Cold Pressed VS Hot Pressed Oil – Benefits & Health Comparison
In recent years, people have become more conscious of the oil they use in their kitchen. Many consumers are confused between cold pressed oil and hot pressed (refined) oil. What exactly is the difference, and which one is better for your health?
Let’s understand in detail.
🌿 What is Cold Pressed Oil?
Cold pressed oil is extracted using the traditional method in which no external heat is applied. The oil seeds are crushed at low temperature (below 50°C), thereby retaining their natural flavour, aroma, antioxidants and vitamins.
💡 Example: Virgin coconut oil, sesame oil (tel), mustard oil, groundnut oil and olive oil are commonly available in cold pressed form.
🔥 What is Hot Pressed / Refined Oil?
In this method, seeds are roasted or treated at high temperatures (up to 200°C) before extraction. While it increases yield, the heat destroys many delicate nutrients and natural antioxidants. The oil is later refined, bleached and deodorized to remove colour and smell.
💡 Example: Most commercially available sunflower oil, soybean oil and palm oil are refined using hot pressing.
📊 Cold Pressed vs Hot Pressed Oil – Full Comparison
| Category | Cold Pressed Oil | Hot Pressed Oil |
|---|---|---|
| Extraction Temperature | < 50°C | 100–200°C |
| Nutrient Content | High (vitamins, antioxidants retained) | Low (vitamins and enzymes destroyed) |
| Taste / Aroma | Natural & aromatic | Neutral or burnt |
| Shelf Life | Slightly shorter | Longer (due to refining) |
| Health Benefits | Good for heart and immune system | Lesser health benefits |
| Suitable For | Salad dressing, low-medium heat cooking | Deep frying and high-heat cooking |
| Price | Relatively high | Affordable |
✅ Major Benefits of Cold Pressed Oil
- Rich in vitamin E and polyphenols
- Helps maintain healthy cholesterol
- Supports better digestion
- No chemicals or preservatives
- Suitable for organic and clean eating
⚠️ When to Choose Hot Pressed Oil?
Hot pressed or refined oils are more stable at very high temperatures and are commonly used in deep frying, industrial food applications and commercial kitchens. If price and long shelf life is your main concern — refined oil may be used occasionally.
🧾 Oils That Are Best When Cold Pressed
- Mustard Oil
- Sesame (Til) Oil
- Groundnut Oil
- Virgin Coconut Oil
- Flaxseed Oil (do not heat)
- Extra Virgin Olive Oil
- Sunflower Oil (cold pressed variant only)
✅ Tip: Always look for labels such as “Cold Pressed”, “Wood-pressed”, “Kachi Ghani” on the bottle.
📝 Conclusion
Cold pressed oils are more natural, nutrient-rich and suitable for daily cooking, especially if you wish to adopt a healthy and organic lifestyle.
On the other hand, hot pressed or refined oils are cost-effective and suitable for deep frying, but lack many of the essential nutrients.
👉 For better health and taste — choose cold pressed oil whenever possible.
