Sesame oil: Nutrition, benefits, and more Health ConditionsHealth ConditionsAlzheimer's & DementiaAnxietyArthritisAsthma & AllergiesBreast CancerCancerCardiovascular HealthCOVID-19Dermatology & SkincareDiabetesEnvironment & SustainabilityExercise & FitnessEye HealthHeadache & MigraineHealth EquityHIV & AIDSHuman BiologyInflammatory Bowel DiseaseLeukemiaLGBTQIA+Men's HealthMental HealthMultiple Sclerosis (MS)NutritionParkinson's DiseasePsoriasisSexual HealthWomen's HealthDiscoverNewsLatest NewsOriginal SeriesMedical MythsHonest NutritionThrough My EyesNew Normal HealthPodcastsHow to understand chronic painWhat is behind vaccine hesitancy?The amazing story of hepatitis C, from discovery to cureNew directions in dementia researchCan psychedelics rewire a depressed, anxious brain?Why climate change matters for human healthToolsGeneral HealthDrugs A-ZHealth HubsHealth ToolsBMI Calculators and ChartsBlood Pressure Chart: Ranges and GuideBreast Cancer: Self-Examination GuideSleep CalculatorHealth ProductsAffordable Therapy OptionsBlood Pressure MonitorsDiabetic SuppliesFitness TrackersHome GymsGreen Cleaning ProductsHow to Shop for CBDQuizzesRA Myths vs FactsType 2 Diabetes: Managing Blood SugarAnkylosing Spondylitis Pain: Fact or FictionConnectAbout Medical News TodayWho We AreOur Editorial ProcessContent IntegrityConscious LanguageNewslettersSign UpFollow UsMedical News TodayHealth ConditionsDiscoverToolsConnectSubscribe What to know about sesame oilMedically reviewed by Amy Richter, RD, Nutrition — By Maté Jarai on August 29, 2022There are two varieties of sesame oil: cold-pressed and toasted. People tend to use the cold-pressed type for cooking and the toasted variety for seasoning. This article outlines what sesame oil is, its nutritional content, and its health benefits. We also provide some recipes incorporating sesame oil and list alternatives to this healthy oil. What is sesame oil Share on Pinterestbhofack2/Getty ImagesSesame oil is derived from the seeds of the plant Sesamum indicium. Manufacturers produce sesame oil by pressing either raw or toasted sesame seeds. Pressing the raw seeds produces a cold-pressed oil that is suitable for cooking, whereas pressing the toasted seeds produces an oil with a nutty aroma and flavor that is suitable for seasoning. Nutritional content According to the U.S. Department of Agriculture (USDA), 1 tablespoon (tbsp) of sesame oil contains the following:ConstituentsAmountsenergy124 kilocaloriesprotein0 grams (g)carbohydrates0 gtotal fat14 gfatty acids, total saturated1.99 gfatty acids, total monounsaturated5.56 gfatty acids, total polyunsaturated 5.84 gvitamin E (alpha-tocopherol)0.196 milligrams (mg)choline0.028 mgvitamin K1.9 micrograms A 2022 study notes that sesame oil also contains the following natural substances that may be beneficial to health:Lignans: plant compounds that mimic the effects of estrogen in the body and may yield anticancer propertiesPhytosterols: plant compounds that can help lower cholesterol levelsAntioxidants: compounds that protect cells from disease-causing free radicals Health benefits Below are some of the potential health benefits of sesame oil, according to scientific research. Cardiovascular health Atherosclerosis is the medical term for the narrowing of arteries due to a buildup of plaques along arterial walls. Plaques are an accumulation of fatty deposits and wastes that impair blood flow through the arteries. Researchers believe that an inflammatory response contributes to the formation of arterial plaques. Without treatment, atherosclerosis can lead to cardiovascular complications, such as heart attack and stroke. A 2017 review investigated sesame oil’s anti-inflammatory and antioxidant effects on atherosclerosis. According to the review, sesame oil may help by:lowering inflammationreducing high levels of cholesteroldecreasing the risk of atherosclerosisdelaying the onset of cardiovascular disease The authors suggest that further studies are necessary to explore the potential of sesame oil in treating atherosclerosis. Arthritis relief People in some parts of the world use sesame oil as a traditional medicine for joint pain. In a 2019 study, researchers compared the effectiveness of sesame oil with the nonsteroidal anti-inflammatory drug (NSAID) diclofenac gel in treating knee arthritis. The research involved 104 people who applied either sesame oil or diclofenac gel to the knee three times per day for 4 weeks. Analysis of the results suggested no significant difference between the two treatments in decreasing pain and increasing knee function. Thus, we can conclude that sesame oil is a good alternative to certain topical treatments. However, more research is required to determine the effectiveness of sesame oil. Gingivitis treatment Oil pulling is a technique that involves swishing oil in the mouth for 20 minutes and then spitting it out. Proponents of oil pulling claim that it boosts oral health by sweeping away and dissolving bad bacteria inside the mouth. A 2016 review states that traditional Indian medicine uses oil pulling to maintain oral hygiene. The research found that sesame oil reduced plaque-induced gingivitis. Memory improvement A 2021 clinical trial notes that mild memory impairment may be a precursor to dementia or Alzheimer’s disease. The trial investigated the safety and efficacy of sesame oil cake extract (SOCE) on memory function improvement. Sesame oil cake extract is a byproduct of the process that removes sesame oil from sesame seeds. The 12-week trial included 70 participants with memory impairment. One group took the SOCE supplement, while the other took a placebo. Results suggested that the SOCE significantly increased verbal memory and reduced blood plasma levels of amyloid proteins. These proteins tend to be at higher levels among people with Alzheimer’s. Diabetes management A 2018 study investigated the effectiveness of white sesame seed oil (WSSO) against a placebo on type 2 diabetes. The study involved 46 participants. At 90 days, researchers identified significant differences between the two groups. Compared with the placebo group, participants who took WSSO experienced a significant reduction in fasting blood glucose and HbA1c, a measure of average blood glucose. They also showed significant improvements in biomarkers of heart, liver, and kidney function. The authors concluded that WSSO may have value in regulating blood glucose and protecting against the harmful effects of diabetes. Recipe ideas Below are a few recipe ideas incorporating sesame oil: Sesame oil salad dressing Ingredients10 tbsp olive oil2 tbsp sesame oil2 tbsp soy sauce1/4 cup rice wine vinegar3 tbsp white sugar1 tbsp of toasted sesame seeds Instructions Whisk ingredients together. Hummus Ingredients15-ounce (oz) can of chickpeas, drained3 tbsp sesame oil2 tbsp lemon juice2 tbsp olive oil2 cloves of peeled and crushed garlic1/2 teaspoon (tsp) cumin1/2 tsp salt1/4 tsp of black pepper2 tbsp warm water Instructions Place all the ingredients in a food processor. Add the water last, and blend until smooth. If desired, add a little more water to thin the mixture. Spicy Asian chicken soup Ingredients48-oz can of nonfat chicken broth1/4 cup soy sauce1 tbsp brown sugar1/4 tsp Asian chili sauce2 tbsp fresh lime juice1-inch piece of fresh ginger, peeled and cut into 8 slices3/4 pounds of boneless chicken breasts3 tbsp cornstarch1 cup sliced shiitake mushrooms (or white button mushrooms)1 cup snap peas (or snow peas)1 red bell pepper, cored, seeded, and julienned1 tsp lime zest2 tbsp chopped fresh cilantro InstructionsCombine broth, soy sauce, sugar, chili sauce, lime juice, and ginger, and boil for 5 minutes.Toss chicken with cornstarch until completely coated. Add chicken and shiitakes to the broth and simmer for 15 minutes. Remove the pan from the heat and stir in snap peas, red pepper, zest, and cilantro. Let soup stand 2–3 minutes before serving. Alternatives to sesame oil Below are some alternative oils to sesame oil. Olive oil Olive oil is one alternative to sesame oil. It is rich in polyphenols, which are plant compounds with antioxidant properties. A 2019 report notes that consumption of virgin olive oil is associated with the following health benefits:reducing blood pressurelowering the risk of amyotrophic lateral sclerosis and multiple sclerosisdecreasing cancer riskreducing inflammation and modulating the immune system in autoimmune conditions, such as:inflammatory bowel disease (IBD)systemic lupus erythematosusrheumatoid arthritissclerosis The research from this report came from in vitro and animal studies, so more human trials are needed. Avocado oil Avocado oil is another alternative that compares favorably to sesame oil. A 2019 review notes that avocado oil has anti-inflammatory properties similar to the NSAID ibuprofen. The review also cites research that found that replacing butter with avocado oil for breakfast resulted in improvements in the following:blood sugar levelsinsulin levelstotal cholesterollow-density lipoproteins (LDL), the type of cholesterol that accumulates in blood vessels This study was short and had a small sample size, so more research is needed in this area. Coconut oil Coconut oil has a reputation as a healthy oil, but excessive consumption of coconut oil may have negative health effects. A 2018 review notes that research supports the topical use of coconut oil for atopic dermatitis and oil pulling to prevent dental cavities. However, evidence supporting other purported benefits is either limited or nonexistent. A separate 2018 review states that coconut oil may have a harmful effect on cardiovascular health because it increases LDL cholesterol. Summary Sesame oil is derived from the seeds of the Sesamum indicum plant. Toasted sesame oil is popular in Asian cuisine. Studies suggest that sesame oil may benefit numerous health conditions, including cardiovascular disease, gingivitis, arthritis, dementia, and diabetes. However, more research is needed to determine the long-term effectiveness. People looking for a healthy oil may wish to try alternatives, such as virgin olive oil or avocado oil. Coconut oil is another alternative, although it may increase LDL cholesterol. Last medically reviewed on August 29, 2022Nutrition / DietComplementary Medicine / Alternative Medicine 14 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Askari, A. et al. (2019). The efficacy of topical sesame oil in patients with knee osteoarthritis: A randomized double-blinded active-controlled non-inferiority clinical trial.https://pubmed.ncbi.nlm.nih.gov/31780006/Aslam, F., et al. (2018). White Sesame Seed Oil Mitigates Blood Glucose Level, Reduces Oxidative Stress, and Improves Biomarkers of Hepatic and Renal Function in Participants with Type 2 Diabetes Mellitus.https://pubmed.ncbi.nlm.nih.gov/30260748/Flores, M., et al. Avocado Oil: Characteristics, Properties, and Applications.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6600360/Garforio, J J., et al. Virgin Olive Oil and Health: Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report, JAEN (Spain) 2018.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770785/Gorzynik-Debicka, M., et al. (2018). Potential Health Benefits of Olive Oil and Plant Polyphenols.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5877547/Hsu, E., et al. (2017). Anti-inflammatory and Antioxidant Effects of Sesame Oil on Atherosclerosis: A Descriptive Literature Review.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5587404/Jung, S-J., et al. (2021). Efficacy and Safety of Sesame Oil Cake Extract on Memory Function Improvement: A 12-Week, Randomized, Double-Blind, Placebo-Controlled Pilot Study.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8399671/Langyan, S., et al. (2022). Food and nutraceutical functions of sesame oil: An underutilized crop for nutritional and health benefits.https://pubmed.ncbi.nlm.nih.gov/35569244/Phytosterol. (n.d.).https://www.cancer.gov/publications/dictionaries/cancer-terms/def/phytosterolSankararaman, S., et al. (2018). Are We Going Nuts on Coconut Oil?https://pubmed.ncbi.nlm.nih.gov/29974400/Sesame oil. (2020).https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103865/nutrientsShanbhag, V., (2017). Oil pulling for maintaining oral hygiene – A review. https://www.sciencedirect.com/science/article/pii/S2225411016300281Teodor, E. D., et al. (2020). Lignans from Medicinal Plants and their Anticancer Effect.https://pubmed.ncbi.nlm.nih.gov/32048969/Wallace, T.C., et al. (2019). Health Effects of Coconut Oil-A Narrative Review of Current Evidence.https://pubmed.ncbi.nlm.nih.gov/30395784/FEEDBACK:Medically reviewed by Amy Richter, RD, Nutrition — By Maté Jarai on August 29, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? 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