Guide to Sesame Oil for Cooking

Among the different types of cooking oil available today, sesame oil is one of the healthiest options. It is also a very flavorful oil, making it perfect for cooking. It is made from sesame seeds that are very popular in Asian cooking. There are also some varieties made with pressed plain seeds and toasted seeds. These varieties are used in different ways in Japanese, South Indian, Chinese, and Middle Eastern cuisine. For neutral cooking, light sesame oil is usually used, while toasted sesame oil is perfect as a flavoring for soups, sauces, and other dishes.


If you are looking into trying out sesame oil for cooking, but you want to know more information about it first, then you’re in the right place. Today, we are going to give you a complete guide to sesame oil for cooking, and as well as a few recommendations to get you started.

Different Varieties of Sesame Oil

Here are the different kinds of sesame oil that you might encounter in the market:

  • Toasted Sesame Oil: This variety of sesame oil is also known as dark, black, or Asian sesame oil. It is made with toasted sesame seeds and has strong flavor and aroma. It is usually used as a finishing oil to add a nutty and toasty flavor to a cold or hot dish.
  • Light Sesame Oil: This variety is also known as white or plain sesame oil. It is light in color and is made using raw sesame seeds. It is a high-heat, low-flavor oil which is perfect in cooking meals.
  • Cold-Pressed Sesame Oil: This variety of sesame oil is made without using heat or chemicals. It is valued for its purity, and it can also be found mostly in health stores.
  • Blended Sesame Oil: There are also blended sesame oils available in the market. Some combine toasted sesame oil with other oils, resulting in a cheaper option, but also has a less intense flavor.

How Sesame Oil is Used for Cooking

The best variety of sesame oil for cooking is light sesame oil. It is used much like canola or vegetable oil. It also has a similar neutral flavor and can endure high heat, making it perfect for frying and roasting. If you will be stir-frying and sautéing, then a light sesame oil is perfect.

For low-heat cooking methods, you can use toasted sesame oil. It is also best used or added at the end of cooking or after cooking. Do not use it for high-heat cooking as it will lose some of its flavor and nutrients. You can instead use it in salad dressings, marinades, and sauces.

Benefits of Sesame Cooking Oil

There are many reasons to use sesame oil for cooking. It’s because sesame oil is popular for being a great source of both mono and polyunsaturated fats. This can help reduce the risk of heart disease and as well as lower blood pressure. Sesame seed oil is also a great source of vitamins and minerals. The nutritional potency of the oil will vary depending on what variety you choose, whether unrefined, refined, or toasted.

Sesame oil is rich in B vitamins, which are great for providing energy. It also has vitamin E, which is good for the skin. It also contains minerals, such as iron, magnesium, phosphorus, and calcium. It has zinc and copper, too, which are both good for your red blood cells, blood circulation, and metabolism. And lastly, sesame oil is rich in antioxidants that can fight off free radicals that cause inflammation, aging, diseases like Parkinson’s and Alzheimer’s, and as well as cancer.

Risks that Comes with Sesame Oil

Just like other products, sesame oil also comes with risks for some people. The biggest risk it may come with is an allergic reaction. But this is fairly rare. Therefore, just like other foods, it’s better to test a small amount of it first before consuming large quantities of it.

Aside from allergies, sesame oil is also very high in fat. It means that it should be moderated in your diet. If you are monitoring your calories or macros, you need to measure the sesame oil you use to avoid sabotaging your diet. Also, if you have low blood pressure, you need to avoid using sesame oil as it can lower your blood pressure even more.

The Best Sesame Oils for Cooking

Here are some of the best sesame oil for cooking that we can recommend:

Where to Buy
365 Everyday Value Organic Sesame Seed Oil
La Tourangelle Toasted Sesame Oil
Kevala Organic Toasted Sesame Oil
Velona Organic Sesame Oil
Napa Valley Naturals Organic Cold-Pressed Sesame Oil
Dabur Sesame Oil
Holy Natural Organic Sesame Seed Oil
Eden Toasted Sesame Oil


1. 365 Everyday Value Organic Sesame Seed Oil

This organic sesame oil is brought to you by Whole Foods Market. It is a healthy cooking oil that is sodium-free, certified organic, kosher, and vegan. It is perfect to use for frying, sautéing, and other types of cooking. This is a 100% organic expeller-pressed unrefined sesame seed oil perfect for health-conscious people.

2. La Tourangelle Toasted Sesame Oil

This sesame oil will bring artisan excellence to your kitchen. It is an artisanal oil that has a premium taste. It can add a distinct flavor to foods, especially to stir-fry, fried rice, noodles, and marinades. It is also great for salads, grilled meat, pasta, cheese plate, and more. This oil is pure, all-natural, and handcrafted from high-quality sesame seeds that are harvested from Africa and South America.

3. Kevala Organic Toasted Sesame Oil

This sesame oil is cold-pressed and unrefined. It means that it is extracted using low-heat methods, retaining all of its flavor, aroma, and nutritional value. This sesame oil has a high smoke point, making it great for stir-fries and other cooking at low, medium, and high heat. This is a healthy cooking oil and is certified non-GMO.

4. Velona Organic Sesame Oil

This organic sesame oil is derived from natural sesame seeds that are expeller pressed. It is vegan, lactose-free, gluten-free, glutamate-free, and BSE-free. This cooking oil is manufactured in good manufacturing practices. It is safe for its intended use in foods. You can use it for cooking different foods, whether in high heat and low heat.

5. Napa Valley Naturals Organic Cold-Pressed Sesame Oil

This cooking oil is made from sesame seeds that have been cold-pressed at temperatures below 98.5°F, for a light and delicate sesame flavor. It is best used for dressings, sauces, and marinades.

6. Dabur Sesame Oil

This cooking oil is extracted from high-quality sesame seeds, and it is best used as a flavor enhancer for meals. It can be used for frying and sautéing, as well, as it is very light.

7. Holy Natural Organic Sesame Seed Oil

This sesame seed oil is a flavor booster, adding a distinct nutty taste to whatever you are cooking. It is also a powerhouse of vitamins and minerals. You can use it on a wide variety of dishes, including sauces, salads, marinades, and dips. The recommended dose of this sesame seed oil is between 1 to 2 tablespoons a day.

8. Eden Toasted Sesame Oil

This toasted sesame oil is vital in adding tempting flavor to various dishes, especially Chinese and Thai dishes. It is made from whole and slow-roasted sesame and its amber glass-made bottle keeps its nutrients intact. A lot of culinary experts all over the world recommend  Eden Toasted Sesame Oil because it’s so flavorful, versatile, and nourishing. It is perfect for sauteing, marinade, supreme stir-fry oil, and salad flourish. Eden Toasted Sesame Oil is known as super-rich in linoleic acid which is vital in keeping one’s heart healthy.

These are some of the best sesame oils we can recommend for cooking. If you are looking for cooking oil that is rich in vitamins and minerals, you might want to give sesame oil a try. Just make sure that you do not have low blood pressure and that you’re not allergic to sesame seeds.