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Sesame oil

Sesamum indicum

Also known as Gingelly oil, Til oil, Toasted sesame oil

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Oil pressed from sesame seeds, sold either as a light-coloured neutral cooking oil or as the dark, strongly flavoured oil pressed from toasted seeds. The two are used quite differently in cooking, and the USDA reference entry is for the untoasted cooking oil.

Heart HealthAntioxidant & Oxidative Stress

Potential health benefits

Best supported: Limited

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Blood lipid profile

Heart Health
Limited evidence

Evidence is limited. Some trials report reductions in LDL and triglycerides when sesame oil replaces other cooking fats, with results varying by comparator and trial quality.

Limited evidence. Early human work, or mostly lab and animal research.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Healthy blood pressure

Heart Health
Limited evidence

Evidence is limited. Meta-analyses of small trials report reductions in blood pressure with sesame oil or sesame products, but the trials are short, mostly small, and concentrated in a few countries and research groups.

Limited evidence. Early human work, or mostly lab and animal research.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Oxidative stress markers

Antioxidant & Oxidative Stress
Limited evidence

Contains compounds associated with antioxidant activity, principally sesamin and sesamol. Human trials measuring oxidative stress markers after sesame oil intake are small and few.

Limited evidence. Early human work, or mostly lab and animal research.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Sesame oil

Ask about Sesame oil

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Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories884 kcal44%
Protein0 g0%
Total fat100 g128%
Carbohydrate0 g0%
Fibre0 g0%
Total sugars0 g—
Water0 g—
Fats
Saturated fat14.2 g71%
Monounsaturated fat39.7 g—
Polyunsaturated fat41.7 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)41.3 g—
Vitamins
Vitamin A0 µg0%
Vitamin C0 mg0%
Vitamin D0 µg0%
Vitamin E1.4 mg9%
Vitamin K13.6 µg11%
Thiamin (B1)0 mg0%
Riboflavin (B2)0 mg0%
Niacin (B3)0 mg0%
Pantothenic acid (B5)0 mg0%
Vitamin B60 mg0%
Folate0 µg0%
Vitamin B120 µg0%
Choline0.2 mg0%
Minerals
Calcium0 mg0%
Iron0 mg0%
Magnesium0 mg0%
Phosphorus0 mg0%
Potassium0 mg0%
Sodium0 mg0%
Zinc0 mg0%
Copper0 mg0%
Selenium0 µg0%
Other measured compounds
Beta-carotene0 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin0 µg—
Caffeine0 mg—
Ash0 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Oil, sesame, salad or cooking (USDA FoodData Central, FDC ID 171016).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • roastedIncreases sesamol

    Toasting the seeds before pressing converts sesamolin into sesamol, which makes toasted sesame oil markedly more resistant to oxidation than most unrefined oils, alongside producing its characteristic aroma.

  • friedReduces lignans and oil quality

    Repeated frying degrades the lignan content and generates oxidation products, so oil should not be reused indefinitely.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Allergy

    Sesame allergy

    Sesame is a top-nine major allergen in the United States and separately regulated elsewhere. Unrefined sesame oil retains enough protein to have caused severe reactions, so it is not safe for sesame-allergic people even though refined oils of other crops often are.

  • Worth knowing

    Toasted oil is a seasoning, not a cooking oil

    Dark toasted sesame oil has a low smoke point and a flavour that turns harsh with heat. It is added at the end of cooking; the light untoasted oil is the one suited to frying.

  • Worth knowing

    Repeated high-heat use

    Like any polyunsaturated-rich oil, sesame oil degrades with repeated frying, forming oxidation products and losing its sesamol and sesamin content. Its lignans slow this but do not stop it.