Substitute For Sesame Oil – 14 Replacements For Sesame Oil You Can Use

Sesame oil is a top-rated cooking oil known all over the world. It is mainly used very often in Asian cuisines.

The oil comes from sesame seeds. You can recognize this oil by its distinctive nutty smell and vibrant color that sometimes varies from gold to brown. Just a tablespoon of this oil can give your cooking a whole different dimension.

There are also two types of sesame oil, and usually selecting or using one over the other depends on the function the oil is supposed to serve. The oil is most times used to season Asian stir-fries, noodles, or soup.

Now, some people may think that using oils in food is just a way of adding some flair to food; entirely, on the contrary, oils are a significant aspect and component that can change the way your food tastes or smells.

One of the best oils in the world to use in cooking is sesame oil, as earlier stated.  As we were saying, there are two types of sesame oil: light sesame oil and toasted sesame oil. The light sesame oil is made with sesame seeds that have not been toasted or roasted, and the best places to find them are in the grocery shops of easterners and shops that sell health-related foods.

Benefits of sesame oil

  • The oil is extremely good for teeth hygiene
  • The plant hormones found in it makes the bones strong
  • It plays an essential role in lowering cholesterol
  • It is one of the few kinds of oils that possess anti-inflammatory properties for the heart’s health.
  • It has the ability to lower blood pressure and thereby minimizing the risk of heart diseases.
  • It is very rich in magnesium and calcium.
  • It is used in medicine to tackle arthritis, treat diabetes and improve your circulation
  • It contains vitamins E and K.
  • It is very low in saturated fats.

Why do we require substitutes for this wonderful and versatile oil? You may ask yourself. A lot of people need substitutes for this oil either because it is not readily available to them in markets and grocery stores or because some form of allergy does not allow them to enjoy it.

If you are a food explorer like me, then sometimes you may want to try out something new and, in the way, compare and contrast the differences. This gives you a different perspective and makes you attach more value to the thing you are substituting, assuming others are good but can never ultimately replace it.

 In this article, we will list out a couple of items capable of substituting sesame oil.

1. Olive oil

Olive oil


This is one of the most used oils in the kitchen. You can tell that it is a versatile oil for cooking and baking.

Sesame oil and olive oil have a lot of differences, but this does not stop olive oil from being an excellent substitute; if not, the best substitute for sesame oil. Like sesame oil, it is very healthy and has a better and more intense flavor than sesame oil.

The difference is the nutty flavor that the sesame oil brings, which is its beautiful asset. The way it works is this; a very strong, flavorful olive oil replaces the toasted sesame oil, while olive oil, whose flavor is on the lighter side, replaces the light sesame oil. Its advantages are many.

 A few are;

  • Olive oil is filled with nutrients that act to prevent inflammation.
  • It is suitable for people who have heart illnesses
  • Very low in saturated fat, people who are addicted to eating very healthy love it.

At the same time, a single tablespoon of olive oil contains at least 120 calories.

2. Perilla oil

Perilla oil


This is a seed oil through and through. It also possesses the same nutty flavor as sesame oil, which means It can be effortlessly used to substitute sesame oil.

It can also be used for frying without worrying about the dangers of consuming fried oil. It is purely made from the perilla plant, which falls under the mint family. Perilla oil is a significant part of Korean cuisines, especially in sauces and dips.

It is rare to find it in local markets, though. Perilla oil happens to possess 50% more fatty acids than some cooking oils and contain anti-inflammatory properties that can help with allergies, which helps people with asthma by improving the airflow.

Perilla has a lot of health pros and benefits. Yet, some healthy food blogs have warned that perilla oil has some anticoagulant effect and can be potentially bad for the pulmonary system. Despite this, it is still one of the best after olive oil as a suitable substitute for sesame oil.

3. Walnut oil

Walnut oil


What other oil has a nuttier flavor than walnut oil? It is so good that it can be used in sauces that have not been cooked and used in dressings that will typically make use of the sesame oil. It does well to copy the savory depth and goodness of sesame oil and doesn’t require being cooked as it will give off a bitter taste when cooked.

Most Asian cultures love this oil as it constitutes a significant part of their cuisines.

4. Canola oil

Canola oil


People call it neutral oil. It doesn’t have a very strong taste and can be used in frying, deep-frying, and baking. It is a very trusted companion and can be found in almost every kitchen cupboard across the country. A lot of people prefer it to butter and lard.

It holds pole position as the alternative oil that contains the least amount of fats out of all the other oils. Omega-6 is in large quantities in this oil, which is perfect for the heart but also very dangerous because excess omega-6 can lead to systemic inflammation in the body, a prerequisite for diabetes and heart failure.

It doesn’t measure up to par when it comes to competing flavors with sesame oil, but its health benefits give it a pass mark as a really convenient option.

Some food blogs have made it known that some canola oils are genetically modified, scientists haven’t firmly confirmed this, but it is really worth taking note of.

5. Avocado oil

Avocado oil


Avocado oil is a wonderful and neutral-tasting oil to use when the need arises for a sesame oil substitute. It is usually used for stir-frying and for sautéing vegetables.

Even though it lacks that nutty flavor, you can always taste that rich and creamy avocado flavor. It has the same health benefits as olive oil and being solely liked because it is unrefined and retains some of its green colors.

Avocado oil is very rich in oleic acid, a monounsaturated fat that can help reduce heart diseases and aid in the reduction of blood pressure. Its omega 9 fatty acid richness allows it to help destroy the gradual buildup of plaques in the arteries, which can further lead to a heart attack.

The only disadvantage with it is that it is rarely found in shops and grocery stores. As I said earlier, avocado oil is excellent if you keep an open mind trying out new things and flavors.

6. Tahini



It is also referred to as sesame seed paste. It is very popular and common in the Middle East. It has a mild nutty flavor and a creamy texture that allows it to be spread over raw foods.

Most times, it is used in hummus or as the main ingredient in vegan salad dressings. Recipes are always glad to have it added to their lists. Due to its thickness, it is usually diluted alongside other oils. This ensures that you don’t lose any of the nutty flavors that are the key to enjoying a sesame seed oil.

 It is highly recommended that those who intend to eat healthily take tahini oil because it is rich in vitamin B1, B6, and antioxidants. It has the ability to make skin look fresh and sound because of its anti-inflammatory qualities. Compared to some of the other oils, tahini has quite a low number of calories per tablespoon.

To crown it off, it is rich in phosphorous and manganese, essential minerals in the body.

7. Peanut oil

Peanut oil


The king of nutty-tasting oils, peanut, resembles the sesame oil, which has a mild taste. It replaces sesame oil so well by being able to go with the same variety of dishes and cuisines that are well suited for sesame oil.

Peanut oil has compounds in it that block cholesterol from being absorbed in foods. This low cholesterol is a very much welcome event for people trying to live healthier lifestyles to minimize the risk of heart diseases.

To further add to its strengths, peanut oil contains mono and polyunsaturated fats that can encourage weight loss. It also has anti-inflammatory properties. When used for a long time, it stimulates and activates white blood cell production, which goes a long way to attack bacteria, viruses, and many disease antigens.

It can handle high amounts of heat and allow you to enjoy cooking and frying without worrying about burning the house down. Asian dishes also have a lot of peanut oil in them as it can be used to prepare regular dishes as well as cook fries.

8. Flaxseed oil

Flaxseed oil


This oil also has the same nutty and robust flavor as sesame oil, yet it has a very peculiar taste; therefore, it should only be used for selected dishes.

It is best poured over hot meals. You will find that many salads, dips, and sauces make use of it as an inclusion. Vegans love his oil, too, because it is very high in omega 3 fatty acids, a vital and critical component that is only found in animal and fish products.

These essential minerals strengthen brain function and act as preventive barriers for arthritis. It also plays a role in reducing and lowering the cholesterol levels in the body and enhances skin health.

Flaxseed oil works very well as a salad dressing component and is very low in calories compared to most dressing oils bought in shops and stores.

9. Grapeseed oil

Grapeseed oil


Well, if you thought grapes were only meant for chewing and for winemaking, then you will have to reconsider that thought. Grapeseeds oil holds popularity as one of the most neutral-tasting oils and has a very high smoking point which allows it to be incredible when used to cook a lot of things.

Its very mild and sweet flavor makes it an excellent substitute for sesame oil, especially when you don’t want an oil flavor to overpower or adjust the flavor of other ingredients in your meals. It doesn’t have a nutty flavor like the other oils have, but it is worth using and has an excellent taste.

Grapeseed oil has vitamin E and fatty acids that give you a chance at living a healthy lifestyle. Some people even apply the oil to their bodies to encourage a more excellent skin tone and reduce the damages caused by exposure to UV.

On another side, grapeseed packs a high number of calories per tablespoon and might not augur well with people who like to be on the deficit side of calories. It also has a very short lifespan and can go bad very quickly if kept for long.

But on the better side, grapeseed oil has anti-inflammatory properties, and it contains polyunsaturated fats. It is neutral tasting and very versatile as well as containing oxidative properties.

10. Coconut oil

Coconut oil


This is one of the healthiest oils to cook with. It has a very delectable flavor which is quite far off from the flavor that sesame oil gives. Notwithstanding, it is an excellent substitute and has very adaptable and fair resistant to heat.

This resistance to heat enables it to cook quite well with other ingredients. Coconut oil also has a distinctive taste, making it quite recognizable in any dish it is prepared with.

In quite several years now, coconut oil has gained popularity as an essential item in food products and hair, body, and deodorant products.

Yet it is not only beauty that is alluded to this beautiful oil; coconut oil has been found to contain many health benefits and is filled with vitamin E, a vitamin that accelerates body mechanism. Added to the pros is that coconut oil can be used to fight against infections because of the fatty acids that it is made up of.

On the downside, coconut oil contains a lot of saturated fat in just a serving, so you’ll discover that it is easy to overconsume your daily calorie intake without noticing it. This can result in high levels of cholesterol in your body.

However, the good part is that it also contains massive amounts of fatty acids that can help your body’s good cholesterol, thereby turning the bad into less harmful cholesterol.

Coconut oil is easily bought in stores and supermarkets all over the world. You have to be very observant and careful not to mix up coconut oil beauty products with coconut oil meant for food alone. At the endpoint, coconut oil is perfect for frying meat and vegetables; it sits well in sauces and makes an excellent baking oil.

11. Sunflower oil

Sunflower oil


Sunflower oil is made from the seeds of sunflowers and is found all over the world. It is neutral in taste and flavor and ranks very high in terms of popularity all over the world. You can easily find it in stores and supermarkets, and it is relatively cheap to purchase compared to the other substitute oils.

Sunflower oil contains many polyunsaturated and monounsaturated fats, which produce a lot of energy for your system. It also produces a high level of vitamin E maintains very defensive and strong immunity.

Many people don’t realize that our digestive systems easily absorb sunflower oil, and it can act in an excellent capacity as a laxative. Just the way sesame oil has a high smoking point, so does sunflower oil. Therefore, it can be used to cook foods like stir fry at a very excess heat without fear of burning the food.

12. Almond oil

Almond oil


Almond oil imitates sesame oil in almost all its good qualities. It is used to enhance many dishes with its creamy and rich flavor, and it does really take many recipe standards to ultimate levels.

It edges past sesame oil in terms of sweetness and is creamier. Almond oil comes in two to three forms, but the unrefined one is the better selection for cooking. It has many monounsaturated fatty acids that help reduce the high levels of circulating bad cholesterol.

When we say it imitates sesame oil, we are referring to its low unsaturated fats and calories as well as its arsenal of omega3-6 and 9 fatty acids, which gives you healthy organs and joints.

One fact to note of almond oil is that a tablespoon offers you 26% of the daily recommended vitamin K, an essential vitamin that reduces blood clotting and gives your body a good and constant regulation of its calcium levels.

13. Butter



Butter comes in different forms. Butter can be salted, unsalted, and also grass-fed butter. They all have their unique nutritional values.

They are an excellent substitute for sesame oil. It is easily and readily available, and almost all households have it as an essential item in their refrigerators. So it won’t have to be a stressful run to the grocery store anytime you have to use it.

It doesn’t give you the same nutritional value as sesame oil but is an excellent source of vitamin A and E. These vitamins give you good skin and bone support. Its rich and creamy flavor is far off from the nutty flavor of sesame oil.

Butter has a very high amount of saturated fat, which can give you long-term heart problems when consumed in excess. Everything about it should be in moderation so that the good benefits outweigh the harmful effects.

14. DIY sesame oil

DIY sesame oil


If you are fond of saving some sesame seeds in your kitchen cupboard, all you have to do is simply toast them with low heat in a saucepan or skillet.

You can mimic a chef-style by adding a neutral oil like canola oil. You’ll definitely have the same delicious taste as store-bought sesame oil. If you really want your sesame oil so badly, all you have to do is make your own sesame oil.

The process isn’t complicated, and time isn’t a deciding factor. First of all, all you need to do is follow the instructions, which states that it should be ¼ cup of toasted sesame seeds to 1 cup of neutral oil (canola or vegetable oil).

Secondly, mix the seeds and oil in a pan, then proceed to cook them with heat until you notice a brown coloration in the seeds. Allow them to cool, then blend. You can strain for the oil afterward. This oil is excellent for frying or marinating.

Final Thoughts

For almost every product you use, there’s always some form or forms of alternatives. This is very useful when the need arises to use something similar, in a case where the product is scarce, not available, or not cost-effective.

Sesame oil is easily accessible worldwide and is an excellent source of health benefits, and it adds delicious flavor and taste to cuisines. We have listed above quite a good number of sesame oil substitutes in a situation where it is not readily available.

It is good to note that looking for a substitute for sesame oil is not the only important factor. Another important factor worth considering is that you need to find a substitute that works well for you.

You need to find the oil that best suits you because excess oil consumption over a very long period can have adverse effects on your health. They increase your risk of high blood pressure, thereby leading to coronary diseases or impaired health in general.

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