium-heat cooking (sautéing, tadka, tempering). For deep frying, use refined groundnut oil or mustard oil.
Available at Organic Mandya
Cold-Pressed Groundnut Oil
Traditional South Indian cooking oil. Cold-pressed, full aroma. Lab tested.
Last updated: March 2026
Disclaimer: This article is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified healthcare provider before making dietary changes, especially if you have a medical condition.