Is Cold-Pressed Groundnut Oil the Healthiest Choice? Benefits & Nutrition Facts

March 21, 2025

Groundnut oil, also known as peanut oil, has been a staple in Indian kitchens for generations. Whether for deep frying, sautéing, or grilling, it adds a mild, nutty flavor to dishes. But beyond its taste, groundnut oil also comes with numerous health benefits. The real question is: which type of groundnut oil is the best for your health?

Many people don’t realize that not all groundnut oils are the same. The way the oil is extracted plays a major role in its nutritional value. Before we dive into its benefits, let’s understand the key differences between refined and cold-pressed groundnut oil.

Refined vs. Cold-Pressed Groundnut Oil: Which One is Better?

Refined Groundnut Oil

Refined groundnut oil is extracted at very high temperatures, often reaching up to 200°C. The process includes bleaching, deodorizing, and the use of chemicals to improve shelf life. While this makes the oil look clear and last longer, it strips away natural nutrients, flavors, and aroma. Worse, the refining process can introduce harmful trans fats, which are linked to heart disease.

Cold-Pressed Groundnut Oil (Unrefined)

Cold-pressed groundnut oil is extracted using a traditional method that doesn’t involve heat or chemicals. The oil is mechanically pressed at low temperatures (below 60°C), preserving its natural nutrients, antioxidants, and flavor. Because Earthy Origins focuses on unrefined, cold-pressed groundnut oil, the health benefits we discuss below specifically apply to this variety.

Feature	Refined Groundnut Oil	Cold-Pressed Groundnut Oil
Extraction	High heat (200°C) with chemicals	Gentle process (<60°C), no chemicals
Nutrients	Loses nutrients and antioxidants	Preserves natural nutrients and antioxidants
Shelf Life	Longer (with additives)	Naturally preserved with a shorter shelf life
Health Impact	May contain trans fats	Supports heart health with good fats
Taste & Aroma	Mild taste, lacks natural aroma	Rich, nutty flavor with natural aroma
Best Use	Suitable for deep frying	Ideal for cooking, stir-frying, and drizzling

Nutritional Value of Cold-Pressed Groundnut Oil

Cold-pressed groundnut oil is packed with essential nutrients that contribute to overall health:

Healthy Fats (Monounsaturated & Polyunsaturated Fats) – These heart-friendly fats help lower bad cholesterol (LDL) while increasing good cholesterol (HDL).
Vitamin E – A powerful antioxidant that supports skin health, boosts immunity, and protects cells from damage.
Omega-6 Fatty Acids – Essential for brain function, cell growth, and overall well-being.
Plant Sterols – Help reduce cholesterol naturally, supporting heart health.
Resveratrol – A unique antioxidant that helps regulate blood pressure and supports cardiovascular health.

Health Benefits of Cold-Pressed Groundnut Oil

Heart Health Booster
The healthy fats in cold-pressed groundnut oil promote good cholesterol levels, reducing the risk of heart disease and high blood pressure.
Natural Immunity Support
Rich in antioxidants like Vitamin E, it strengthens the immune system and protects against infections.
Healthy Skin & Hair
Vitamin E deeply nourishes the skin, keeping it soft and youthful. It also strengthens hair, reducing hair fall and dryness.
Better Digestion
Cold-pressed oils retain natural enzymes, making them gentler on the stomach compared to chemically processed oils.
Weight Management
The good fats in groundnut oil keep you full for longer, reducing cravings and supporting a balanced diet.
Improved Brain Function
The presence of Vitamin B3 (Niacin) and resveratrol helps maintain brain health, potentially lowering the risk of memory-related conditions like Alzheimer’s.
Great for Body Massages
Thanks to its nutrient-rich profile, cold-pressed groundnut oil is often used for body massages, helping relax muscles and nourish the skin.

Best Ways to Use Cold-Pressed Groundnut Oil in Cooking

Cold-pressed groundnut oil is highly versatile and can be used in multiple ways:

For Cooking & Frying – Its high smoke point makes it perfect for deep frying, stir-frying, and sautéing.
For Stir-Frying Vegetables – Retains nutrients while adding a subtle nutty taste to sabzis.
In Chutneys & Pickles – Traditional Indian pickles (achars) often use groundnut oil to enhance preservation and flavor.
As a Drizzle Over South Indian Dishes – A spoonful of cold-pressed groundnut oil enhances the taste of idlis, dosas, and upma.