Can You Cook with Almond Oil? Badam Oil for Eating, Cooking and Skin
Chakki PeesingIn most Indian homes, badam oil lives in the bathroom cupboard: a few drops for the hair, a winter massage for the baby, maybe a dab on dry skin. But a growing number of people search for almond oil for eating. Is it safe? Can you cook sabzi in it? The short answer is yes, with one important rule about heat.
Quick answer: Yes, you can eat food-grade, cold pressed almond oil. It is about 70% monounsaturated fat and very rich in vitamin E, with about 5 mg in one tablespoon (USDA). It is a delicate oil with a low-to-moderate smoke point of about 160–170°C, so use it raw, as a finishing oil or for low-heat cooking. Do not use it for deep frying or high-heat tadka. Only use almond oil labelled edible or food grade.
What Is in Almond Oil?
| Per 100 g almond oil | Amount | Per tablespoon (13.6 g) |
|---|---|---|
| Energy | 884 kcal | About 120 kcal |
| Monounsaturated fat (MUFA) | 69.9 g | About 9.5 g |
| Polyunsaturated fat (PUFA) | 17.4 g | About 2.4 g |
| Saturated fat | 8.2 g | About 1.1 g |
| Vitamin E | 39.2 mg | About 5.3 mg |
Source: USDA FoodData Central, almond oil. Per-tablespoon values are calculated from these figures.
Did you know? Almond oil is about 70% MUFA, the same type of fat that olive oil is known for. Like all oils, it is also calorie-dense: one tablespoon has about 120 kcal, so a little goes a long way.
Can You Cook with Almond Oil? The Heat Guide
| Cooking method | Cold pressed almond oil? | Better choice |
|---|---|---|
| Raw: drizzling, dressings, dips | Yes, best use | — |
| Finishing hot food (dal, khichdi, halwa) | Yes | — |
| Low-heat sautéing | Yes, gently | — |
| Tadka and everyday sabzi | Not ideal | Mustard or groundnut oil |
| Deep frying | No | Groundnut oil or ghee |
Cold pressed almond oil has a smoke point of about 160–170°C. Past that, the oil starts to break down, smell burnt and lose its delicate flavour. Heat is also why it makes sense to save this premium oil for dishes where you can actually taste it.
7 Easy Ways to Use Badam Oil in Indian Food
- On hot dal or khichdi, a teaspoon just before serving, the way you would add ghee.
- In warm badam milk: a few drops with crushed almonds, cardamom and saffron.
- On parathas and rotis instead of ghee, brushed on after cooking.
- In salad dressings: almond oil, lemon juice, salt, black pepper and a little honey.
- Over roasted makhana: toss warm makhana with a teaspoon of almond oil and chaat masala. See our makhana recipes.
- To finish halwa or kheer, for a nutty aroma.
- In dips and chutneys, such as hummus or a coriander-almond chutney.
Edible vs Cosmetic Almond Oil: Check the Label
- Edible almond oil carries an FSSAI licence number and says it is fit for consumption.
- Cosmetic almond oil is often marked "for external use only" and may contain added fragrance or other oils. Do not cook with it.
- Cold pressed almond oil is pressed mechanically without chemical solvents and keeps its light, nutty aroma. Refined almond oil is bleached and deodorised.
Chakki Peesing Pure Almond Cold Pressed Oil is pressed once from Gurbandi almonds, a small-kernel, oil-rich variety, and is suitable for both edible and external use.
Pro tip: Buy almond oil in small bottles and keep it away from heat and sunlight. Delicate oils rich in unsaturated fats go stale faster than mustard or groundnut oil.
Almond Oil for Skin and Hair
Its light, non-greasy texture is why almond oil is a favourite for hair oiling, body massage and dry skin in winter. For babies and sensitive skin, do a small patch test first. Anyone with a tree-nut allergy should avoid almond oil, on the skin and in food.
Frequently Asked Questions
Can almond oil be used for cooking?
Yes, for low-heat cooking and as a finishing oil. Cold pressed almond oil has a smoke point of about 160–170°C, so it is not suitable for deep frying or high-heat tadka.
Is badam oil safe to eat?
Food-grade almond oil is safe to eat in normal amounts. Check that the label says edible and carries an FSSAI licence number, and avoid it if you have a tree-nut allergy.
How much vitamin E is in a spoon of almond oil?
About 5.3 mg in one tablespoon (13.6 g), based on USDA data of 39.2 mg per 100 g.
Can I fry puris in almond oil?
It is not recommended. The oil would be heated past its smoke point. Use groundnut oil or ghee for deep frying.
Can I use the same almond oil for hair and for food?
Only if it is food grade. Edible almond oil can be used on hair and skin, but cosmetic almond oil should not be eaten.
How much almond oil can I have in a day?
Treat it like any other oil: a teaspoon or two as part of your total daily fat. It is calorie-dense, at about 120 kcal per tablespoon.
Try Pure Cold Pressed Badam Oil
Chakki Peesing Pure Almond Cold Pressed Oil is pressed once from Gurbandi almonds, with no refining or additives. Prefer the whole nut? Try our Jumbo California Badam. For everyday cooking oils, read why smoke point matters.
Contains almonds (tree nuts). This article is general food information, not medical advice.