Daman, 15th October 2026 – Groundnut oil has been a familiar cooking ingredient in Indian households for generations. From Gujarati sabzis and Maharashtrian recipes to curries and traditional snacks, its pleasant nutty flavour makes it a popular choice.
However, many families still ask: Which groundnut oil is best for cooking?

Ekas Healthy Foods highlights the importance of selecting groundnut oil according to extraction method, fatty-acid composition, freshness, and cooking requirements.

While cold pressed, wood pressed, and refined groundnut oils can all be used in Indian kitchens, their flavour and processing characteristics differ.

Which Groundnut Oil Is Best for Cooking in India?

The best groundnut oil depends on the type of food being prepared and the cooking temperature.

Wood pressed groundnut oil is a good option for households that appreciate traditional extraction and a natural nutty flavour.

Cold pressed groundnut oil is suitable for many everyday vegetable preparations and curries when used at appropriate temperatures.

Refined groundnut oil offers a more neutral flavour and may be preferred for certain high-temperature cooking applications.

Families can explore groundnut oil for everyday cooking from Ekas Healthy Foods.

Types of Groundnut Oil Available in India

1. Wood Pressed Groundnut Oil
Wood pressed groundnut oil is extracted using a traditional wooden ghani or kolhu.
This mechanical extraction method generally involves minimal refining and helps retain the characteristic nutty aroma of groundnuts.

It is appreciated in traditional Indian cooking, particularly where the oil's natural flavour complements the dish.

2. Cold Pressed Groundnut Oil
Cold pressed groundnut oil is mechanically extracted while limiting excessive heat during processing.
It generally retains more of its characteristic aroma than extensively refined varieties.

Wood pressed oil may also qualify as cold pressed when the extraction conditions meet the relevant requirements.

3. Refined Groundnut Oil
Refined groundnut oil undergoes additional processing to remove impurities and reduce its natural aroma.
It usually has a more neutral flavour and may be suitable for cooking methods requiring higher temperatures.

The actual heat stability depends on the oil's composition, quality, and processing.

Nutritional Benefits of Groundnut Oil

1. Contains Monounsaturated Fats
Groundnut oil naturally contains oleic acid, a monounsaturated fatty acid.

Replacing some saturated fats with unsaturated fats can help maintain healthy blood cholesterol levels.

2. Provides Polyunsaturated Fats
Groundnut oil also contains polyunsaturated fatty acids, which contribute to its overall nutritional profile.

3. Contains Vitamin E
Groundnut oil provides Vitamin E, an antioxidant nutrient that helps protect cells from oxidative damage.

The actual amount varies according to the groundnut variety and processing conditions.

4. Adds Natural Flavour
Traditionally extracted groundnut oil has a characteristic nutty taste that complements many Indian recipes.

5. Supports Everyday Meal Preparation
Groundnut oil can be included in a balanced diet when consumed in appropriate quantities.

Which Groundnut Oil Is Best for Different Cooking Methods?

Choosing the right variety depends on the intended use.

Cooking Method
Groundnut Oil Option
Everyday sabzis
Wood pressed or cold pressed
Curries and gravies
Wood pressed or cold pressed
Dal tempering
Cold pressed or wood pressed
Light sautéing
Cold pressed groundnut oil
Traditional snacks
An oil suitable for the required temperature
Prolonged deep frying
A suitable heat-stable groundnut oil, often refined

Consumers should follow manufacturer recommendations and avoid overheating or repeatedly reheating oil.

Wood Pressed Groundnut Oil vs Refined Groundnut Oil

Wood pressed groundnut oil is traditionally extracted using a wooden ghani and generally undergoes fewer processing stages.

Refined groundnut oil undergoes additional treatment to reduce odour and remove impurities.

The main differences include flavour, processing, and certain minor compounds.

However, both types contain similar categories of fatty acids.

Traditional extraction alone does not automatically make groundnut oil healthier than refined groundnut oil.

Is Groundnut Oil Healthy for Daily Cooking?

Groundnut oil can be a suitable everyday cooking option because it contains unsaturated fatty acids.

Replacing some saturated fats with unsaturated oils may help maintain healthy LDL cholesterol levels as part of a balanced diet.

However, groundnut oil is calorie-dense, like all edible oils.

Families should use measured quantities and consider their overall dietary fat intake.

People with groundnut allergies should avoid unrefined groundnut oil unless a qualified healthcare professional confirms it is safe.

How to Identify Quality Groundnut Oil

Before purchasing, consumers should check several important factors.

Extraction Method: Look for clear information about wood pressing, cold pressing, or refining.

Ingredient List: Confirm that the product contains groundnut oil and check for declared blends.

FSSAI Information: Review applicable licence details and manufacturer information.

Freshness: Check manufacturing and best-before dates.

Packaging: Choose properly sealed containers and follow recommended storage conditions.

Seller Reliability: Prefer official brand websites or authorised retailers.

Colour and aroma alone cannot independently confirm oil purity.

Why Choose Ekas Wood Pressed Groundnut Oil?

Ekas Healthy Foods focuses on traditional wooden ghani extraction and ingredient quality.

The brand's approach includes:

Careful selection of groundnuts
Traditional wooden ghani pressing
Minimal processing
Retention of characteristic nutty flavour
Hygienic handling and packaging
Attention to freshness and product quality

Consumers can also explore traditionally extracted edible oils from Ekas Healthy Foods for different Indian cooking requirements.

About Ekas Healthy Foods

Based in Daman, India, Ekas Healthy Foods offers traditionally extracted groundnut, mustard, sesame, sunflower, coconut, and almond oils.

The brand also offers A2 Gir Cow Bilona Ghee and honey.

Ekas Healthy Foods focuses on quality ingredients, traditional preparation methods, and helping Indian families make informed cooking choices.

Contact Information

Company: Ekas Healthy Foods
Phone: +91 90812 38888
Email: [email protected]
Website: https://www.ekashealthyfoods.com/
Location: Daman, India