Cold Pressed vs Refined Oil: Which is Healthier?
CHAKKI PEESINGCold Pressed vs Refined Oil - Which is Healthier for Indian Cooking?
The cooking oil you use every day has a profound impact on your health — and most Indian kitchens are using refined oils that have been stripped of almost every beneficial compound they once contained. Cold pressed oils are different. Here is the complete comparison.
Quick answer: Cold pressed oil is better for everyday Indian cooking. It is pressed mechanically at low temperature (below about 40–49°C) with no chemicals, so it keeps natural antioxidants, vitamin E and flavour. Refined oil is chemically processed and deodorised at 200–270°C, which removes most of these. For deep frying, choose cold pressed groundnut oil, or mustard oil heated to its smoking point first.
What is Cold Pressed Oil?
Cold pressed oil is extracted by mechanically pressing seeds or nuts at low temperatures typically below 40–49°C. The seeds are fed into a screw press (expeller press) that uses physical pressure to squeeze out the oil. Because no heat or chemicals are applied, the oil retains:
• Natural antioxidants (tocopherols, polyphenols)
• Fat-soluble vitamins (Vitamin E, carotenoids)
• Natural flavour and aroma compounds
• Beneficial fatty acids in their natural ratios
• Phytosterols that support heart health
In India, traditionally pressed mustard and sesame oils are often called Kachi Ghani oils, a term that refers specifically to the traditional wooden-pestle pressing method.
Kachi Ghani vs Cold Pressed Oil — Is There a Difference?
Both are made by pressing seeds without heat or chemicals, so both keep the oil’s natural flavour and nutrients. The difference is the method: Kachi Ghani refers specifically to the traditional wooden-pestle (ghani) pressing used for mustard and sesame oil, while cold pressed is the broader term for any low-temperature mechanical pressing, including modern screw (expeller) presses.
So all Kachi Ghani oil is cold pressed, but not all cold pressed oil is Kachi Ghani. Chakki Peesing oils are extracted with single-press cold-press machines and then left to settle naturally before bottling.
What is Refined Oil?
Refined oil begins as crude oil extracted from seeds sometimes by chemical solvent extraction (using hexane) or high-temperature mechanical pressing. This crude oil then undergoes multiple chemical refining steps:
1. Degumming: Removes phospholipids using water or acid
2. Neutralisation: Removes free fatty acids using sodium hydroxide (caustic soda)
3. Bleaching: Removes colour pigments and residual impurities using bleaching earth
4. Deodorisation: Removes smell using high-heat steam stripping at 200–270°C
5. Winterisation (for some oils): Removes waxes by chilling
The result is a clear, odourless, flavourless oil with a long shelf life. But the refining process destroys or removes most of the beneficial compounds antioxidants, vitamins, phytosterols, and natural fatty acid complexity — that make the original seed nutritious.
Cold Pressed vs Refined Oil - Nutrition Comparison
| Factor | Cold Pressed Oil | Refined Oil |
|---|---|---|
| Extraction temperature | Below 40–49°C | 200–270°C (deodorisation) |
| Chemical solvents | None | Often hexane-extracted |
| Antioxidants | High natural tocopherols intact | Destroyed by heat |
| Vitamin E | High | Significantly reduced |
| Natural flavour | Present - rich and distinctive | Removed — odourless |
| Phytosterols | Present | Reduced |
| Trans fats | None | May form during deodorisation |
| Shelf life | Shorter (Chakki Peesing oils: 90 days from packaging) | Longer |
| Smoke point | Varies by oil: approx. 170–180°C (sesame, coconut) to 220–250°C (groundnut, properly heated mustard) | Generally high (due to refining) |
| Price | Higher | Lower |
Cold Pressed Oils Available at Chakki Peesing
Cold Pressed Mustard Oil
The most traditional Indian cooking oil. Rich in erucic acid, glucosinolates, and Vitamin E. Has strong antimicrobial properties. Used for cooking in North and East Indian cuisine and in pickles. Smoke point: approx. 230–250°C when properly heated. Heat it until it just begins to smoke, then let it cool slightly before adding ingredients; this mellows its sharpness. Best for sabzis, dals, tadkas, pickles and shallow frying, and it can be used for occasional deep frying. Not recommended raw in salads or dressings because of its strong pungency.
Cold Pressed Coconut Oil
Rich in medium-chain triglycerides (MCTs) fatty acids that are metabolised differently from long-chain fats, providing quick energy and supporting ketone production. High in natural lauric acid (antimicrobial). Solid at room temperature. Smoke point: ~175°C. Best for South Indian cooking, baking, and hair/skin use. Not recommended for repeated deep frying.
Cold Pressed Sesame Oil
Rich in sesamin and sesamolin unique lignans with antioxidant and anti-inflammatory properties. High in Vitamin E and stable polyunsaturated fats. A staple of traditional South Indian cooking. Deep, nutty flavour. Smoke point: ~177°C. Best for tempering and low-heat cooking; not recommended for deep frying.
Cold Pressed Yellow Mustard Oil
Milder than black mustard oil. Rich in omega-3 (ALA) and omega-6 fatty acids in a favourable ratio. Lower erucic acid than black mustard. Like black mustard oil, heat it to its smoking point before cooking.
Cold Pressed Groundnut Oil
Mild, nutty and neutral in taste, so it does not overpower food. Smoke point: approx. 220–230°C. Can be heated and used straight away without smoking it first, and is well suited to everyday cooking, shallow frying and deep frying.
Smoke Point - Does Cold Pressed Oil Work for Indian Cooking?
The most common concern about cold pressed oils is their smoke point. In practice, it varies a lot from oil to oil. Based on Chakki Peesing's product guidance, approximate smoke points are: sesame 170–180°C, coconut 175–180°C, groundnut 220–230°C and mustard 230–250°C when properly heated.
For most Indian home cooking, cold pressed oils work well:
• Tempering (tadka): Suits all of these oils
• Sautéing vegetables and shallow frying: Suits all of them; keep sesame oil for low to medium heat
• Deep frying: Use cold pressed groundnut oil, or mustard oil occasionally after heating it to its smoking point. Avoid sesame oil, and do not use coconut oil for repeated deep frying
The practical approach: use groundnut or mustard oil for high-heat cooking and frying, and keep sesame and coconut oil for tempering and medium- or low-heat cooking. Do not reuse the same frying oil repeatedly.
Shop cold pressed oils mustard, coconut, sesame →
Which Cold Pressed Oil Should You Use for What?
| Use Case | Best Cold Pressed Oil |
|---|---|
| Everyday cooking (North India) | Cold Pressed Mustard Oil |
| Everyday cooking with a neutral taste | Cold Pressed Groundnut Oil |
| Deep frying | Cold Pressed Groundnut Oil, or mustard oil occasionally after heating it to its smoking point |
| South Indian cooking | Cold Pressed Sesame or Coconut Oil |
| Salads and raw dressings | Cold Pressed Groundnut Oil, in small quantities |
| Baking and sweet dishes | Cold Pressed Coconut Oil |
| Hair and skin (topical) | Cold Pressed Coconut or Sesame Oil |
| Pickles | Cold Pressed Mustard Oil |
| Tempering and low-heat stir-frying | Cold Pressed Sesame Oil |
CONCLUSION: The difference between cold pressed and refined oil is not minimal it is the difference between oil that retains its natural nutritional value and oil that has been processed into a flavourless, nutrient-depleted commodity. For health-conscious Indian cooking, cold pressed oils are the clear choice for everyday use. Chakki Peesing offers cold pressed mustard, coconut, and sesame oils all extracted without heat or chemicals.
Frequently Asked Questions
Is cold pressed oil better than refined oil?
Yes, for everyday cooking. Cold pressed oil keeps natural antioxidants, vitamin E, phytosterols and flavour, which are destroyed or removed when refined oil is chemically processed and deodorised at 200–270°C.
What is the difference between Kachi Ghani and cold pressed oil?
Kachi Ghani is the traditional wooden-pestle (ghani) method of pressing mustard and sesame oil. Cold pressed is the broader term for any low-temperature mechanical pressing without heat or chemicals. All Kachi Ghani oil is cold pressed, but not all cold pressed oil is Kachi Ghani.
Can cold pressed oil be used for Indian cooking?
Yes. Smoke points vary by oil, from about 170–180°C for sesame and coconut oil to about 220–250°C for groundnut oil and properly heated mustard oil. All of them suit tadka and everyday cooking. For deep frying, use cold pressed groundnut oil, or mustard oil occasionally after heating it to its smoking point.
Which cold pressed oil is best for which use?
Mustard oil for everyday North Indian cooking and pickles, groundnut oil for neutral everyday cooking and deep frying, sesame or coconut oil for South Indian cooking, and coconut oil for baking. Mustard oil is not recommended raw in salads or dressings because of its strong pungency.
What is the shelf life of cold pressed oil?
Cold pressed oil has a shorter shelf life than refined oil because it keeps natural compounds that oxidise over time. Chakki Peesing cold-pressed oils have a shelf life of 90 days from packaging. Store them in a cool place away from sunlight.
Where can I buy cold pressed oil online?
Chakki Peesing sells cold pressed yellow mustard, black mustard, groundnut, coconut, white sesame and almond oil at chakkipeesing.com. Delivery is free on all orders in Gurgaon, and free on orders of ₹3,000 and above outside Gurgaon.
Shop related: Groundnut Oil