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Sesame Oil

In a nutshell

Sesame oil offers nutty complexity, best as a finishing touch.

Sesame oil is pressed from sesame seeds and comes in two main styles. Toasted sesame oil is dark amber and made from roasted seeds; light sesame oil is pale and made from raw seeds. The toasted kind is the one that makes Chinese, Korean and Japanese food smell the way it does.

Toasted sesame oil tastes deeply nutty and roasty, with a warm, almost smoky edge. A few drops are enough to perfume a bowl of noodles, a dipping sauce or a pile of greens. Cooks love it as a finishing touch: it turns plain soy sauce, rice or spinach into something that smells like a restaurant kitchen.

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Aroma: nutty, toasty

Good to know

Origin: East Asia

Forms: toasted, light, unrefined

Season: Available year-round; it is a pantry staple, so buy small bottles often rather than one big one that goes stale.

Nutrition: Used in small amounts, so it adds flavour more than nutrition. Sesame is a major allergen, so flag it when cooking for others.

Storage: Keep sesame oil tightly capped in a cool, dark cupboard away from the stove. Unopened bottles keep about two years; once opened, toasted sesame oil stays at its best for around six months in the cupboard or up to a year in the fridge. Refrigeration can make it slightly cloudy, which is harmless. If it smells like paint, crayons or old nuts instead of fresh toasted sesame, it has gone rancid and will make food taste bitter. Buy small bottles if you only use a few drops at a time.

How to use sesame oil

Aromatic Stir-fries

Add last to infuse a nutty aroma.

Toasted Marinades

Sesamol aroma complements umami in marinades.

The science of sesame oil

Roasting the seeds before pressing triggers the Maillard reaction between sugars and proteins, creating pyrazines and other roasty aroma compounds. That is why toasted sesame oil smells so much stronger than oil pressed from raw seeds.
Those aroma compounds are volatile and fade fast in high heat, so toasted sesame oil is usually stirred in at the end of cooking. Light sesame oil has little aroma to lose and can be used for frying.
Sesame oil contains natural antioxidants, including sesamol and sesamin, which help it resist rancidity better than many other oils high in polyunsaturated fats.
Toasted sesame oil smokes and turns bitter at a lower temperature than refined oils, roughly 175°C (350°F), while refined light sesame oil can handle about 210°C (410°F). Mixing toasted oil with a neutral oil for stir-frying stretches the flavour without burning it.
Aroma compounds in sesame are fat-soluble, so the oil coats your tongue and carries the flavour, while salty, watery soy sauce brings umami. Together they hit both sides of the palate, which is why the pair is so common.

How to choose sesame oil

For finishing and dressings, buy toasted sesame oil in a small dark bottle; it should smell strongly of roasted sesame the moment you open it. Pure sesame oil is better than blends cut with soybean oil. For deep frying or high-heat cooking, choose light or refined sesame oil instead.

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Substitutes for sesame oil

Swap	Amount	What changes
Toasted sesame seeds crushed into neutral oil	1 tbsp seeds + 1 tbsp oil per 1 tbsp sesame oil	Grinding toasted seeds into oil releases their nutty aroma. Strain if you want it smooth.
Perilla oil	1:1	Used in Korean cooking with a nutty, slightly herbal flavour. Great for dressing greens.
Roasted peanut oil	Use a little more than you would sesame oil	Brings roasted nuttiness, though the flavour is milder. Not for anyone with a peanut allergy.
Tahini thinned with neutral oil	1 tsp tahini + 2 tsp oil per 1 tbsp sesame oil	Same sesame flavour with a creamier body. Best in dressings and sauces rather than stir-fries.

What goes with sesame oil

Soy Sauce. Sesame oil's aroma compounds dissolve in soy sauce's liquid matrix, heightening aroma.
Bok Choy. Toasted sesame oil adds nutty aroma to bok choy's fresh green flavor.
Scallion. Shared sulfury aroma compounds create a savory note.
Tofu. Sesame oil infuses tofu with a toasty aroma.
Rice. Rice takes up sesame oil, allowing its nutty fragrance to permeate.
Chicken thigh. Sesame oil's fat helps dissolve aroma compounds that cling to chicken's surface.
Miso. Sesame oil dissolves aroma compounds in miso, intensifying flavor.
Cucumber. Toasted sesame oil adds nutty aroma to cool, crisp cucumber.
Ginger. Toasted sesame oil's nutty depth rounds out ginger's sharp heat.
Pork Belly. Toasty sesame oil echoes the nutty depth of seared pork belly.

Mistakes to avoid

Strong aroma can overpower if unbalanced.
Breakdown creates bitterness above 210C.

Ideas for tonight

Sesame oil-drizzled noodles
Stir-fried vegetables with sesame oil
Sesame oil-based dipping sauce

Sesame Oil: questions

What is the difference between toasted and untoasted sesame oil?

Toasted sesame oil is pressed from roasted seeds, so it is dark brown and strongly nutty. Untoasted or light sesame oil is pressed from raw seeds, so it is pale, mild and better for frying. They are not interchangeable if a recipe wants that roasted aroma.

Can you cook with sesame oil?

Light sesame oil is fine for frying and stir-frying. Toasted sesame oil can be used for gentle cooking, but it burns and turns bitter easily, so most cooks add it at the end or mix a little into a neutral oil.

What can I use instead of sesame oil?

For the toasted flavour, crush toasted sesame seeds into a neutral oil, or use perilla oil or roasted peanut oil. If you just need a cooking fat, any neutral oil works, but you lose the nutty aroma.

Does sesame oil go bad?

Yes, eventually. It lasts longer than many oils thanks to natural antioxidants, but after opening it slowly goes rancid. A bitter, painty or stale smell means it is time for a new bottle.

Should sesame oil be refrigerated?

It doesn't have to be, but the fridge slows rancidity and is a good idea if you use it slowly or your kitchen is warm. It may turn a bit cloudy, which clears at room temperature.

How much sesame oil should I use?

Less than you think. A teaspoon is enough for a stir-fry for two, and a few drops can season a dipping sauce. Too much can taste bitter and drown out everything else.

What does sesame oil taste like?

Sesame oil offers nutty complexity, best as a finishing touch., with an aroma that is nutty, toasty.

What goes well with sesame oil?

Sesame Oil pairs best with soy sauce, bok choy, scallion, tofu, rice. Sesame oil's aroma compounds dissolve in soy sauce's liquid matrix, heightening aroma.