
Cold vs. Hot Pressed Oils: What the Science Says About Nutrition
Olesya OdasShare
When you spot a bottle of cold-pressed oil on the shelf, it’s often labeled “healthier” or “more natural.” But is that just clever marketing, or does the science back it up? Let’s dive into the data and find out!
Hot-pressing, by contrast, uses temperatures of 80–120°C or higher to maximize oil yield. While efficient, the heat alters the oil’s chemistry, potentially reducing its nutritional value.
Oil Type
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Cold-Pressed
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Hot-Pressed
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Key Finding
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---|---|---|---|
Pumpkin Seed Oil
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Higher tocopherols, sterols, phenols
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Lower levels of these compounds
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Hot pressing reduces antioxidants (2021 study, Journal of Food Science).
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Canola Oil
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366–388 mg/kg tocopherols
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~354 mg/kg tocopherols
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Cold-pressed retains more vitamin E (Ghazani, 2014, Eur. J. Lipid Sci. Technol.).
|
Hemp Seed Oil
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~410 mg/kg tocopherols (30°C)
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~513 mg/kg tocopherols (140°C)
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Higher temps boost tocopherols but reduce oxidative stability (Allay et al., 2025).
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For hemp seed oil, higher temperatures slightly increase tocopherol levels but harm oxidative stability—how resistant the oil is to spoiling. Spoiled oil loses nutritional value and develops off-flavors due to higher peroxide values (a measure of oxidation).
That said, hot-pressed oils aren’t without merit—they’re often more affordable and have a longer shelf life, making them practical for some uses. Still, for maximum nutrition, cold-pressed oils are the clear winner.