When it comes to cooking oils, Indian kitchens always have prioritized flavour, health, and versatility. Two oils that often spark debate are cold pressed peanut oil and olive oil. Both are celebrated for their unique qualities, but which one is better for your daily cooking?
Let’s break down their differences in simple terms to help you decide.
1. Extraction Process: Tradition Meets Modernity
Cold Pressed Peanut Oil:
This oil is made using a traditional method where peanuts are crushed at low temperatures to extract oil. No heat or chemicals are used, which means the oil retains its natural nutrients, aroma, and flavour. In India, cold pressed oils (often called kachi ghani) are a staple in many households because of their purity and health benefits. If you want to buy cold pressed peanut oil, look for labels that mention “cold-pressed” or “wood-pressed” to ensure authenticity.
Olive Oil:
Olive oil is extracted by pressing olives, but the process varies. Extra virgin olive oil (EVOO) is the purest form, made without heat or chemicals. However, regular olive oil is often refined, which strips away some nutrients. While olive oil is popular globally, it’s still seen as a premium product in many Indian homes due to its higher cost and imported status.
Key Takeaway: Cold pressed peanut oil is more rooted in Indian traditions, while olive oil is a modern, global alternative.
2. Flavor & Suitability for Indian Cooking
Cold Pressed Peanut Oil:
This oil has a rich, nutty aroma that enhances the taste of Indian dishes. It’s perfect for frying snacks like pakoras or vadas because of its high smoke point (around 230°C). It’s also great for tempering (tadka) in dals and curries, adding a distinct earthy flavour. For those who love deep-frying, cold pressed peanut oil is a healthier choice compared to refined oils.
Olive Oil:
Olive oil has a fruity, slightly bitter taste that doesn’t always blend well with bold Indian spices. Extra virgin olive oil has a low smoke point (around 190°C), making it unsuitable for deep-frying. However, it works well in salads, light sautéing, or drizzling over dishes. Many health-conscious Indians use olive oil for low-heat cooking or Mediterranean-inspired recipes.
Key Takeaway: Cold pressed peanut oil is ideal for traditional Indian frying and tempering, while olive oil suits lighter, low-heat dishes.
3. Nutritional Benefits: What’s Better for Your Health?
Cold Pressed Peanut Oil:
Rich in vitamin E, antioxidants, and monounsaturated fats (MUFA), this oil supports heart health and reduces bad cholesterol. It’s also a good source of resveratrol, a compound linked to anti-aging and immunity. For diabetics, its low carbohydrate content makes it a safe option.
Olive Oil:
Olive oil is famous for its heart-healthy MUFA content and anti-inflammatory properties. It’s packed with polyphenols, which fight oxidative stress. However, it lacks the nutty nutrients found in cold pressed peanut oil.
Key Takeaway: Both oils are heart-healthy, but peanut oil offers additional nutrients suited to Indian dietary needs.
4. Price & Accessibility in India
Cold Pressed Peanut Oil:
Widely available and affordable, especially in local markets. Brands like Anveshan and Sri Sri Tattva offer authentic variants. A litre typically costs ₹300–₹400, depending on purity.
Olive Oil:
Imported olive oil is pricier, with a litre ranging from ₹500–₹1,200. While urban supermarkets stock it, smaller towns might have limited options.
Key Takeaway: Cold pressed peanut oil is budget-friendly and easier to find across India.
5. Which Oil Should You Choose?
- For Everyday Indian Cooking: Cold pressed peanut oil wins for its high smoke point, affordability, and flavour compatibility with spices.
- For Salads or Light Cooking: Olive oil is better, but use it sparingly to avoid overpowering dishes.
Pro Tip: If you want to buy cold pressed peanut oil, check local organic stores or trusted online platforms like Amazon or BigBasket for genuine products.
Final Thoughts
Both oils have their pros and cons, but your choice depends on your cooking style and health goals. For most Indian households, cold pressed peanut oil is a versatile, economical, and nutritious option. Olive oil, though healthy, is better reserved for specific uses.
Ready to make the switch? Explore authentic cold pressed peanut oil options today and give your meals a healthy, flavorful twist!
