9 Substitutes for Sesame Oil + 3 Tips

Diana Barkley (Senior Editor)

Sesame oil has been produced for thousands of years. Its history is a little murky, with archeological finds tracing it back to the ancient empire of Uartu (modern day Armenia) and others believing that it possibly originated somewhere in Ethiopia.

There’s so much to sesame oil’s history and its culinary uses. This flavorful oil is used to add complexity to marinades and dressings, and sauté delicious vegetables, meats, and fish.

But what can you do if you’ve run out of sesame oil just as you’re beginning to work on a scrumptious new recipe? Or you couldn’t find it at your local grocery store, and your favorite recipe calls for it?

In this article we’ll explore what makes sesame oil so unique, what it’s usually used for, and what you can substitute it with to replicate those nutty, toasty flavors you love.

Facts about Sesame Oil

Facts about Sesame Oil

As mentioned above, sesame oil has a rich and wonderful history. This ancient oil is one of the oldest known to humanity. References date back to ancient Mesopotamia and ancient India.

Sesame oil is extracted by pressing sesame seeds. Cold-pressed sesame oil is the best as it retains the most nutrients and flavor compared to more refined varieties.

There are essentially two types you can buy, light sesame oil, which is made from raw seeds and has a milder flavor, and dark sesame oil, which is made from toasted seeds. The latter has a stronger, more nutty kind of flavor.

Compared with other oils, sesame oil boasts a particularly long shelf life, particularly if you store it in a cool, dark place. If you look after your sesame oil and store it in an airtight container, as well as keeping it chilled and away from light, it’ll last for a long time. Refrigerated, it may stay good for up to 2 years.

Lastly, sesame oil isn’t just used in food. It’s commonly added to skincare and haircare products, as well as massage oils. Ayurvedic practices like to make use of sesame oil for its alleged ability to nourish and warm up your body.

This isn’t surprising, as sesame oil is more than just a cooking ingredient in many cultures. Some use it for traditional medicine and even in religious ceremonies.

What Sesame Oil Is

Sesame oil is considered a vegetable oil, which is popular in many different cuisines. It’s made by pressing sesame seeds which are either raw or have been toasted. This extracts the oil, which can then be used in your favorite recipes.

Globally, Tanzania is currently the biggest producer of sesame oil. Interestingly, it’s also the place where the most sesame oil is consumed worldwide.

What Sesame Oil Is Good For in Cooking and Baking

This depends largely on the type of sesame oil you are using: toasted sesame oil is preferred as a seasoning in Asian dishes, adding a delicious nutty, toasty flavor to your cooking. Sesame oil isn’t popular in baking, as it easily overpowers other flavors and can be quite a bit pricier than other, more neutral oils.

Both raw and toasted sesame oils are used for sautéing and cooking. Sesame oil has a smoke point of around 410 F. The smoke point refers to when oils begin to burn and may release harmful substances, so staying beneath these temperatures is always key to producing delicious food.

Is Sesame Oil Healthy?

Sesame oil is full of healthy nutrients. It’s rich in unsaturated ‘good’ fats, including omega 6 fatty acids. These are said to be especially good for keeping your heart healthy. Sesame oil also contains beneficial vitamins and minerals, including vitamin E, vitamin K, magnesium, copper, iron, calcium, and zinc.

This delicious oil is particularly good for your heart, but also offers anti-inflammatory properties and antioxidants (such as the vitamin E we mentioned.) Sesame oil is also high in the antioxidants sesamol and sesaminol, which are helpful when it comes to combating oxidative stress in your cells.

Best Substitutes for Sesame Oil

Best Substitutes for Sesame Oil

Sesame oil has a very distinct flavor which makes it so popular as a ‘finishing’ oil rather than just something to cook with. This makes it a little more unusual when it comes to substituting with other ingredients.

If replicating both texture and flavor is important to you, the three alternatives below will be your go-to options.

Walnut Oil

Walnut oil is an excellent choice if you’re looking to replicate the nutty flavors of sesame oil. This tasty nut oil is flavorful and offers plenty of healthy nutrients (including omega 3 fatty acids), however it has a relatively low smoke point of 320 F.

This makes it great for drizzling over finished dishes or use in salad dressings, but not so much for cooking and baking.

Peanut Oil

Peanut oil is a little more neutral in taste than sesame oil, which is probably due to it being generally more refined during the production process.

Peanut oil is great because of its unusually high smoke point of around 450 F, making it ideal for cooking, baking, and sautéing. If you’re looking for a nutty oil that isn’t quite as strongly flavored as sesame oil, this will be your go-to.

Avocado Oil

Avocado oil boasts a smoke point of 520 F (which you’re unlikely to ever reach, but it’s great for things like fried rice.) Avocado oil is described as tasting almost ‘buttery’ and mild. It’s a little bit on the nutty side, making it work well if you’re looking for a more neutral option in place of sesame oil.

Avocado oil is rich in monounsaturated ‘good’ fats and has plenty of omega 3 and omega 6 fatty acids, as well as vitamin E and polyphenols, making it a healthy alternative to reach for.

Healthiest Substitutes for Sesame Oil

Healthiest Substitutes for Sesame Oil

The good news is that all sesame oil substitutes are reasonably healthy. Some boast more nutrients and ‘good’ fats than others, but overall nothing is ‘bad.’ With that said, here are a few particularly healthy oils to go for if you’re looking to substitute sesame oil in your cooking.

Grapeseed Oil

Grapeseed oil boasts high levels of vitamin E, which works as an antioxidant in your body. It’s a rich source of omega 6 fatty acids, and has anti-inflammatory properties. Grapeseed oil has a pretty high smoke point of 420 F, making it ideal for pretty much any kind of cooking and frying.

Grapeseed oil is a versatile ingredient due to its neutral taste, though some less refined varieties will have lightly nutty, fruity notes to them. Use it if you’re looking for a healthy alternative to sesame oil that isn’t particularly strong in flavor.

Canola Oil

Canola or rapeseed oil is one of the most widely available oils you can buy. It’s a neutral oil that’s usually cheaply priced and has a high smoke point of 400-450 F. Canola oil is rich in ‘good’ fats that may help reduce cholesterol levels in your blood and lower your risk of developing heart disease.

All of this makes canola a good alternative for sesame oil when you need something to work with that isn’t strongly flavored. With that said, canola oil tastes fairly bland, so if you want that delicious nutty, toasty flavor that sesame can offer, you’ll need to add additional ingredients.

Light Olive Oil

Light olive oil is a standard go-to when it comes to replacing other cooking oils. You’ll want to go for the ‘light’ variety due to its more subtle, neutral flavorign. Regular olive oil may overpower your dishes, though you can always experiment to see what suits you best.

Olive oil is well known for providing plenty of health benefits, such as anti-inflammatory properties, some protection against developing heart disease, and more. Olive oil is rich in antioxidants and ‘good’ fats, and has a smoke point of around 465-470 F. This makes it great for stir fries, sautéing and more.

Toasted Substitutes for Sesame Oil

Toasted Substitutes for Sesame Oil

One of the key reasons people frequently like to use sesame oil in their cooking is the darker variety’s toasty, smoky flavors. If you’re looking to replicate these with an alternative ingredient, you’re in luck. There are some easy hacks to get the same or similar tastes without needing to use sesame oil.

Cooking Oil and Toasted Sesame Seeds

If you’ve run out of sesame oil, toasted sesame seeds will do the trick for adding similar flavors to your dishes. Ideally you might want to gently heat and toast the seeds in a little bit of neutral cooking oil.

Set aside the toasted seeds and use the oil to prepare the rest of your dish, then top with the sesame seeds to finish it.

Cooking Oil and Poppy Seeds

Poppy seeds taste a bit more bitter than sesame seeds and are much smaller in size. With that said, they do offer a bit of crunch and a subtle nutty flavor that may work well in replacing sesame oil and/or seeds.

Follow the same steps as above and use the oil for your dish and the toasted seeds to top it once done.

Pumpkin Seed Oil

Pumpkin seed oil has a similar nutty flavor to sesame seeds, making it an excellent alternative as a finishing or dressing oil in your dishes. Pumpkin seed oil is a vibrant, deep green in color, so it will look a little different.

The one downside to pumpkin seed oil is its smoke point which, at only 320 F, makes it less than ideal for cooking and baking. With that said, it’s rich in omega 6 fatty acids and a variety of nutrients, so it’s very good for you.

Tips for Substituting Sesame Oil

Tips for Substituting Sesame Oil

Substituting sesame oil is much like finding a suitable alternative for any other ingredient — you’ll want to consider how well the substitute replicates flavor, texture, and consistency. Here are a few extra tips for substituting sesame oil so you’ll get to make the best possible dishes using your new ingredient.

Compare the Nutritional Profiles of the Substitutes

Not all substitutes are made the same. Some oils contain higher concentrations of ‘bad’ fats than others, while some have added vitamins and minerals that are particularly good for you. Grapeseed oil, for instance, may reduce your risk of heart disease and help with inflammation and insulin resistance.

Walnut oil is slightly higher than some of the other substitutes when it comes to saturated fats, but is high in vitamin E, vitamin K, zinc, choline, and phosphorus. When in doubt, read any labels before choosing your favorite sesame oil alternative.

Consider What You Need for Your Favorite Recipe

Pay attention to whether you actually need to replicate the flavor of sesame oil or not. If a nutty, toasty kind of substitute is required, opt for a less refined peanut oil, walnut oil, or perhaps use some toasted sesame seeds to finish your dish.

If the sesame flavor is secondary, consider a more neutral alternative such as grapeseed oil or canola.

Experiment with Different Flavors

If it’s an option, consider playing with different flavors to see what you like best. Perhaps another nut oil would make a great alternative for sesame oil in your dishes, or you might want to try something completely different.

Olive oil has a distinct flavor that may be ideal for your next creation. Butter adds a sort of distinctly ‘buttery’ texture and taste that some can’t get enough of. Ghee (clarified butter) heightens that particular flavor sensation even more.

Reasons for Substituting Sesame Oil

Reasons for Substituting Sesame Oil

As with any ingredient, your reasons for substituting sesame oil will be your own — and that’s perfectly fine. Whether you just don’t like sesame oil, can’t get it, or have an allergy or food intolerance, here are some details on the different reasons why you may wish to use an alternative.

Allergies and Intolerances

While sesame seeds are, as their name will suggest, seeds rather than nuts, they have a similar internal biochemical structure to the latter. This means they can cause an allergic reaction. What’s more, sesame oil is often made by cold-pressing the seeds.

This lack of refinement means plenty of the allergy causing proteins are left in the oil, so those with allergies or intolerances will want to steer clear. Interestingly, other nut oils, such as peanut oil are often refined to a point where they may no longer cause issues.

However, if you have a nut allergy, we wouldn’t recommend consuming these either.

Availability

You may struggle to get sesame oil in your local grocery store or you might just have run out while in the middle of cooking a recipe. Either way, not having sesame oil available to you may well be one of the key reasons you’ll need to substitute it with another ingredient. Compared with other cooking oils, sesame oil also may not be the cheapest available.

So you might just wish to replace it with something that’s available to you for a lower price.

Flavor Preferences

At the end of the day, everyone’s tastes are different, and you might just not like the taste of sesame and/or sesame oil. If this is the case, you’ll want to opt for one of the substitutes above that do not replicate the flavor of sesame oil, but work well as an alternative for the fats it adds to your recipe.

In this case, more neutral oils such as canola or grapeseed will work well.