A Bit About Sesame Oil
Sesame oil is a cooking oil frequently used in East Asian cuisine. It is a traditional and representative vegetable oil frequently used in East Asian culture and has a similar status to olive oil used in Europe. It is “the oil” often used in Korean cuisine along with perilla oil, and its main ingredient is sesame seeds. It is made by roasting and pressing sesame seeds. As a Korean, I’ve grown up eating and cooking many different kinds of sesame oil. And as a health fanatic, my family also used to extract sesame oil from our own sourced sesame at local rice cake shops to have the best sesame oil. (Rice cake shops in Korea usually have machines to extract oil, so people bring their own ingredients to the shop if they want to make their own oil!)
Sesame oil is an indispensable part of Korean cooking and so I grew up learning about it. Today, I want to talk about everything about sesame oil such as its health benefits, and storage methods, other frequently asked questions, and finally, give my recommendations of sesame oil for different uses. Let’s get started!
Sesame Oil Benefits
1. Healthy Fats & Vitamin E
Sesame oil is a good source of healthy fats, especially monounsaturated and polyunsaturated fats. It’s also rich in vitamin E, which has antioxidant properties and helps protect cells from oxidative damage.
2. Healthy Heart
The presence of unsaturated fats in sesame oil, especially a compound called sesamin, may have a positive effect on cardiovascular health. These fats may help lower bad cholesterol levels and reduce the risk of heart disease.
3. Anti-Inflammatory
Sesame oil contains sesamol and sesaminol, which have anti-inflammatory properties. Consuming sesame oil regularly may help reduce inflammation in the body that is associated with various chronic diseases.
4. Anti-Aging
Antioxidants such as sesamol and sesamin in sesame oil can neutralize harmful free radicals in the body. Antioxidants are known to play a role in preventing various diseases, including cancer.
5. Stronger Bones
Sesame oil is a source of calcium, which is essential for maintaining strong bones. Consuming calcium-rich foods, such as sesame oil, can help with overall bone health.
Sesame Oil Substitute
Sesame oil is a vegetable oil that has a nutty flavor and aroma. It can be used for cooking, dressing, and flavoring various dishes. However, if you don’t have sesame oil or want to try something different, you can use other oils that have similar properties or taste. There are several substitutes for you to try depending on what you are looking for. Some of the best sesame oil substitutes I found are as below.
Peanut Oil
This oil is a common substitute for sesame oil, especially for people with a sesame allergy. It has a nutty flavor and a high smoke point, making it suitable for cooking and frying. It also contains vitamin E and healthy fats that may give us some health benefits in addition to the great taste. However some may have peanut allergies, so please check if you have it or not.
ADI Organic Peanut Oil – USDA Certified Organic – Cold Pressed for Deep Frying – Non-GMO Natural Cooking Oil 8.8 fl oz – 250 ml
Did you know that peanuts are one of the produces that have much pesticide residue if it is not grown organic? I try to buy peanuts organic for that reason, so choosing organic peanut oil would be a great choice for you. This oil also uses a cold-pressed method to extract premium quality oil.
La Tourangelle, Roasted Peanut Oil, Slow Roasted Expeller-Pressed Unrefined, Small Batch Production in USA, 16.9 fl oz
If you want a stronger nutty flavor, this La Tourangelle Roasted Peanut Oil is one of the most premium peanut oils that is slow-roasted and expeller-pressed for the best rich nutty flavor.
Perilla Oil
This oil has a special place in my heart. Perilla oil is used in East Asian cooking, and especially it is so widely used in Korea. It has a very distinct nutty flavor you don’t get to find anywhere else. In many Korean cooking, sesame oil can be substituted with perilla oil. It has a beautiful nutty flavor and a high smoke point, making it versatile for cooking and dressing. Perilla oil is also very rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA). So for a vegan like me, eating perilla and using some perilla oil greatly helps our diet! If you have not used perilla oil, and looking for a unique taste to elevate your Korean cuisine, try this perilla oil as a sesame oil substitute.
[SAJO] Korean Food Perilla oil / (10.8 fl oz / 320ml)
This oil is first-pressing pure perilla oil with dark glass packaging to protect the oil from oxidizing. This oil brand is very well-known in Korea and this is what is sold in supermarkets in Korea. This oil offers deep nutty gorgeous perilla flavor.
Walnut Oil
This oil has a rich, nutty taste that can mimic the flavor of sesame oil. It also provides omega-3 fatty acids that may support brain and heart health. However, walnut oil has a low smoke point and can become bitter when heated, so it’s best used for cold dishes, such as sauces or salad dressings. You can also drizzle it over some salads or pre-cooked dishes for added flavor. To use walnut oil as a sesame oil substitute, use less than sesame oil in your recipe, as it has a stronger taste.
The roasted walnut oil from La Tourangelle, one of the most popular artisan oil brands, is pure, all-natural, and offers great taste and nutrients.
Grapeseed oil
If you don’t want any of these other oils above, the last resort would be neutral oils such as grapeseed, sunflower, or canola oil. But to give you one example, let’s talk about one of the most common ones, grapeseed oil. This oil has a neutral taste and a high smoke point, making it ideal for cooking and frying. You can also use grapeseed oil in a 1:1 ratio for sesame oil in marinades, stir-fries, and noodle dishes.
Finding a Sesame Oil Substitute
These are some of the most common and easy-to-find substitutes for sesame oil. However, there are other options that you can explore, such as sunflower oil, canola oil, tahini, or even toasted sesame seeds. As a rule of thumb, you can find neutral-tasting oil or nutty-tasting oil. That is why I don’t think olive oil is a good substitute for sesame seed oil, as it has its own unique fresh flavor that is very different from sesame oil. If you don’t have sesame oil at hand, the best thing you can do is find another nutty oil or oil that has no taste.
Each of these alternatives above has its uniqueness, so you may need to experiment with different amounts and combinations to find the best one for your recipe.
How to Store Sesame Oil
Sesame oil, like other cooking oils, should be stored in a cool, dark place. Exposure to light and heat can cause oil to deteriorate more quickly. Therefore, do not place it near a stove, oven, or in direct sunlight.
Sesame oil should be in an airtight container. Make sure the container has a tight-fitting lid to prevent air from entering. This will help prevent the oil from going rancid. If the oil becomes rancid, not only does the taste and aroma change because it is not fresh, but the nutrients are also destroyed. To put it simply, it is getting damaged. Seal the container tightly after each use. This will minimize the oil’s exposure to oxygen, which can accelerate spoilage.
Sesame oil can absorb ambient odors, so store it away from strong-smelling substances such as spices, garlic, and onions. This will help maintain the natural taste and aroma of the oil.
Over time, sesame oil can become rancid, causing an unpleasant odor and taste. To check for rancidity, smell and taste a small amount of oil before using. Fresh sesame oil should have a nutty and pleasant aroma and taste. If it smells or tastes bad, it is likely spoiled and should be discarded.
Frequently Asked Questions
Does sesame oil go bad?
Yes, sesame oil can go bad just like most other food! It is very important to store it in a cool shaded place. The best choice would be to store it in the fridge. When the sesame oil goes bad, it will smell rancid instead of its original nutty and pleasant aroma and taste.
How long does sesame oil last?
Sesame oil has a pretty long shelf-life of 6 months to 2 years. You can check it on the packaging of the sesame oil.
Is sesame oil gluten-free?
Sesame oil is naturally gluten-free. However, if you have a severe gluten allergy or have celiac disease, check the packaging to see if the sesame oil has been produced in the same factory that uses wheat. It may contain gluten as wheat residue may have been added during the distribution and manufacturing process.
Does sesame oil need to be refrigerated?
Sesame oil can be stored at room temperature if it is cool and shaded. However, it is recommended to be refrigerated to keep it fresh longer and have a longer shelf life.
What to Look for in Best Sesame Oil
Sesame oil is a versatile and healthy cooking oil that can add flavor and aroma to a variety of dishes. However, not all sesame oils are the same. Depending on the type, origin, processing, and quality of the sesame seeds, the oil can have different characteristics and benefits. Also, it is important to note that while there are sesame oils that are of a high or better quality, there are different types of sesame oil. That means you need to find the best sesame oil that suits the best of your needs.
So if you are looking for the best sesame oil, there are many things to look for. It can be quite daunting, but don’t you worry! I made the job easy for you by doing some research and measuring them. Here are four factors that I considered when looking for the best sesame oil: The types, processing, packaging, and the quality of the ingredients. You may consider the origin of the sesame oil as well.
Types of Sesame Oil
There are two main types of sesame oil: regular and toasted. Regular sesame oil is made from raw sesame seeds and has a light color, flavor, and aroma. It is suitable for cooking and stir-frying at high temperatures. It has a milder flavor than the toasted sesame oil but has more nutrients in oil. Toasted sesame oil is made from roasted sesame seeds and has a dark color, rich flavor, and nutty aroma. It is best used as a finishing oil for already-cooked foods or as a dressing or marinade ingredient.
Processing of Sesame Oil
Sesame oil can be extracted from sesame seeds using different methods, such as cold-pressing, expeller-pressing, or solvent extraction. Cold-pressing is the most natural and gentle method, which preserves the nutrients and flavor of the oil. Expeller-pressing uses mechanical pressure and heat to squeeze out the oil, which can result in a higher yield but lower quality than the cold-pressing method. Solvent extraction uses chemicals to extract the oil, which can leave residues and affect the taste and health of the oil. So the order of the quality goes like this:
Cold-Pressing > Expeller-Pressing > Solvent-Extraction
Unless it is cold-pressed, many companies don’t want to specify the method of the oil extraction. But you can doubt the method they used for extracting oil by the price range. If the oil is very cheap, you can guess it probably isn’t a cold-pressed oil.
Packaging of Sesame Oil
The packaging of a product is often overlooked but very important. Good packaging is not only aesthetically pleasing, but it should protect the product inside the packaging. As mentioned above, the freshness of sesame oil can vary in quality depending on the storage of the oil. Fresh sesame oil has a clear and bright appearance, a pleasant and mild smell, and a smooth and balanced taste. Old or rancid sesame oil has a cloudy and dull appearance, a strong and unpleasant smell, and a bitter and harsh taste. The best sesame oil packaging method would be a dark glass bottle, preferably not too big for you to use quickly. Sesame oil should be stored in a cool, dark, and dry place, away from heat, light, and air, to prevent oxidation and spoilage.
Quality of Sesame Oil Ingredients
If you are looking for the best sesame oil, look for pure sesame oil. It should have no additives, preservatives, or artificial flavors. When looking for the best sesame oil ingredients, it can also be organic, non-GMO, and gluten-free. There can be some sesame oil blend which has sesame oil and regular neutral oil such as rapeseed oil mixed together. Although it consists of natural ingredients and can be a choice to use in cooking, they are usually not the best quality ingredients.
Best Sesame Oil | Top 3 Recommendations as a Korean
Best in Overall Asian Dish
There are two winners for this overall best in toasted sesame oil. These two toasted sesame oil will be great for all kinds of Asian dishes. Both of them are 100% pure premium toasted sesame oil that will add so much flavor to your dish. The biggest difference between these two is that the one below is bigger, and therefore slightly cheaper per volume. If you are cooking Asian dishes often, then you would want to get the Ottogi Premium Toasted Sesame Oil. If you cook Asian dishes occasionally, then you can use up La Tourangelle Toasted Sesame Oil while the oil is still fresh.
La Tourangelle is a great Artisan cooking oil company that also offers roasted walnut, avocado, and grapeseed oil as I recommended as a sesame oil substitute, as well as some beautiful herb-infused oils and cooking sprays. This brand offers great quality and is one of the best-selling oils on Amazon.
[OTTOGI] Premium Roasted Sesame Oil, 100% Pure sesame oil, Traditional Korean Style oil (16.90 fl oz. 500ml)
This is an award-winning premium sesame oil from Korea. Ottogi is a beloved brand in Korea that has a long history, so I grew up seeing and using this oil a lot. So I can comfortably say that I can guarantee the taste and the flavor of this oil. It is 16.9 fl oz or 500ml though, so it might be too big of a bottle for you to use within the expiration date. Also, since the bottle is big and the plastic opening doesn’t tightly close, you might want to pour it into a different bottle once you open it.
Best Nutrient-Rich & Mild Flavor
Eden Organic Sesame Oil, Unrefined, Extra Virgin, Traditionally Pressed, 16 fl oz Glass Bottle
This extra virgin unrefined, cold-pressed, organic sesame oil has a mild sesame taste that is great for all kinds of East Asian cooking. As it is raw sesame oil, not a toasted sesame oil, it has a high smoke point for you to fry, stir-fry, and cook with. Also because this is an unrefined, cold-pressed, extra virgin sesame oil from the first pressing, it has the most amount of nutrients. If you are like me who is always looking for ways to add more nutrients, this is a great oil to get.
Best Sesame Oil for You
I hope you enjoyed this post and got to know a thing or two about sesame oil. And to find the best sesame oil for you, you need to know what you are looking for. I hope this helped and if you have any other questions about recommendations or anything else, let me know!
There are many uses for sesame oil in Korean cuisine, and I’ve shared some amazing Korean recipes for you here on my blog. Read more here.
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