Cold Pressed Groundnut Oil Benefits: Why South India Swears By This Oil
By Orggu Team · 2 March 2026
📖 10 min read · In this article:
India produces over 9 million tonnes of groundnuts every year — second only to China. And for over 80% of South Indian households, groundnut oil isn't just another cooking oil. It's the cooking oil.
Your grandmother called it shenga enne in Kannada, verkadalai ennai in Tamil, or verusenaga nune in Telugu. She deep-fried vadas in it, tempered sambar with it, and even applied it on dry skin during winters. No fancy branding. Just pure, fresh, cold pressed groundnut oil from the local mill.
But today, most of us cook with refined groundnut oil — stripped of its colour, aroma, and nearly all its nutrients. This guide covers what makes cold pressed groundnut oil different, its real nutrition facts from USDA and NIN Hyderabad, and why switching back might be the healthiest kitchen decision you make.
What is Groundnut Oil?
Groundnut oil (also called peanut oil) is extracted from the seeds of Arachis hypogaea. India has been growing groundnuts for centuries, primarily in Gujarat, Rajasthan, Andhra Pradesh, Tamil Nadu, and Karnataka.
When extracted using the cold press method — crushed mechanically without heat or chemicals — the oil retains its natural golden-amber colour, rich peanut aroma, and full nutrient profile including Vitamin E, polyphenols, and healthy fats.
| Language | Name for Groundnut Oil |
|---|
| Kannada | Shenga Enne (ಶೆಂಗ ಮಿ) |
| Tamil | Verkadalai Ennai (வேருக்கடலை எண்ணெய்) |
| Telugu | Verusenaga Nune (వెరుసెనగ నూనె) |
| Hindi | Mungfali ka Tel |
| Malayalam | Nilakkadala Enna |
Myths vs Facts About Groundnut Oil
Before we dive into the science, let's clear up some common misconceptions. Tap each card to reveal whether it's a myth or fact:
🤔 "Groundnut oil increases cholesterol and is bad for the heart"
❌ MYTH — Groundnut oil is 80% unsaturated fat (46g MUFA + 32g PUFA per 100g). A study in the Journal of Nutrition found that groundnut oil diets lowered LDL cholesterol by 14% without reducing HDL.
🤔 "Cold pressed groundnut oil can be used for deep frying"
✅ FACT — With a smoke point of ~230°C, groundnut oil is one of the most stable oils for high-heat cooking. It doesn't break down easily, making it safer for frying than most other oils.
🤔 "Groundnut oil causes weight gain because it's high in fat"
❌ MYTH — All cooking oils have ~884 calories per 100g. What matters is the type of fat. Groundnut oil's MUFA content actually helps regulate appetite and may reduce belly fat, per research published in Diabetes Care.
🤔 "Refined and cold pressed groundnut oil are nutritionally the same"
❌ MYTH — Refining destroys up to 90% of Vitamin E and almost all polyphenol antioxidants. Cold pressed oil retains 15.7mg of Vitamin E per 100g — that's 104% of your daily requirement.
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Nutrition Comparison: Groundnut Oil vs Other Cooking Oils
Here's how cold pressed groundnut oil stacks up against other popular cooking oils in India. All values are per 100g, sourced from USDA FoodData Central and NIN Hyderabad.
| Nutrient |
Groundnut Oil |
Sunflower Oil |
Coconut Oil |
Mustard Oil |
| Calories |
884 kcal |
884 kcal |
862 kcal |
884 kcal |
| MUFA |
46.2g ✅ |
19.5g |
6.3g |
59.2g |
| PUFA |
32g |
65.7g |
1.7g |
21.2g |
| Saturated Fat |
16.9g |
10.3g |
82.5g ⚠ |
11.6g |
| Vitamin E |
15.7mg |
41.1mg |
0.09mg |
23mg |
| Smoke Point |
230°C ✅ |
227°C |
177°C |
250°C |
| Best For |
All-purpose Indian cooking |
Light sautéing |
South Indian, baking |
North Indian, pickles |
📊 KEY STAT: Groundnut oil has 46.2g of monounsaturated fats (MUFA) per 100g — nearly 2.4x more than sunflower oil (19.5g). MUFA is the "good fat" that lowers LDL cholesterol without affecting HDL.
Source: USDA FoodData Central, 2024
Visual Score Card: Groundnut Oil vs Sunflower Oil
Omega-6 (Lower is Better)
via orggu.com · Data from USDA FoodData Central
💡 Why is excess omega-6 bad? (Tap to find out)
The ideal omega-6 to omega-3 ratio is 4:1. Most Indians consume a ratio of 20:1 or higher — largely because of sunflower and soybean oils. Excess omega-6 promotes chronic inflammation, linked to heart disease, arthritis, and diabetes. Groundnut oil has a more moderate omega-6 level (32g vs sunflower's 65.7g). — Source: Indian Journal of Medical Research, 2020
7 Science-Backed Benefits of Cold Pressed Groundnut Oil
1. Heart Health: Lowers Bad Cholesterol
Groundnut oil's 46.2g MUFA per 100g actively helps reduce LDL (bad) cholesterol while preserving HDL (good) cholesterol. A study published in the Journal of Nutrition found that diets rich in groundnut oil reduced cardiovascular risk markers by 14%.
2. Rich in Vitamin E: A Natural Antioxidant
Cold pressed groundnut oil contains 15.7mg of Vitamin E per 100g — that's 104% of your daily requirement in just 2 tablespoons. Vitamin E protects cells from oxidative damage, supports skin health, and boosts immunity.
3. High Smoke Point: Safe for Indian Cooking
At ~230°C, groundnut oil has one of the highest smoke points among cooking oils. This means it doesn't break down into toxic aldehydes when you deep fry pooris, vadas, or pakoras. Most other oils start smoking and releasing harmful compounds at lower temperatures.
4. Contains Resveratrol
Cold pressed groundnut oil contains resveratrol — the same powerful antioxidant found in red grapes and wine. Resveratrol is linked to anti-aging benefits, improved blood flow, and reduced inflammation.
5. Supports Joint Health
The anti-inflammatory compounds in groundnut oil — including Vitamin E and polyphenols — may help reduce joint pain and stiffness. In South India, warm groundnut oil massage has been a traditional remedy for knee and back pain for generations.
6. Better Nutrient Absorption
Fat-soluble vitamins (A, D, E, K) need dietary fat to be absorbed. Cooking vegetables in cold pressed groundnut oil helps your body absorb up to 6x more beta-carotene from carrots, spinach, and other vegetables compared to eating them without oil.
7. Natural Skin Moisturizer
Beyond cooking, cold pressed groundnut oil is a traditional South Indian remedy for dry skin. Its Vitamin E and light texture make it an effective natural moisturizer — especially during dry winters. In Karnataka, it's common to apply shenga enne before a warm water bath.
💡 Can people with peanut allergy use groundnut oil? (Tap to find out)
Highly refined groundnut oil is generally considered safe for people with peanut allergy because the refining process removes the proteins that trigger allergic reactions. However, cold pressed groundnut oil retains these proteins and should be avoided by anyone with a peanut allergy. Always consult your doctor. — Source: American College of Allergy, Asthma & Immunology
Cold Pressed vs Refined Groundnut Oil
This is where it really matters. The same groundnut produces dramatically different oil depending on how it's extracted:
| Parameter |
Cold Pressed ✅ |
Refined ❌ |
| Extraction | Mechanical press, no heat | Hexane chemical solvent + 200°C heat |
| Colour | Deep golden amber | Pale, almost transparent |
| Aroma | Strong natural peanut smell | Odourless (deodorized) |
| Vitamin E | 15.7mg per 100g (retained) | ~2mg per 100g (90% destroyed) |
| Antioxidants | Resveratrol, polyphenols intact | Almost all destroyed |
| Trans Fats | Zero | May form during high-heat processing |
| Chemical Residues | None | Trace hexane possible |
| Shelf Life | 4-6 months | 12-18 months |
| Taste | Rich, nutty, enhances dishes | Bland, neutral |
📊 THE REAL COST: Refined groundnut oil may cost ₹50-80 less per litre, but you lose 90% of Vitamin E, nearly all antioxidants, and the natural taste that makes food delicious. Cold pressed costs a bit more because mechanical extraction yields 30-40% less oil per kg of groundnuts.
Source: NIN Hyderabad, Indian Food Composition Tables, 2024
How Groundnut Oil is Made: 3 Methods
🐂 Bull-Driven (Marachekku) — Purest
Wooden ghani → Slowest crush → Zero heat → Purest oil
Yield: 5-6 litres/day | ★★★★★ Nutrient retention
⚙️ Cold Pressed (Machine) — Pure
Steel expeller → Mechanical crush → Below 50°C → Pure oil
Yield: 50-100 litres/day | ★★★★ Nutrient retention
🏭 Refined (Industrial) — Stripped
Chemical solvent → 200°C heat → Bleach → Deodorize → Dead oil
Yield: 500+ litres/day | ★ Nutrient retention
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Best Uses: Which Dish Needs Which Oil?
Cold pressed groundnut oil is the most versatile cooking oil for Indian kitchens. Here's a quick guide:
| Cooking Method | Best Oil | Why |
|---|
| Deep frying (vada, pakora, poori) | Groundnut oil ✅ | High smoke point (230°C), stable, clean taste |
| Tadka / Tempering | Groundnut oil ✅ | Nutty aroma enhances dal, sambar, rasam |
| Stir frying | Groundnut oil ✅ | Handles high heat, doesn't overpower vegetables |
| Biryani & Gravies | Groundnut oil ✅ | Rich flavour base, traditional South Indian choice |
| South Indian breakfast | Coconut oil | Appam, puttu, stew — coconut aroma is essential |
| Pickles & Chutneys | Sesame oil | Traditional preservative, distinctive taste |
Groundnut oil's mild, nutty flavour is its superpower — it enhances the taste of dishes without overpowering the spices. This is why it's been the default cooking oil in Tamil Nadu, Karnataka, and Andhra Pradesh kitchens for generations.
💡 What's the difference between bull-driven and cold pressed groundnut oil? (Tap to find out)
Both are chemical-free. Bull-driven oil uses a traditional wooden press (ghani) powered by bulls — the slowest, gentlest extraction that produces the purest oil. Cold pressed uses a steel machine expeller that's faster but still stays below 50°C. Bull-driven retains slightly more nutrients but costs more due to the slower process. Read more:
What is Bull-Driven Oil (Marachekku)?
Test Your Groundnut Oil Knowledge
Q1: How much Vitamin E does cold pressed groundnut oil contain per 100g?
✅ 15.7mg per 100g — that's 104% of your daily requirement! Cold pressing preserves this Vitamin E; refining destroys 90% of it.
Q2: What is the smoke point of cold pressed groundnut oil?
✅ ~230°C (446°F) — one of the highest among cooking oils, making it perfect for deep frying Indian snacks safely.
Q3: How much more MUFA does groundnut oil have compared to sunflower oil?
1.2x more
2.4x more
5x more
✅ 2.4x more! Groundnut oil has 46.2g MUFA per 100g vs sunflower's 19.5g. MUFA is the heart-healthy fat that lowers LDL cholesterol.
Q4: Which antioxidant found in groundnut oil is also present in red grapes?
Lycopene
Resveratrol
Beta-carotene
✅ Resveratrol! This powerful antioxidant is linked to anti-aging, improved blood flow, and reduced inflammation.
The Orggu Difference
🌱 Farm to Doorstep: How Your Groundnut Oil Reaches You
🌾 Small Farmers (50+ across Karnataka) →
🧹 Hand-Cleaned (no machine polishing) →
⚙️ Cold Pressed (below 50°C, zero chemicals) →
📦 Fresh Packed (airtight, food-grade) →
🚚 Free Delivery (same week, to your door)
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🌿 100% Pure & Natural
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Bull-Driven Groundnut Oil — 1 Litre
₹410
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Frequently Asked Questions
Is cold pressed groundnut oil good for health?
Yes. Cold pressed groundnut oil is rich in Vitamin E (15.7mg per 100g), monounsaturated fats (MUFA), and resveratrol antioxidants. It retains all natural nutrients because no heat or chemicals are used during extraction. Studies suggest it may help lower bad cholesterol (LDL) while maintaining good cholesterol (HDL).
Can we use cold pressed groundnut oil for deep frying?
Yes, cold pressed groundnut oil is excellent for deep frying. It has a high smoke point of approximately 230°C (446°F), which means it remains stable at high cooking temperatures without breaking down into harmful compounds.
What is the difference between cold pressed and refined groundnut oil?
Cold pressed groundnut oil is extracted mechanically without heat or chemicals, retaining all vitamins and antioxidants. Refined groundnut oil undergoes chemical extraction using hexane solvents, bleaching, and deodorizing — which removes most nutrients. Cold pressed oil has a natural golden colour and peanut aroma, while refined oil is pale and odourless.
Which is better: groundnut oil or sunflower oil?
For Indian cooking, groundnut oil is generally the better choice. It has a higher smoke point (230°C vs 227°C), more monounsaturated fats (46.2g vs 19.5g per 100g), and a more balanced omega-6 to omega-3 ratio. Sunflower oil is very high in omega-6 (65.7g per 100g), which can promote inflammation when consumed in excess.
How to identify pure cold pressed groundnut oil?
Pure cold pressed groundnut oil has four telltale signs: (1) Deep golden-amber colour — not pale or transparent. (2) Strong natural peanut aroma. (3) Slight natural sediment at the bottom. (4) Rich, nutty taste when you put a drop on your tongue. If the oil is odourless and colourless, it’s refined, not cold pressed.
What is the price of cold pressed groundnut oil?
Cold pressed groundnut oil typically costs ₹300-500 per litre depending on the brand and extraction method. Bull-driven (marachekku) groundnut oil costs more because the traditional process yields only 5-6 litres per day. At Orggu, we offer pure cold pressed groundnut oil with free delivery across Bangalore.
Looking for more healthy food options? Explore our guide on What Are Siridhanya Millets? The 5 Miracle Grains or learn about Bull-Driven Oil (Marachekku) — The Ancient Way of Extracting Pure Oil.
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