In This ArticleView AllIn This ArticleWhat Is Sesame Oil?Health Benefits of Sesame OilNutrition FactsPotential RisksTips to Add It to Your DietFAQs
In This ArticleView All
View All
In This Article
What Is Sesame Oil?
Health Benefits of Sesame Oil
Nutrition Facts
Potential Risks
Tips to Add It to Your Diet
FAQs
Close
Photo: Getty Images
Walking along the oil aisle in the grocery store, you may have come across sesame oil sitting next toolive oiland other varieties of plant-based oil. Ever wondered if you should pick up a bottle? Is it a healthy oil? Keep reading to learn why this Asian and Middle Eastern staple deserves a spot in your kitchen pantry.
What Is the Best Oil for Cooking?
Sesame oil is an edible cooking oil extracted from sesame seeds.It is a common cooking oil in Asian and Middle Eastern cuisines. The sesame plant is mainly grown in Sudan, India, Myanmar and Tanzania. In the U.S., southern states with warmer climates, like Oklahoma, Texas, Kansas and Florida, are the country’s largest producers of sesame plants.
Like other cooking oils such ascanolaandsunflower, sesame oil is extracted from raw and untoasted seeds. It is a stable oil with a smoke point of 410°F (210°C)—best used as an all-purpose cooking oil that is also well suited for high-heat cooking like deep-frying and roasting.
Untoasted sesame oil—cold-pressed (virgin) or refined—has a mild and neutral flavor. You will also find toasted sesame oil varieties in the grocery aisle. Toasted sesame oil is made the same way as its untoasted cousin, except the seeds are toasted or roasted before the extraction. It has a thicker consistency, and toasting the seeds amplifies the oil’s color, flavor and aroma. The darker the roast, the darker the oil color and the more intense the nutty and earthy flavor.
Toasted or roasted sesame oil has a lower smoker point—it can become burnt and bitter under prolonged heating. As such, it’s best suited for low- to medium-heat cooking, like braising, or used as a condiment at the final stages of cooking. While you can use untoasted sesame oil as an ingredient in marinades, sauces and salad dressing, toasted sesame oil adds a layer to the recipes' flavor.
May Improve Your Cholesterol Levels
What You Need to Know About Your Cholesterol Levels
May Better Your Blood Pressure
Sesame seeds and sesame oil contain sesamin, a type of lignan (plant compound) with antioxidant and anti-inflammatory properties that could protect cells from damage andreduce inflammation.A systematic review concluded that, compared to a control group, consuming sesame regularly is associated with lower systolic and diastolic blood pressure, as well as body weight and waist circumference, which can also help reduce blood pressure.
May Reduce Your Risk of Certain Types of Cancer
The lignans in sesame seeds may have potentially cancer-protective properties.The research is still very preliminary, but it may be that these sesame lignans may help quell inflammation and oxidative stress, guarding against cellular damage that may lead to cancer.
One tablespoon of sesame oil provides:
Calories:120Total Carbohydrates:0 gDietary Fiber:0 gTotal Sugars:0 gProtein:0 gTotal Fat:14 gSaturated Fat:2 gMonounsaturated Fat:5 gPolyunsaturated Fat:6 g
Sesame is one of the nine common allergens in the U.S., impacting 1.1 million American adults and children.People allergic to sesame should avoid sesame oil and any products that contain sesame. You can now easily identify whether a food product contains sesame, as the Food and Drug Administration requires food products and supplements to list sesame on the package.You can also rest assured that ourSesame-Free Recipesdo not have any hidden sources of sesame.
How to Add Sesame Oil to Your Diet
Sesame oil offers a mild, nutty and earthy flavor and enhances the flavor profile of a variety of Asian and Middle Eastern-inspired dishes.
Untoasted (Neutral) Sesame Oil
Best for savory dishes with cooking methods like stir-frying, pan-frying or baking, such as
Toasted Sesame Oil
Using a small amount of toasted sesame oil amplifies dishes' flavor and aroma. While it is suitable for low- to medium-heat cooking, toasted sesame oil is best used for adding a finishing touch at the final stages of cooking. Some of our favorite recipes that use toasted sesame oil include:
Toasted sesame oil is also a perfect ingredient for marinades, sauces, dressings and vinaigrettes like ourHoisin-Sesame DressingandSesame-Tamari Vinaigrette.
The Bottom Line
Sesame oil is a versatile cooking oil that deserves a space in your pantry. Untoasted sesame oil offers a mild taste that is best used for everyday cooking, while toasted sesame oil adds a nutty dimension that enhances the recipes' flavor and aroma. Depending on what and how you use sesame oil, you may want to choose one over the other or have both in your kitchen.
Frequently Asked Questions
Sesame oil is unsuitable for those with a sesame allergy or sensitivity. Those with sesame allergy or sensitivity should use other plant-based cooking oils. OurSesame-Free Recipesalso offer inspiration for making delicious dishes without the allergen.
All plant-basedcooking oilscan be a part of your balanced diet as each type of oil offers different nutritional attributes. The 2020-2025 Dietary Guidelines for Americans recommend no more than 27 grams of oils per day, based on a 2,000-calorie diet.This amount includes oils from plant-based oils and those in food like nuts and seafood.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Hernandez E M.Specialty Oils. In:Functional Dietary Lipids. Woodhead Publishing Series; 2016.Agricultural Marketing Resource Center.Sesame.Colorado State University.Cooking with Fats and Oils: Can they withstand the heat?American Heart Association.Polyunsaturated Fats.National Cancer Institute.Phytosterol.Jayaraj P , Narasimhulu CA , Rajagopalan S , Parthasarathy S , Desikan R.Sesamol: a powerful functional food ingredient from sesame oil for cardioprotection.Food Funct. 2020;11(2):1198-1210. doi:10.1039/c9fo01873eDalibalta S, Majdalawieh AF, Manjikian H.Health benefits of sesamin on cardiovascular disease and its associated risk factors.Saudi Pharm J. 2020;28(10):1276-1289. doi:10.1016/j.jsps.2020.08.018Huang H, Zhou G, Pu R, Cui Y, Liao D.Clinical evidence of dietary supplementation with sesame on cardiovascular risk factors: An updated meta-analysis of randomized controlled trials.Crit Rev Food Sci Nutr. 2022;62(20):5592-5602. doi: 10.1080/10408398.2021.1888689Majdalawieh AF, Mansour ZR.Sesamol, a major lignan in sesame seeds (Sesamum indicum): Anti-cancer properties and mechanisms of action.Eur J Pharmacol. 2019;855:75-89. doi: 10.1016/j.ejphar.2019.05.008U.S. Department of Agriculture. FoodData Central.Oil, sesame, salad or cooking.Warren CM, Chadha AS, Sicherer SH, Jiang J, Gupta RS.Prevalence and Severity of Sesame Allergy in the United States.JAMA Netw Open. 2019;2(8):e199144. doi: 10.1001/jamanetworkopen.2019.9144U.S. Food & Drug Administration.Allergic to Sesame? Food Labels Now Must List Sesame as an Allergen.Dietary Guidelines for Americans 2020-2025.Healthy U.S.-Style Dietary Pattern at the 2,000-Calorie Level, With Daily or Weekly Amounts From Food Groups, Subgroups and Components.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Hernandez E M.Specialty Oils. In:Functional Dietary Lipids. Woodhead Publishing Series; 2016.Agricultural Marketing Resource Center.Sesame.Colorado State University.Cooking with Fats and Oils: Can they withstand the heat?American Heart Association.Polyunsaturated Fats.National Cancer Institute.Phytosterol.Jayaraj P , Narasimhulu CA , Rajagopalan S , Parthasarathy S , Desikan R.Sesamol: a powerful functional food ingredient from sesame oil for cardioprotection.Food Funct. 2020;11(2):1198-1210. doi:10.1039/c9fo01873eDalibalta S, Majdalawieh AF, Manjikian H.Health benefits of sesamin on cardiovascular disease and its associated risk factors.Saudi Pharm J. 2020;28(10):1276-1289. doi:10.1016/j.jsps.2020.08.018Huang H, Zhou G, Pu R, Cui Y, Liao D.Clinical evidence of dietary supplementation with sesame on cardiovascular risk factors: An updated meta-analysis of randomized controlled trials.Crit Rev Food Sci Nutr. 2022;62(20):5592-5602. doi: 10.1080/10408398.2021.1888689Majdalawieh AF, Mansour ZR.Sesamol, a major lignan in sesame seeds (Sesamum indicum): Anti-cancer properties and mechanisms of action.Eur J Pharmacol. 2019;855:75-89. doi: 10.1016/j.ejphar.2019.05.008U.S. Department of Agriculture. FoodData Central.Oil, sesame, salad or cooking.Warren CM, Chadha AS, Sicherer SH, Jiang J, Gupta RS.Prevalence and Severity of Sesame Allergy in the United States.JAMA Netw Open. 2019;2(8):e199144. doi: 10.1001/jamanetworkopen.2019.9144U.S. Food & Drug Administration.Allergic to Sesame? Food Labels Now Must List Sesame as an Allergen.Dietary Guidelines for Americans 2020-2025.Healthy U.S.-Style Dietary Pattern at the 2,000-Calorie Level, With Daily or Weekly Amounts From Food Groups, Subgroups and Components.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Hernandez E M.Specialty Oils. In:Functional Dietary Lipids. Woodhead Publishing Series; 2016.Agricultural Marketing Resource Center.Sesame.Colorado State University.Cooking with Fats and Oils: Can they withstand the heat?American Heart Association.Polyunsaturated Fats.National Cancer Institute.Phytosterol.Jayaraj P , Narasimhulu CA , Rajagopalan S , Parthasarathy S , Desikan R.Sesamol: a powerful functional food ingredient from sesame oil for cardioprotection.Food Funct. 2020;11(2):1198-1210. doi:10.1039/c9fo01873eDalibalta S, Majdalawieh AF, Manjikian H.Health benefits of sesamin on cardiovascular disease and its associated risk factors.Saudi Pharm J. 2020;28(10):1276-1289. doi:10.1016/j.jsps.2020.08.018Huang H, Zhou G, Pu R, Cui Y, Liao D.Clinical evidence of dietary supplementation with sesame on cardiovascular risk factors: An updated meta-analysis of randomized controlled trials.Crit Rev Food Sci Nutr. 2022;62(20):5592-5602. doi: 10.1080/10408398.2021.1888689Majdalawieh AF, Mansour ZR.Sesamol, a major lignan in sesame seeds (Sesamum indicum): Anti-cancer properties and mechanisms of action.Eur J Pharmacol. 2019;855:75-89. doi: 10.1016/j.ejphar.2019.05.008U.S. Department of Agriculture. FoodData Central.Oil, sesame, salad or cooking.Warren CM, Chadha AS, Sicherer SH, Jiang J, Gupta RS.Prevalence and Severity of Sesame Allergy in the United States.JAMA Netw Open. 2019;2(8):e199144. doi: 10.1001/jamanetworkopen.2019.9144U.S. Food & Drug Administration.Allergic to Sesame? Food Labels Now Must List Sesame as an Allergen.Dietary Guidelines for Americans 2020-2025.Healthy U.S.-Style Dietary Pattern at the 2,000-Calorie Level, With Daily or Weekly Amounts From Food Groups, Subgroups and Components.
Hernandez E M.Specialty Oils. In:Functional Dietary Lipids. Woodhead Publishing Series; 2016.
Agricultural Marketing Resource Center.Sesame.
Colorado State University.Cooking with Fats and Oils: Can they withstand the heat?
American Heart Association.Polyunsaturated Fats.
National Cancer Institute.Phytosterol.
Jayaraj P , Narasimhulu CA , Rajagopalan S , Parthasarathy S , Desikan R.Sesamol: a powerful functional food ingredient from sesame oil for cardioprotection.Food Funct. 2020;11(2):1198-1210. doi:10.1039/c9fo01873e
Dalibalta S, Majdalawieh AF, Manjikian H.Health benefits of sesamin on cardiovascular disease and its associated risk factors.Saudi Pharm J. 2020;28(10):1276-1289. doi:10.1016/j.jsps.2020.08.018
Huang H, Zhou G, Pu R, Cui Y, Liao D.Clinical evidence of dietary supplementation with sesame on cardiovascular risk factors: An updated meta-analysis of randomized controlled trials.Crit Rev Food Sci Nutr. 2022;62(20):5592-5602. doi: 10.1080/10408398.2021.1888689
Majdalawieh AF, Mansour ZR.Sesamol, a major lignan in sesame seeds (Sesamum indicum): Anti-cancer properties and mechanisms of action.Eur J Pharmacol. 2019;855:75-89. doi: 10.1016/j.ejphar.2019.05.008
U.S. Department of Agriculture. FoodData Central.Oil, sesame, salad or cooking.
Warren CM, Chadha AS, Sicherer SH, Jiang J, Gupta RS.Prevalence and Severity of Sesame Allergy in the United States.JAMA Netw Open. 2019;2(8):e199144. doi: 10.1001/jamanetworkopen.2019.9144
U.S. Food & Drug Administration.Allergic to Sesame? Food Labels Now Must List Sesame as an Allergen.
Dietary Guidelines for Americans 2020-2025.Healthy U.S.-Style Dietary Pattern at the 2,000-Calorie Level, With Daily or Weekly Amounts From Food Groups, Subgroups and Components.
