Sesame oil is fragrant with a nutty flavour, best used to make Asian stir fries
Sesame oil is an edible vegetable oil derived from sesame seeds. It's widely used in Asian, Middle Eastern, and African cuisines, prized for its nutty aroma, rich flavor, and high antioxidant content. It comes in two main varieties: toasted (dark) and untoasted (light).
FAQs – Sesame Oil
Q: What is the difference between toasted and regular sesame oil?
A: Toasted sesame oil (dark brown in color) is made from roasted sesame seeds and has a bold, nutty flavor, used mostly as a finishing oil. Regular sesame oil is pale yellow, has a lighter taste, and is suitable for cooking and sautéing.
Q: Can I cook with sesame oil?
A: Yes, but use light sesame oil for high-heat cooking. Toasted sesame oil has a low smoke point and should only be used for drizzling or in dressings and marinades.
Q: Is sesame oil healthy?
A: Sesame oil contains heart-healthy unsaturated fats and antioxidants like sesamol and sesamin. It may help reduce inflammation and support heart health when used in moderation.
Q: Does sesame oil need to be refrigerated?
A: It doesn’t need refrigeration, but storing it in a cool, dark place helps preserve its flavor and prevent it from going rancid.
Q: Can people with nut allergies use sesame oil?
A: While sesame seeds are not tree nuts, they can trigger allergic reactions in sensitive individuals. Always consult a medical professional if unsure.
Printable Nutrition Card (Per 1 tablespoon / 13.6 g)
| Nutrient | Amount | Notes |
|---|---|---|
| Calories | 120 kcal | High due to fat content |
| Total Fat | 14 g | Mostly unsaturated, heart-healthy fats |
| Saturated Fat | 2 g | Minimal compared to butter or lard |
| Monounsaturated Fat | 6 g | Supports cardiovascular health |
| Polyunsaturated Fat | 6 g | Includes omega-6 fatty acids |
| Cholesterol | 0 mg | Cholesterol-free |
| Sodium | 0 mg | Naturally sodium-free |
| Carbohydrates | 0 g | Pure fat, no carbs |
| Protein | 0 g | Not a source of protein |
| Vitamin E | Trace | Contains small antioxidant amounts |
Dietary Information Table
| Diet Type | Suitable? | Notes |
|---|---|---|
| Vegan | ✅ Yes | Plant-based oil |
| Vegetarian | ✅ Yes | Suitable for all vegetarian diets |
| Gluten-Free | ✅ Yes | Naturally gluten-free |
| Keto / Low-Carb | ✅ Yes | Contains zero carbohydrates |
| Paleo | ✅ Yes | Accepted on paleo diets |
| Whole30 | ✅ Yes | Compliant in moderation, especially unrefined sesame oil |
| Nut-Free | ⚠️ Caution | Sesame is a seed, not a nut, but still an allergen for some |
| Low-FODMAP | ✅ Yes | Free of fermentable carbs |
| Heart-Healthy | ✅ In Moderation | Rich in unsaturated fats; avoid excessive use |
Please note that these values are estimates and can vary based on specific ingredients and portion sizes used. For precise nutritional information, consider using a nutrition calculator with exact ingredient measurements.
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