What Happens to Your Body When You Eat Sesame Oil, According to a Dietitian

Walking along the oil aisle in the grocery store, you may have come across sesame oil sitting next to olive oil and 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?

What Is Sesame Oil?

Sesame oil is an edible cooking oil extracted from sesame seeds.1 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.2

Like other cooking oils such as canola and sunflower, 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.3

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.

Health Benefits of Sesame Oil

May Improve Your Cholesterol Levels

Sesame oil is rich in monounsaturated and polyunsaturated fats, which may help improve “good” HDL cholesterol and lower “bad” LDL cholesterol levels.4 Sesame oil also contains phytosterols, plant compounds with antioxidant and heart-healthy properties.5 Specifically, sesamol is a type of phytosterol present in sesame seeds and oils that may help protect your heart by improving cholesterol.6

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 and reduce inflammation.7 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.8

May Reduce Your Risk of Certain Types of Cancer

The lignans in sesame seeds may have potentially cancer-protective properties.9 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.

Nutrition Facts

One tablespoon of sesame oil provides:10

Calories: 120

Total Carbohydrates: 0 g

Dietary Fiber: 0 g

Total Sugars: 0 g

Protein: 0 g

Total Fat: 14 g

Saturated Fat: 2 g

Monounsaturated Fat: 5 g

Polyunsaturated Fat: 6 g

Potential Risks

Sesame is one of the nine common allergens in the U.S., impacting 1.1 million American adults and children.11 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.12 You can also rest assured that our Sesame-Free Recipes do 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

Stir-frying: Spaghetti Squash & Pork Stir-Fry

Pan-frying: Sesame-Honey Tempeh & Quinoa Bowl

Baking: Sheet-Pan Sesame Chicken with Carrots & Baby Bok Choy

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:

Soups: Spicy Sesame Chicken Soup

Noodle dishes: Slow-Cooker Shrimp Noodle Bowls

Poke bowls: Salmon & Avocado Poke Bowl

Vegetables: Sesame-Seasoned Spinach

Salads: Sesame Kohlrabi & Chicken Salad

Toasted sesame oil is also a perfect ingredient for marinades, sauces, dressings and vinaigrettes like our Hoisin-Sesame Dressing and Sesame-Tamari Vinaigrette.