Cold-Pressed Oil vs Refined Oil: Which Is Better?

In this blog article, we’ll take a look at the world of cooking oils, with an emphasis on a particularly fascinating duel: cold-pressed oil vs refined oil. It’s necessary to select the right cooking oil to have a healthy and delightful culinary experience

Cooking oil is a common component in almost every kitchen, and it has a big influence on the flavour, texture, and, most importantly, nutritional content of your meals. With the market’s ever-expanding selection of cooking oils, it’s critical to make informed decisions that correspond with your health and culinary goals.

What are cold-pressed oils?

Cold-pressed oil is obtained by pressing different seeds and nuts via a hydraulic press or mechanical expeller. 

Steps involved in the cold pressing process

1. Seed or Nut Selection to have a high-quality oil.
2. Pressing to extract oil at a low temperature (typically below 120°F or 49°C). 
3. Separation of oil from the solids and pulp. 
4. Filtration to obtain a clear and ready-to-consume oil.

Commonly used cold-pressed oils

• Extra Virgin Olive Oil
• Coconut Oil
• Sesame Oil
• Flaxseed Oil
• Almond Oil
• Avocado Oil
• Grapeseed Oil
• Hempseed Oil
• Pumpkin Seed Oil
• Walnut Oil
• Hazelnut Oil
• Argan Oil
• Sunflower Oil
• Soybean Oil
• Camelina Oil

What are refined oils?

Refined oils go through several processing stages to eliminate contaminants and refine their properties.

Steps in the refining process

1. Degumming
2. Neutralization for improving flavour and stability.
3. Bleaching to remove impurities and obtain a clear oil.
4. Deodorization to eliminate volatile chemicals.
5. Winterization is optional. Done to remove waxes and avoid cloudiness or solidification during storage.

Commonly used refined oils

• Canola Oil
• Soybean Oil
• Vegetable Oil
• Sunflower Oil
• Avocado Oil
• Refined olive Oil
• Corn Oil
• Peanut Oil
• Safflower Oil
• Grapeseed Oil
• Cottonseed Oil
• Rice Bran Oil
• Palm Oil
• Blended Oil

Extraction Process of Cold-pressed oil vs Refined oils

Aspect	Cold-Pressed Oil	Refined Oil
Extraction Process	Mechanical extraction with hydraulic presses or expellers.	Chemical extraction followed by refining processes.
Heat Exposure	Minimal to no heat is applied during extraction.	Significant heat was applied during the refining stages.
Processing	Limited to pressing or expelling.	Involves degumming, neutralization, bleaching, deodorization, and sometimes winterization.
Nutrient Retention	Retains more natural nutrients and antioxidants.	May result in nutrient loss due to processing.
Sediment	May contain sediments or particles from the source material.	Usually clear and free of sediments.
Processing Time	Typically requires less time for extraction.	Involves longer processing due to multiple stages.
Cost	Often more expensive due to lower yields and minimal processing.	More cost-effective due to higher yields and lower production costs.

Characteristics of cold-pressed oil vs refined oils

Aspect	Cold-Pressed Oil	Refined Oil
Colour	Retains the natural colour of the source material.	Often lighter and clearer in colour due to bleaching.
Smoke Point	The Lower smoke point is suitable for light to medium-heat cooking.	The higher smoke point is ideal for high-heat cooking.
Flavour	Retains the natural flavour	Neutral or mild flavour
Smoke Point	Lower	Higher
Flavor and Aroma	Often strong	Mild or neutral

Nutritional composition of cold-pressed oils vs refined oils

Nutritional Component	Cold-Pressed Oil	Refined Oil
Nutrient Retention	Retains more natural nutrients due to minimal processing.	May result in nutrient loss due to refining.
Fatty Acids	Vary by oil type	Higher in saturated fats and trans fats due to processing.
Saturated fat	Lower	Higher
Polyunsaturated fat	Higher	Lower
Monounsaturated fat	Higher	Lower
Antioxidants	More natural antioxidants like vitamin E and phytonutrients.	May have reduced antioxidant content due to refining.
Vitamins	Retain higher levels of fat-soluble vitamins such as vitamins E and K.	May have lower vitamin content after processing.
Other nutrients	More intact (e.g., minerals, vitamins, phytochemicals)	Less intact

Why and when to use which oil and when not to use:

Scenario	When to Use Cold-Pressed Oil	When to Use Refined Oil	When to Avoid Both
Flavor and Aroma	When you want to enjoy the natural, robust flavour and aroma of the oil source.	When a neutral or milder flavour is desired, allow other ingredients to shine.	When you need a completely oil-free cooking method.
Nutrient Retention	For dishes where retaining the maximum nutritional value is a priority.	In high-heat cooking methods where a high smoke point is crucial.	When allergies or sensitivities to the oil are known.
Light Cooking	For light to medium-heat cooking methods like sautéing, salad dressings, and drizzling over dishes.	When deep-frying, roasting, or stir-frying at high temperatures where a stable oil is required.	When oils are past their expiration date.
Health Benefits	When seeking potential health benefits like higher antioxidant content and heart-healthy fats.	When cooking methods and preferences require a more versatile, heat-stable oil.	When an oil’s flavour may overpower the dish.
Natural Food Prep	In recipes that highlight natural, unprocessed ingredients and emphasise purity.	In recipes where the oil’s role is primarily for texture and cooking properties.	When dealing with overheated or rancid oils.
Specific Culinary Uses	In traditional or speciality dishes that rely on the distinctive flavour of the cold-pressed oil.	In recipes where the oil’s presence should not impact the overall taste significantly.	When oil is used excessively, it adds unnecessary calories.
Baking and Desserts	When making desserts or baked goods with unique flavour profiles.	When baking recipes require a neutral oil to avoid altering the taste.	When oil quality is questionable, as in reused or aged oils.
Raw Applications	In raw food preparations like salads, dips, and dressings for a natural and vibrant flavour.	In processed or pre-packaged foods where a neutral oil won’t disrupt the product’s taste.	When cooking temperatures exceed the oil’s smoke point.
Skin and Hair Care	For natural skincare and haircare routines due to its potential benefits.	In cosmetic products and treatments where a neutral oil base is needed.	When dealing with allergies or sensitivities to specific oils.
Personal Preference and Experience	When your preference aligns with the distinct taste and qualities of cold-pressed oil.	When your culinary experience and the dish’s requirements call for refined oil.	When cooking methods require an entirely different fat source (e.g., butter).

In conclusion,

If you ask now, which is the best oil?

This question does not have a one-size-fits-all response. The ideal and best-suited oil will be determined by your specific demands and preferences.

A cold-pressed oil may be a suitable choice for you if you want an oil that is strong in nutrients and has a deep flavour. If you want an oil with a high smoke point and a longer shelf life, refined oil may be a better choice. 

Try combining cold-pressed and refined oils separately for different uses.

Finally, the best approach to finding the proper oil for you is to carefully read the label and try several types of oils to know which ones go well with your taste and requirements.

Recommended Article: Refined Oil vs Filtered Oil – Which is Better for Your Health?