Cold-Pressed Oils — The Traditional Way
Coconut, groundnut, sesame, mustard, and castor oils extracted without heat. Smoke points, fat profiles, purity tests, and which oil to use when.
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.
Virgin Coconut Oil
Unrefined, cold-pressed VCO vs standard cold-pressed. What changes and when the premium is worth it.
Cold-Pressed Groundnut Oil
High MUFA (46%) for heart health. Traditional South Indian cooking oil — complete guide.
Cold-Pressed Sesame Oil (Gingelly)
Sesamol antioxidants, high smoke point, and traditional uses in South Indian cooking and medicine.
Cold-Pressed Mustard Oil
Highest smoke point at 250°C. Erucic acid debate, North Indian traditions, and cooking guide.
Cold-Pressed Castor Oil
Not for cooking — traditional medicinal oil for hair, skin, joints, and digestive use.
Cold-Pressed Olive Oil
MUFA-rich Mediterranean staple. How to use it in Indian cooking and what the smoke point limits.
Eucalyptus Oil
Medicinal, not food. Inhalation for congestion, topical for pain, and safe use guidelines.
Knowledge Articles
Cold-Pressed vs Refined Oil — What's the Difference?
What happens during refining. Nutrient loss, solvents used, and why cold-pressed matters.
Cooking Oil Smoke Points — Complete Guide
Every Indian cooking oil smoke point and which to use for deep fry, sauté, and finishing.
How to Test Oil Purity at Home
Refrigerator test for coconut oil, colour and smell tests, and adulteration tests for edible oils.
Best Cooking Oil by Indian Region
Why South India uses coconut, North India uses mustard, and East India uses mustard too.