Sesame oil
Common food
Photo: Wikipedia
Sesame oil is a potent, aromatic oil pressed from toasted or raw sesame seeds, prized for its deep, nutty, and slightly smoky flavor that can transform a dish with just a few drops. Nutritionally, it is a dense source of energy, providing 884 kcal and 100g of fat per 100g, with virtually no protein, carbs, or fiber. It is a staple in many Asian cuisines, used both as a cooking oil and a finishing condiment.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
People love sesame oil for its intensely nutty, aromatic flavor that adds depth and complexity to dishes, especially when used as a finishing oil. Its versatility in both cooking and as a dressing makes it a beloved ingredient in many kitchens, particularly in East Asian and Southeast Asian cuisines.
⚠️ Watch-outs & how to enjoy it better
Sesame oil is very high in calories and fat, so overuse can contribute to excess calorie intake. It is also a common allergen, and individuals with sesame allergies should avoid it entirely. To mitigate overconsumption, use it sparingly as a flavoring oil rather than a primary cooking oil, and pair it with protein-rich or fiber-rich foods to balance the meal.
Key benefits
- Rich in monounsaturated and polyunsaturated fats, including omega-6 fatty acids
- Contains antioxidants like sesamol and sesaminol
- Provides vitamin E, an important fat-soluble antioxidant
- May support heart health when used in place of saturated fats
- Adds significant flavor without needing large quantities
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sesame oil has one of the highest smoke points among plant-based oils, especially when refined, making it suitable for high-heat cooking like stir-frying.
Full nutrition (USDA data · scales with serving)
| Water | 0.00 g |
| Energy | 884 kcal |
| Protein | 0.00 g |
| Total lipid (fat) | 100 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 0.00 mg |
| Potassium, K | 0.00 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.00 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.20 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 13.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 14.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 8.9 g |
| SFA 18:0 | 4.8 g |
| Fatty acids, total monounsaturated | 39.7 g |
| MUFA 16:1 | 0.20 g |
| MUFA 18:1 | 39.3 g |
| MUFA 20:1 | 0.20 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 41.7 g |
| PUFA 18:2 | 41.3 g |
| PUFA 18:3 | 0.30 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Oil, sesame, salad or cooking — USDA does not publish this profile for Sesame oil.
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
What is the difference between toasted and untoasted sesame oil?
Toasted sesame oil (also called dark or Asian sesame oil) is made from roasted seeds and has a deep, nutty flavor, typically used as a finishing oil. Untoasted (light or refined) sesame oil is made from raw seeds, has a milder flavor, and is used for cooking.
Is sesame oil healthy?
Sesame oil is a source of healthy fats and antioxidants, but it is very calorie-dense. It can be part of a healthy diet when used in moderation, especially in place of saturated fats.
Can I use sesame oil for frying?
Refined sesame oil has a high smoke point and can be used for frying. Toasted sesame oil has a lower smoke point and is best used as a finishing oil or for low-heat cooking.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 8.84 kcal/g · 0% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.