What Is Sesame oil and How Can I Use It?

Here's everything worth knowing about sesame oil and how to pick it, what it is, how to store it, and what to use instead, plus 1,030 recipes to cook tonight.

Key Points

Light sesame oil is for high heat; toasted sesame oil is a finishing seasoning added off the heat.
Never deep-fry in toasted (dark) sesame oil; its low smoke point near 350°F (177°C) turns it bitter.
A little goes far; half a teaspoon of toasted oil flavors a whole stir-fry or noodle bowl.
Swap light sesame oil with canola, peanut, or vegetable oil; toasted oil has no clean substitute.
Natural antioxidants slow rancidity, but store away from heat and light and use within six months.

What is sesame oil?

Sesame oil is pressed from sesame seeds, and it comes in two very different forms that are easy to mix up. Light (plain) sesame oil is pressed from raw seeds. It is pale and mild, and built for heat.

Toasted (dark) sesame oil is a different animal. It is pressed from roasted seeds, deep amber, and carries the warm, nutty aroma you smell the second you open the bottle.

The two are not interchangeable. Light sesame oil is a cooking fat. Toasted sesame oil is a seasoning, used by the teaspoon at the end of cooking.

A little goes a long way with the toasted kind. Half a teaspoon swirled into a finished stir-fry or a bowl of noodles often does more than a tablespoon of anything else.

Cooking With Sesame Oil

Light sesame oil has a smoke point around 410°F (210°C), so it handles stir-frying and even deep-frying without trouble. It is common in South Indian cooking, where it goes into the pan first.

Toasted sesame oil is the opposite. Its smoke point sits near 350°F (177°C), and its flavor is fragile, so high heat wastes it and turns it acrid.

So here is the rule worth tattooing on your brain: never deep-fry in toasted sesame oil. Add it off the heat instead, where its aroma can do the work.

Drizzle it over Chinese Fried Rice with Bell Pepper, Peas & Carrots just before serving, or whisk it into the dressing for Cucumber Tomato Salad with Soy-Sesame Dressing. Even a few drops finishing Bok Choy, Mushrooms & Tofu Stir-Fry lift the whole plate.

It pairs naturally with soy sauce, ginger, garlic, and scallions. Most cooks in Asia reach for the roasted oil to season, not the light one.

Pairing and Common Mistakes

The biggest mistake is treating toasted sesame oil like a base oil and pouring it into a hot wok. It smokes and goes bitter, and the dish ends up tasting of nothing but scorched seed. Cook in a neutral oil, then finish with sesame.

The second mistake is overdoing it. Sesame is assertive, and too much makes a dish taste one-note. Start small and add more if it needs it.

Substitutes

For light sesame oil in frying or sauteing, any neutral high-heat oil works. Reach for canola oil or peanut oil, or plain vegetable oil. You lose a faint nuttiness but keep the function.

Toasted sesame oil is harder. There is no clean swap, because the roasted aroma is the point. In a pinch, warm a neutral oil gently with a spoonful of toasted sesame seeds, then strain. Tahini whisked into a dressing borrows some of that flavor, though it brings body too.

Buying and Storing

Buy toasted sesame oil in a small dark bottle, and check that the label says toasted or roasted if that is what you want. Light sesame oil is sold separately and labeled plain or simply sesame oil.

Sesame oil resists rancidity better than most cooking oils, thanks to natural antioxidants in the seed. It is not immune, though. Store both types away from heat and light.

Once opened, keep the bottle in a cool cupboard, or the fridge for the toasted kind, and use it within about six months for the best aroma. If it ever smells sharp or like old paint, it has turned and should go.

Nutrition

Nutrition Facts

Serving Size 1 tablespoon (13g)

Amount per Serving

Calories 114Calories from Fat 117

% Daily Value *

Total Fat 13.0g 20%

Saturated Fat 1.8g 9%

Trans Fat ~

Cholesterol 0mg 0%

Sodium 0mg 0%

Total Carbohydrate 0.0g 0%

Dietary Fiber 0g 0%

Sugars 0.0

Protein 0.0g

Vitamin A 0% Vitamin C 0%

Calcium 0% • Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

recipeland.com/nutrition

Quick facts

Where to find sesame oil: Sesame oil is usually found in the asian section or aisle of the grocery store or supermarket.

Food group: Sesame oil is a member of the Fats and Oils US Department of Agriculture nutritional food group.

In Chinese: 香油
British (UK) term: Sesame oil
en français: huile de sésame
en español: aceite de sésamo

How much does sesame oil weigh?

Amount	Weight
1 tablespoon	13 grams
1 cup	218 grams
1 teaspoon	4 grams

Fats and Oils

Lard 348 Mayonnaise 961 Salad dressing, mayonnaise style 49 Salad dressing, italian, low-fat 30 Peanut oil 594 Olive oil 6038 Olive oil, extra-virgin 1186 Sesame oil 1030 Sunflower oil 111 Salad dressing 65

Recipes using sesame oil

There are 1030 recipes that contain this ingredient.

Honey-Sesame Roasted Cocktail Wieners

Kick those Little Smokies up a notch with an Asian-inspired Honey-Sesame glaze. Oven-roasting brings it together for sweet-salty cocktail sausage bites that your holiday guests will love.

Chinese Pan Fried Dumplings

These pan-fried dumplings feature a savory filling of ground pork, Napa cabbage, scallions, ginger, and garlic, encased in a tender wrapper.

Roasted Korean Sticky Cocktail Sausages

These Korean sticky cocktail sausages are a delicious and easy-to-make appetizer that combines sweet and gently spicy flavors with the salty taste of sausages.

Sour Cabbage Salad

This salad fits to pierogi with the meat filling. You may also try it with fried or grilled fish.

Asian Salad Nicoise

This Nicoise Salad is a beautiful play off its French counterpart. It keeps the traditional string beans, potatoes, boiled eggs and tuna, but it adds an Asian inspired dressing that elevates this salad to the next level. By changing the usual white potatoes to sweet potatoes, it becomes a healthier version of the recipe. Sweet potatoes provide more vitamins and minerals than regular potatoes and they have fewer calories. Add in the Omega-3 benefits in the tuna, the protein of the eggs, and fibre-packed beans, and you have got a power packed lunch that tastes like a million dollars. This recipe will certainly be singing to your taste buds tuna.

Favorite Beef & Broccoli

Simple ingredients and authentic technique get this sensational Broccoli Beef stirfry on the table in a flash. Faster than delivery or takeout!

Protein Pancakes

Protein pancakes blend whole-wheat flour, bran, ground oats, and soy flour for a fiber-packed stack with 14 grams of protein per serving. Hearty, nutty, and built to keep you full past lunch.

Spiced Hummus

Spiced chickpea hummus blended with cumin, coriander, ginger, turmeric, and tahini. Food processor makes it silky smooth. Chill before serving with pita or vegetables.

Hummus Marinade

Hummus marinade thins classic chickpea, sesame and lemon hummus with olive oil and dark toasted sesame oil into a coating for chicken, lamb, fish or vegetables. Vegan, gluten-free and Middle Eastern.

Loaded Vegetable & Quinoa Salad with Miso Orange Dressing

A wide variety of fresh vegetables and quinoa are tossed with a salty and sweet miso orange dressing. Serve it as a refreshingly nutritious side dish or a vegetarian/vegan main course.

Easy Sweet & Sour Veggie Salad

Sweet, sour and slightly spicy. Cucumber, sweet bell pepper, carrots, wood ears and smoked tofu are tossed with rice vinegar, maple syrup, sesame oil, soy sauce and Korean chili pepper. A very tasty side dish that goes well with all your favorite Korean dishes or most of the main courses.

Jimmy's Butternut Squash Chowder

Vegan butternut squash chowder made creamy without a drop of dairy. Blended squash, sweet potato, and carrot form a velvety base, brightened with garlic, rosemary, and thyme and topped with toasted almonds.

Shiitake & Veggie Stew with Garlic-Black Bean Sacue

Shiitake mushrooms, a few different vegetables, garlic-black bean sauce, and glass noodles make this soup packed with great flavors and nutrients. Enjoy it with a refreshing and light salad aside.

Chinese Stir-Fried Noodles with Veggies

A flavorful and filling dish is great for a quick week-night meal. It's healthy and nutritious enough as well.

Chinese Stir-Fried Noodles with Veggies

A flavorful and filling dish is great for a quick week-night meal. It's healthy and nutritious enough as well.

Thai Lion's Head Meatballs

Ginger-spiked pork meatballs browned until golden, then simmered in curried coconut milk sauce and served on crisp lettuce with fresh basil and lemon zest. A Thai twist on the Chinese classic.

Edamame, Carrot, & Avocado Salad

Edamame, carrot, and avocado salad tossed in a bright orange-lime and ginger-sesame dressing with black sesame seeds and cilantro. A fresh, protein-rich vegan, gluten-free side.

Minced Meat Cutlets with White Radish & Sesame

Polish-style fried meatballs or hamburgers literally called ground cutlets (pol. kotlety mielone). My latest rendition contains white radish, sesame seeds, and cilantro leaves. It is far away from home, but I think it's healthy to travel from time to time. My cutlets are served with potatoes, yoghurt, dill, and Bayou Carlin coleslaw. The salad recipe is taken from RecipeLand. Quick and easy dinner to prepare.

Long White Radish & Arugula Salad

Long white radish and arugula salad: crisp, peppery daikon and arugula tossed with scallion in a bright oil-and-citrus dressing, finished with toasted sesame. A sharp, refreshing side.

Smashed Radishes in Soy Dressing

Authentic Chinese side dish that combines the peppery flavor of radishes with a savory, slightly tangy with a hint of sweet soy dressing. The radishes are gleefully smashed allowing them to soak up the flavors of the dressing.

Roasted Tofu With Oyster Mushroom Gravy

Using this lovely way to cook tofu, you will be amazed by the flavored texture tofu, serve with tasty mushroom gravy, it is a perfect dish.

Chilled Cucumber & Woodear Mushroom Salad

Nutritionally boost your day with this chilled cucumber and wood ear mushroom salad, it’s an effective way of getting flavour and nutrients rolled up into one meal. Eating cucumber, a chilled one especially, not only thaw any encumbrances in the digestive tract, but also goes flavourfully on the tongue. Wood ear mushroom, commonly sold in Asian markets, is a dear ingredient-mate of the cucumber in the cooking of this tantalizing salad. If you’re struggling to find wood ear mushrooms then Oyster mushrooms would be an excellent replacement. Furthermore if you don’t have access to Japanese cucumber, then the ordinary type of cucumber would be perfectly fitting too. Also if you’re buying them fresh, then instead of boiling, blanch them by dropping the oyster mushrooms into boiling water for 30 seconds to a minute at the most, then submerge them in an ice bath to stop the cooking process. The glossy look of this salad is not only pleasing on the eye, but contributes perfectly to a balanced diet. Wood ear is known for its ability to reduce cholesterol in the body, aid blood circulation, and improve melanin and keratin efficiency too. Cucumber will not be left behind as it can also help in weight loss, hydration, is good for eyesight, among other benefits. And if you take a look at the other ingredients, sesame seed, ginger, lime etc. you should definitely add this to your recipe book! Let us get into its preparation without further ado. Shall we….

Stir-Fried Sichuan Kung Pao Chicken with Peanuts

Kung pao chicken with overnight egg-white-and-cornstarch velvet marinade for restaurant-tender meat. Stir-fried with ginger, scallions, and peanuts in a soy-sherry-vinegar-sesame sauce. The Sichuan classic, made at home.

Grilled Tofu in a Soy, Ginger & Orange Marinade

Marinated tofu, mushrooms and vegetables are packed with Asian flavors, grilling adds extra smokiness. Not only your vegetarian family or friends love these tasty skewers, but also the meat-lovers. Using the firmest tofu will make a big difference on both texture and flavor!

Vegetable Smoked Tofu Salad with Soy-Maple Dressing

Lots of fresh veggies and smoked tofu are tossed with a flavorful yet light soy-maple dressing.

Sichuan Fried Rice

An easy yet flavorful sichuan fried rice is packed with goodness. A great week-day meal is all in one pot.

Cabbage & Shiitake Pot Sticky Buns

After a few potsticker recipes, I finally made my very first bunch of pot sticky buns (another popular food in China). They came out soft, and quite delicious. Nicely browned and crispy at the bottom. It's an excellent way to use up some of our fresh veggies.

Avocado & Watercress Salad with Soy Dresssing

A light yet flavorful salad. It's refreshing, tasty and easy to make. Lots of textures and flavors. Creamy, crunchy and delicious.

Sesame-Ginger Grilled Marinated Flank Steak

The steak was marinated overnight with the wet paste, which not only added tons of flavour to the steak, but also softened up the meat. It didn't take long to grill it. Then we just simply let it rest for about 10 minutes, which is the crucial part of cooking any meat. This step allows meat to rest, and lock all the juice inside the meat when you slice it.

Heart Healthy Asian Turkey Hamburgers

Asian turkey burgers mix lean ground turkey with hoisin, ginger, scallions, and crunchy water chestnuts, then grill them juicy and golden. A heart-healthy, flavor-packed alternative to the beef burger.

Broiled Tofu With Cilantro Pesto

This Tofu Gets It's Brillant Color and Delightful Flavor From An Easy Cilantro Pesto And Lime Juice!! Great Side Dish!!

Korean Style Romaine

An easy Romaine lettuce salad with a quick and flavourful Korean style Asian dressing.

Garlicky - Soy Rapini (Broccoli Rabe)

Simply blanched the rapini, then a quick stir-fry with ginger, garlic, soy sauce, sesame oil and rice vinegar. The simply tasty dish can be served as a side dish or toss with cooked pasta to make a meal.

Sea Weed, Bell Pepper Salad with Garlic-Sesame Dressing

Another dish from my childhood memories, and it's my all-time favorite dish that my mom used to make very often. All the ingredients are inexpensive, but the salad tastes so refreshing and flavorful.

Shiitake, Green Bean & Potato Miso Stew

Shiitake mushrooms, tofu and potatoes are like sponge that soak all the great flavor from the miso stew. Green beans add bright color and nice crisp, and the glass noodles give a bit chewiness and some healthy calories that are good for you.

Asian Edamame & Carrot Salad

This quick and easy salad is packed with great flavour, and it's so refreshing.

Kung Pao Beef

Kung Pao beef: velveted flank steak stir-fried with roasted peanuts, fiery dried chilies, and crunchy water chestnuts in a savory-sweet Sichuan sauce. A bold, spicy take on takeout, ready in 40 minutes.

Soba Bibimbap

My craving for Korean food has officially come back to life again, and this was the dish I made for dinner yesterday. Instead of using cooked rice that traditional bibimbap does, this time I cooked soba noodles instead. Sauteed a few veggies that I had on hand separately, tossed with the spicy Korean chili sauce and a bit ketchup, and served with homemade kimchi. YUM!

Soba Bibimbap

Bibimbap2 (Korean Seasoned Vegetables & Rice with Spicy Sauce)

Bibimbap is my all-time favorite Korean dish, I have no problem to make it and eat it everyday :) I made this recipe a few days ago, this time I added homemade bean sprouts as well, and served it with three different kinds of homemade kimchi (cucumber, daikon and cabbage kimchi) and a fried egg as always. Delicious, that's the only word I can say every time :)