The 13 Best Substitutes for Sesame Oil

Sesame oil is delicious and that is why it is called for in many recipes. It is very popular in Asian and Middle Eastern cuisines, and has also gained enormous popularity in most other countries around the world.

It is considered a healthy oil and is mid-range in terms of price. But even so, not everyone has this oil in their cupboards.

So what are the best sesame oil substitutes?  The best substitute for sesame oil is the one you make yourself. Using sesame seeds, it’s easy to make your own sesame-infused oil, which is perfect for replacing store-bought.

To help you make your decision, this article will give a brief description of each of the substitute options and explain when to use each, as well as any benefits or drawbacks that may be associated with substitution.

We’ll also answer some of your most pressing questions about sesame oil.

This article is going to focus mainly on how to substitute sesame oil, but before we get into it, it can be helpful to understand the different types of sesame oil and what they are typically used for, so you know which one is best to substitute. depending on your recipe.

When it comes to sesame oil, you can find options that are dark or light, roasted or unroasted, refined or unrefined, and even cold-pressed or extra virgin.

Extra virgin sesame oil and cold pressed sesame oil

You’ve probably heard of extra virgin olive oil, and maybe even cold-pressed oil, but you don’t necessarily know what the title means.

When oil is cold pressed, it is done without the use of heat or chemicals. This better preserves nutritional quality and is often considered much higher quality. It is extracted from the raw and dried seeds, and is considered a good cooking oil, since it supports high temperatures and has a very light and neutral flavor.

For an oil to receive the coveted Extra Virgin title, it must be the first batch of oil pressed, made without heat or chemical solvents. If the oil is pressed more than once, it is considered refined.

Refined sesame oil vs. unrefined

The more times a seed is pressed to extract the oil, the more refined it will be. Each one has its advantages and disadvantages.

Refined oils typically have a higher smoke point, making them healthier for high-heat cooking. However, the more refined a product is, the less natural nutrition it retains and the less healthy it is itself.

Unrefined oils also retain more of their natural flavor, so the more refined it is, the more neutral its flavor will be . Therefore, unrefined oils are perfect for use in non-cooked dishes or as an added oil after cooking, while refined sesame oil is more common for use in stir-fries, etc.

toasted sesame oil

When sesame seeds are roasted, their smoky and nutty flavor is greatly enhanced.  Regular or unroasted sesame oil has a very light, almost neutral flavor.

Toasted sesame oil, like this one, is very punchy and a little goes a long way. It is darker in color, ranging from gold to brown, with a flavor that gets stronger as the color darkens.

Toasted sesame oil is very popular in Asian cuisines, while you’re more likely to see plain or unroasted oil called for in Middle Eastern dishes.

black sesame oil

This type of sesame oil gets its name from the type of seed it is made from: black sesame seeds. The taste is very rich and some call it even creamy.

It’s perfect for using in non-cooked dishes, such as salad dressings, or for drizzling over rice or grains after they’ve been cooked.

It’s important to note that black sesame oil is different from dark sesame oil, which usually means simply roasted . They will have very different flavors!

The 13 Best Substitutes for Sesame Oil

Whenever you are going to substitute one thing for another in a recipe, there are two main elements that you must take into account: flavor and health.

Depending on what you’re substituting, you may also have to worry about consistency, but most oils and oil alternatives have more or less the same texture, so you don’t have to worry about that.

The next section of this article is going to break down the best sesame oil substitutes, with notes on which option to choose for different situations.

1. DIY Sesame Seed Flavored Oil

If you don’t have sesame oil but do have some sesame seeds, you can make your own flavored sesame oil . This will come in handy if you really want the sesame oil flavor to come through in your recipe.

The first thing you have to do is carefully toast the sesame seeds in a pan over low heat.  Stir them often so they don’t burn, and when they’re nicely scented and lightly browned, they’re ready for an alternative oil.

You can use almost any oil, but the more neutral your oil is, the more sesame seed flavor will be noticeable. Try grapeseed oil, light olive oil (not extra virgin), or sunflower oil.

Add 1 cup of oil for every 1/4 cup of roasted seeds.

Let the oil simmer for 30 minutes and then transfer it to a glass jar, preferably dark.

Once it has cooled, you can store this sesame seed flavored oil in the fridge, along with your other nut or seed oils. When you go to cook with it, you can filter the seeds or leave them inside to give it more flavor and texture.

2. Tahini

Tahini is an oily paste made from sesame seeds, so it will work great as a flavor substitute. It’s not an oil, though, so if you were planning to use it to keep the chicken from sticking to the pan, you’ll need some additional alternative oil as well.

Again, use a neutral-tasting oil to let the nutty flavor of the tahini shine through in your cooking.

Just add a small amount of paste to the amount of alternate oil called for in your recipe and mix well before adding the rest of the ingredients. 

3. Peanut oil and other nut oils

Peanut oil is a great substitute for sesame oil, because it has a slightly nutty flavor and a similar health profile . It has a slightly higher smoke point than sesame oil and is usually a little lower in price.

It can be used both for cooking and to add oil to uncooked or previously cooked foods, much like sesame oil.

There are other nut oils that can be used as well, but each of them imparts a little more of its unique nutty flavor.

Almond oil is high in vitamin E, and walnut oil is known to be excellent for brain health . However, both have very different flavors.

Hazelnut and macadamia nut oils are both very creamy and delicious , although they are the most expensive of the nut oil options.

If you are going to use any of these nut options, they will work best in no-cook recipes that lend themselves well to their unique flavors or in baked goods.

4. Flax oil and other seed oils

Flax oil is very popular in the plant community because it is high in Omega 3 fatty acids, which are otherwise only found in fish and animal products.

It has a pleasant, slightly nutty flavor that makes it a good solution for sesame oil in no-cook recipes such as sauces and dressings.  It has a relatively low smoke point, making it not ideal for cooking with.

There are other seed oils that also work in a similar way, most notably hemp and pumpkin.  Hemp seed oil is quite similar to sesame oil in that you can find it unrefined and cold-pressed for the highest quality.

It also has a seedy, nutty flavor and is also great used topically. However, these last two oils can be harder to find and are more expensive options.

5. Grapeseed oil

This is one of the most neutral flavored oils around, does not cloud when chilled and has a high smoke point. Combined, these characteristics make the oil pressed from the seeds of the grapes ideal for almost any occasion.

Although it won’t have the characteristic sesame flavor, it will work fantastically well as a substitute in all applications.

Many people use sesame oil in their skin and hair care routines, and grapeseed oil is even a good substitute in this situation. It’s anti-inflammatory, antimicrobial, and packed with antioxidants, just like sesame oil.

The only reason it doesn’t appear at number one is because of the difference in flavor. 

6. Olive oil

Olive oil is one of the most popular oils on the market, touted for its health benefits. Depending on what you cook, it can be a good substitute for sesame oil.

If you’re working with a recipe that calls for regular, unroasted sesame oil, you can use a light olive oil for an equally neutral flavor.

Extra virgin olive oil stands out for its spicy, fresh green olive flavor, which is very different from the toasty, nutty flavor of dark sesame oil, so account for this difference in your recipe.

However, it holds up well to heat, so if you are going to sauté something, it will suit your needs well. Even if the taste is slightly different, that doesn’t necessarily mean it’s unpleasant!

7. Avocado oil

Avocado oil is obtained from the pit of avocados and is very similar to olive oil. It is rich in Omega 9, something unique and very healthy. It is versatile and can be used both for cooking and for cold or no-cook recipes.

The flavor is light and almost buttery, so although it can be used in much the same way as olive oil, it doesn’t have the spicy flavor that will stand out in recipes calling for sesame oil, a distinctly non-spicy flavor.

Cold-pressed avocado oil will have the most pleasant taste and the greatest health benefits.

8. Coconut oil

Coconut oil is one of the healthiest oils you can cook with or use in almost any function, but we’ve listed it quite low on the substitution scale because it tastes so different from sesame oil.

If your recipe calls for both regular and refined sesame oil, coconut oil will work quite well as a substitute , although it will add some of its distinctive coconut flavors to your dish.

It’s not a good substitute for toasted sesame oil, simply because instead of an earthy, nutty flavor, you’ll end up with a sweeter, creamier flavor.

If you don’t mind this, coconut oil is a great product to work with as a healthy option that is also quite resistant to heat.

9. Butter

If you cook with your sesame oil, butter can be an acceptable substitute, especially if it’s browned in a pan to develop some flavor, just be careful not to let the sugars and dairy proteins burn.

A clarified butter like ghee will work even better because it’s not as heavy or creamy as most commercial butters and it doesn’t burn as easily.

Good-quality butter is also surprisingly nutritious, especially if you opt for the hormone-free and organic dairy options.

The type of nutrition will be different from what you enjoy with sesame oil , but there is nothing wrong with getting extra vitamins A, E and K in your life.

10. Animal fat - Lard or dry fat

Animal fat in the form of lard or drippings is very similar to working with butter.

You can lightly brown the fat, being careful not to burn it, and get a slightly roasted flavor that’s a decent substitute for sesame oil.

It’s obviously not plant-based, if that’s what you’re after, but it can be relatively healthy, depending on the quality of the product you use.

In general, the health and nutrition you get from an animal’s fat will largely depend on what that animal was fed and how it was treated.

Organic, grass-fed, finished animals, without hormones or antibiotics, will produce fat with a lot of nutritional value.  Factory-raised animals are going to be decidedly less good for you overall, whether you eat the meat or the fat.

In either case, however, the flavor and texture will work as a substitute for sesame oil, in a pinch.

11. Vegetable oils

There are a wide variety of oils in this category that will all perform comparably as a substitute for sesame oil and have similar health benefits/disadvantages. Some options that fall under the umbrella of vegetable oil are palm, soybean, canola/rapeseed, sunflower, corn, and safflower.

Each of them is fairly neutral in flavor, so they can be used without altering your recipe beyond not having the sesame flavor, and most of them hold up relatively well to high heat. You will often find vegetable oils that are a mixture of some of the above ingredients.

There are some who have specific concerns.

Palm oil, for example, is healthier than other options, but is highly controversial from an environmental point of view.

Soy is best if it is organic and used in very small doses to limit the effects of estrogen-mimicking compounds.

Canola seed is one of the healthiest seeds you can find, but the process it goes through to become oil leaves a highly refined product with far less nutritional value and a ton of added toxic chemicals.

In general, the category of vegetable oils is suspect for health, and if you are concerned about this, they should only be used if there are no other options available.

12. Alternative to margarine or vegan butter

Margarine or the vegan alternative to butter are very similar and can be used to replace sesame oil if you don’t have any of the other options available. They are relatively neutral in flavor and are almost a cross between butter and vegetable oil.

They are oilier and less creamy than butter, since they are largely made from a combination of vegetable oils, but have additives that give them a more butter-like flavor and texture.

They’re low on our list of substitutes because they’re highly processed and not very healthy, especially when compared to a clean, nutritious product like sesame oil.

13. Fish oil

We’ve saved fish oil for last because, while it’s technically used for cooking, it’s usually taken as a supplement and therefore to get an equivalent amount will be much more expensive.

Also, fish oil tastes very fishy . Depending on what you’re cooking, it may be fine, but in most cases, it will add more flavor than you expected.

From a health standpoint, fish oil is packed with healthy Omega 3 fatty acids, so even if you’re not going to use it as a substitute for sesame oil, you may want to consider adding it to your day.

Resume

Here are all the oils well compiled in this helpful table.

Related questions

What is a good substitute for sesame seeds?

If it’s strictly flavor you’re after, you can add a bit of sesame oil or tahini instead of the sesame seeds.

If it’s texture you’re after plus a bit of flavor, sunflower seeds work wonderfully well.  They are slightly larger and softer, but have a slight sesame seed flavor and many similar health benefits.

Poppy, flax, and hemp seeds are also great alternatives, but they can be slightly more expensive and a bit harder to find compared to sunflower. Each one is highly nutritious and absolutely delicious on its own.

Are there disadvantages of sesame oil?

All seed oils are highly processed and quite rich in Omega 6. Omega 6s are healthy, but they need to be balanced with a specific ratio of Omega 3s and unfortunately most of us eat a very unbalanced diet with too much fatty acid. Omega 6 and very little Omega 3.

Sesame seed oil is monounsaturated, which is quite controversial.  For many years it was thought to be the healthiest type of fat for the heart, but lately it is being challenged by new studies.

The most important thing to keep in mind is that all oils should be consumed in moderation. Other than that, some people can be allergic to sesame seeds, just like some people can be allergic to literally any food on the planet.

What are the benefits of sesame oil?

Sesame oil is rich in antioxidants and anti-inflammatory compounds that keep you healthy and prosperous.

Like most oils, it’s high in fat, but it’s mostly monounsaturated fats, which are great for heart health, helping to lower cholesterol and possibly even protecting against plaque buildup in the arteries when eaten. consume in moderation.

Having healthy fats in your diet also improves metabolism, brain health, and joint function. 

Sesame oil has many different benefits when used topically, from protecting against UV rays to preventing hair loss. It’s an emollient or something that soothes and softens, so it works great for healing dry, cracked skin and dry scalp conditions as well.

The fatty acids along with the powerful antioxidants and antifungal, antibacterial and anti-inflammatory compounds also help skin irritations, resolving inflammation and healing wounds quickly.

What are the most popular recipes with sesame oil?

Sesame oil is very popular for stir-frying meats and vegetables because it adds a layer of toasty, nutty flavor that pairs well with soy sauce.

It is often used for stir-fries, skewers, or to marinate meats and tofu before grilling. It can also be used without cooking to add flavor to dips like hummus or salad dressings.