Natural Groundnut Oil vs. Sesame Oil: Which is Better for High-Heat Cooking?

When it comes to high-heat cooking—whether frying, sautéing, or deep-frying—choosing the right oil is crucial. Two popular options in Indian kitchens are natural groundnut oil (moongfali oil) and sesame oil. Both have distinct flavors, smoke points, and health benefits, but which one performs better under high temperatures?

In this blog, we’ll compare cold-pressed groundnut oil and sesame oil for high-heat cooking, examining their smoke points, nutritional profiles, taste, and best uses. We’ll also help you decide which oil suits your cooking needs better.

Understanding Natural Groundnut Oil and Sesame Oil

1. What is Natural Groundnut Oil (Moongfali Oil)?

Natural groundnut oil, also known as peanut oil or mungfali oil, is extracted from peanuts using traditional cold-pressing methods. Unlike refined groundnut oil, which undergoes chemical processing, cold-pressed groundnut oil retains more nutrients and a richer, nutty flavor.

Key Features:

• High smoke point (around 230°C), making it great for frying.

• Mild, nutty taste that doesn’t overpower dishes.

• Rich in monounsaturated fats (MUFA), vitamin E, and antioxidants.

2. What is Sesame Oil?

Sesame oil, extracted from sesame seeds, comes in two main varieties:

• Light sesame oil (refined, high smoke point).

• Dark sesame oil (unrefined, lower smoke point, stronger flavor).

For high-heat cooking, light sesame oil is preferred due to its higher smoke point (210-230°C), while dark sesame oil is better for seasoning and low-heat dishes.

Key Features:

• Distinct earthy, nutty flavor (stronger in dark sesame oil).

• Contains sesamol and sesamin, antioxidants that boost heart health.

• Rich in polyunsaturated fats (PUFA), which are less stable at high heat.

Comparing Groundnut Oil and Sesame Oil for High-Heat Cooking

1. Smoke Point: Which Oil Handles Heat Better?

Winner for High-Heat Cooking:

• Natural groundnut oil and light sesame oil both perform well, but groundnut oil has a slight edge due to its higher stability.

• Dark sesame oil is not suitable for deep-frying.

2. Flavor & Suitability for Different Dishes

• Groundnut Oil:

  • Mild, nutty taste—great for frying, stir-fries, and traditional Indian curries.

  • Does not overpower the dish, making it versatile.

  • Ideal for snacks like pakoras, pooris, and tandoori cooking.

• Sesame Oil:

  • Stronger, toasted flavor—best for Asian stir-fries, noodles, and marinades.

  • Dark sesame oil is used as a finishing oil in salads and soups.

Best Choice?

• If you want neutral taste, go for groundnut oil.

• If you prefer a bold, nutty flavor, use light sesame oil (but avoid overheating).

When to Use Groundnut Oil vs. Sesame Oil?

Best Uses for Natural Groundnut Oil

• Deep-frying (samosa, chips, poori).

• Stir-frying veggies and meats

• Tandoori marinades & grilling

• Everyday Indian cooking (sabzis, dals)

Best Uses for Sesame Oil

• Light frying (stir-fries, noodles).

• Salad dressings & dips.

• Low-heat sautéing.

• Finishing drizzle for soups & rice.

Where to Buy the Best Natural Groundnut Oil?

If you're looking to buy groundnut oil, always choose cold-pressed, unrefined varieties for maximum health benefits. Natural offers premium natural mungfali oil, extracted using traditional methods to preserve nutrients.

Why Choose Natural Groundnut Oil?

• 100% pure, no chemicals.

• Retains natural antioxidants.

• Rich, authentic peanut flavor.

Check out our range of natural refined groundnut oil and cold-pressed variants for the best cooking experience.

Final Verdict: Which Oil Should You Choose?

• For deep-frying & high-heat cooking: Natural groundnut oil wins due to its higher smoke point and stability.

• For flavor-rich stir-fries & moderate heat: Light sesame oil adds a delicious nutty taste.

• For health-conscious cooking: Both are good, but groundnut oil is safer for frequent frying.

Upgrade your cooking with Natural’s cold-pressed groundnut oil—perfect for both taste and health. Contact us today to place your order or learn more!