What is Sesame Oil
Sesame oil starts with sesame plants and their tiny seeds. Once harvested, raw sesame seeds are pressed (can be cold-pressed or not) to extract the oil. Now, if you really want to get into food science, look into the protein content of oil and it’s directly related to the oil content as well as some of the growing conditions and seed varieties.
When looking at the nutrition aspect of sesame oil, we can see that it’s rich with health fats including monounsaturated fats, polyunsaturated fatty acids, linoleic acid, stearic acid, and palmitic acid. There’s been a good amount of research on the health benefits of the compounds found in sesame oil specifically, and we may se sesamol in medications in the future.
We also know that healthy fats can help in the fight against some chronic diseases. However, please don’t start chugging sesame oil and other healthy fats by the gallon 🙂 Just incorporate them into a well balanced diet and overtime, you may see some health benefits.
A Bit More About Sesame Oil
Sesame oil actually has a rich history and is considered to be one of the oldest oil crops known to man, which I personally find fascinating. If you do plan on using sesame seed oil (or even whole sesame seeds), do some research on its history and traditional uses. Having a deeper understanding of the ingredients you use is one of the best ways to make you a better cook and baker.
Overall, sesame seed oil is a pretty versatile product, but it does have limits because of its distinct taste and price. Some say it has a bit of a nutty flavor, and when used as a finishing oil or garnish, this distinct flavor is very forward. The same is true when using whole sesame seeds as a garnish.
Sesame oil also has a high smoke point of 450f/230c which makes it ideal for some types of stove top cooking. However, remember, the taste is present so you may not want to use sesame oil in delicate recipes that lean into subtle flavours. For fun, you can also purchase sesame oil made from black sesame seeds. Eden Foods sells a high quality option in amber glass that’s traditionally pressed.
If you’re looking for recipes that will naturally contain sesame oil (and other sesame ingredients), know that sesame is a common ingredient in Asian cuisine, Japanese cuisine, and Middle Eastern cuisine.
Related: Is Tahini Gluten Free?
How Gluten Can Find Its Way Into Sesame Oil
If you purchase sesame oil in its pure/natural form, there is little to no risk of gluten contamination. However, if you purchase a low quality oil from a non-reputable brand, you may find gluten-containing additives in the ingredient list. Anytime something like a pure oil has additional ingredients (or some kind of “flavor” added), you’ll want to read labels very carefully.
Trace amounts of gluten may find its way into your sesame oil via shared equipment. If you’re one of the people that can’t eat food manufactured on shared equipment, it’s a good idea to call companies, even oil companies, before purchasing their products.
Remember, even sesame oil brands that are certified gluten free are allowed to use shared equipment with wheat and gluten, and it doesn’t have to be disclosed on the label.
Where Sesame Seed Oil is Commonly Used
Sesame oil can be found in a wide range of foods and recipes including both gluten free foods such as hummus and gluten-containing foods such as traditional Asian dishes. You can also find sesame oil in more places including:
- As a Finishing Oil on Elevated Salads
- Asian Cuisine
- Dipping Sauces (especially with sushi)
- Indian Recipes (especially those from Southern India, including curry)
- Japanese Cuisine
- Marinades
- Middle Eastern Cuisine
- Salad Dressings and other Condiments
- Stir-Fry
- Vegan Dips & Sauces
In addition to its culinary uses, sesame oil is also a carrier oil in cosmetics, and can be used in industrial applications as well.
Types of Sesame Oil
Whilst you won’t see each of these types of oils in grocery stores, the types of sesame oil and different names for the oil include:
- Light Sesame Oil
- Organic Sesame Oil
- Pure Sesame Oil
- Regular Sesame Oil
- Roasted Sesame Oil
- Toasted Sesame Oil
- Unrefined Sesame Oil
How is Sesame Oil Used
In some instances, sesame seed oil is used at the end of cooking so the flavor is very present. This is especially in Asian dishes that have a nutty flavor finish. In other recipes, sesame seed oil is the foundational cooking oil in the recipe (such as stir-fries).
In a delicious salad, you may find that sesame oil is part of the salad dressing, or that one of the toppings has been cooked in the oil. Where vegetables are concerned, you’ll sometimes see sesame oil as part of the marinade, or drizzled on top before serving. Whilst it’s not oil, some salads may also contain whole sesame seeds as a garnish, or use something like sesame sticks as a faux crouton.
On the other hand, you may see a delicious sesame chicken chicken recipe that has you use the sesame oil as a frying oil. The high smoke point really lends itself to this application, however, make sure you store your sesame oil properly. When left exposed to open air for too long, or stored in the open, it can go rancid.
if you need delicious recipes loaded with sesame, this is one of the few times I won’t be able to help since I have anaphylactic reactions to sesame and it isn’t allowed in the home. However, check out reputable sites such as King Arthur Flour where you can find baking recipes that include sesame. Serious Eats also has quite a few recipes that highlight sesame oil.
Sesame Oil Substitutes
If you’re like me and have allergic reactions to sesame products, I’ve got you covered as well. Though your immune system sees sesame proteins as a threat, the great news is that Perilla Seed Oil is an amazing sesame oil substitute.
You won’t find perilla seed oil in the cooking oil aisle at most grocery stores in the United States, but you can find it and purchase it easily online. Perilla seed oil is a lot more popular in Korea and a few other Asian countries. It has a slightly nutty flavor, and a little bit of “ohu, what’s that?” Perilla seed oil can bring back some of the sesame flavor your missing when you have a sesame allergy, and can also provide another depth of flavor when used as a finishing oil.
If you’re open to trying a really different flavor, check out sacha inchi seed oil as well. It’s not nutty, and it’s a bit funky, but when you’re managing food allergies, it’s always nice to have more options. Know that olive oil, avocado oil, tiger nut oil, canola oil, and all of their friends won’t be a suitable replacement for sesame seed oil since they lack that distinct nuttiness. They can be used in cooking and the recipe will function, but the taste won’t be the same.
Related: Sesame Allergy Information
Allergen Labeling in the United States and Abroad
For those that manage a sesame allergy, know that here in the United States, as of January 1, 2023, sesame was declared number nine (we were a top 8 allergy country prior to that). If you live in a country with the top 8, top 9, top 10, top 11, top 12, or top 14 allergens, sesame is included on that list.
Foods containing sesame are legally required to disclose this information and you’ll see sesame in the ingredient list. Additionally, it will either be called out in bold, or in an allergen statement (AKA contains statement).
A contains statement looks like this: Contains: Milk, Sesame, Almond.
Now, where I don’t want you to get confused is the “May Contain” statement. Those are 100% voluntary, which means sometimes you’ll see them and sometimes you won’t on product labels. If you don’t see this statement, that does not mean the product is free from potential trace amounts of sesame. It simply means they’ve opted to skip voluntary allergen statements.
A food label won’t tell you about raw material sourcing, shared production lines, and a lot more. Depending on your body’s immune system and individual needs, you’ll need to contact companies before making any kind of purchase.
Check out this helpful article on all things sesame allergy if you’d like to learn more.
Related & Helpful Articles
- Food Allergy Help 101: Celiac Disease & Wheat Allergy (free course)
- Hidden Sources of Wheat and Gluten (learn about cross-contamination/cross-contact and allergy symptoms as well).
- How to go Gluten Free: Great if you need to know more about managing Celiac Disease, a gluten sensitivity, or a gluten intolerance.
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Answering Your Sesame Oil Questions
Is canola oil a good substitute for sesame oil in recipes?
No, in fact, most vegetable oils won’t bring you that same flavor. For the best results, check out Perilla Seed Oil. It has a mild nutty flavor and an interesting profile that can help make up for the lost flavour that sesame oil brings to the table.
Could I use sesame oil in black sesame cake to enhance the flavor?
Honestly, I wouldn’t, and here’s why. Unless a recipe developer has incorporated the oil into the cake recipe, you’re playing with fire. As we know, gluten free and allergy friendly baking takes extra work to get recipes to function properly. Additionally, adding sesame oil to a cake recipe can drive up the cost of something that’s already on the expensive side.
Now, what you could do is make a delicious sesame glaze or incorporate sesame into a frosting to top your cake with. Either way, you’ll be adding another layer to your depth of flavor, and I’m sure you’ll enjoy the outcome.
Is sesame oil a common ingredient in oyster sauce?
No, it’s not common, but oyster and soy are common ingredients. Also know what oyster sauce by default isn’t gluten free, and you’ll need to purchase a wheat and gluten free version.
Does sesame oil pair well with tree nuts?
The savory taste of sesame oil will lend itself beautifully to some tree nuts, but not all. For example, walnuts have a pretty specific taste, as do pecans, that make them better for sweet applications rather than savory applications. Almonds and cashews however are great in both sweet and savory and would play well with sesame oil, so long as you have other good supporting ingredients. I’d encourage you to look into sesame candy recipes, as many contain tree nuts and other seeds, and you can get an idea of how sesame and tree nuts can shine together.
