Sesame Oil — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Sesame oil nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 884 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 0 g | - |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 0 g | - |
| Sodium | 0 mg | - |
| Total Fat | 100 g | 128.21% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Sesame oil facts & tips
Health benefits
- Rich in healthy fats such as monounsaturated and polyunsaturated fats, which support heart health by reducing bad cholesterol levels.
- Contains antioxidants such as sesamol and sesamin, which help protect the body from free radicals and reduce inflammation.
- Supports skin health due to its high Vitamin E content, which helps maintain healthy skin and reduce signs of aging.
- Enhances flavor in dishes, adding a nutty taste that can make healthy foods more enjoyable.
- May support bone health with its calcium and magnesium content, essential for bone density and strength.
Health risks
- High calorie content which can contribute to weight gain if consumed in large quantities or frequently in cooking.
- High fat content though mostly healthy fats, excessive consumption can still contribute to increased caloric intake and weight gain.
- Risk of oxidation as sesame oil is prone to becoming rancid when exposed to heat, light, or air, producing harmful compounds that may contribute to long-term health risks.
- Potential for allergic reactions in individuals allergic to sesame, causing symptoms like itching, swelling, difficulty breathing, or anaphylaxis.
How to choose sesame oil
Pure sesame oil should have a deep, golden color and a strong, nutty aroma, indicating it is made from well-toasted sesame seeds. The oil should pour smoothly and not be overly thick.
Avoid sesame oil that smells rancid or has a very light color, as it may not provide the intense flavor typical of good sesame oil. Oil that has a sticky residue or appears cloudy should also be avoided.
How to store sesame oil
Sesame oil should be stored in a cool, dark place, ideally in a tightly sealed bottle. Keeping it away from light and heat preserves its flavor and extends its shelf life for up to six months.
Exposure to air and light can cause sesame oil to go rancid quickly. Avoid storing it near the stove or in direct sunlight. Always ensure the bottle is tightly closed to maintain its quality and prevent oxidation.
✅ Extra Tip
How long does it last?
Sesame oil can last for 1-2 years when stored in a cool, dark place. Once opened, it is best to consume it within 6 months for optimal quality. Proper storage helps maintain its flavor and nutritional value.
What to do with leftovers?
Leftover sesame oil can be used in a variety of culinary and non-culinary ways. In the kitchen, sesame oil adds a rich, nutty flavor to dishes like stir-fries, marinades, dressings, and sauces. It’s particularly popular in Asian cuisine, where it’s used to enhance the flavor of noodles, vegetables, and grilled meats.
Beyond cooking, sesame oil has several practical uses. It’s often used in DIY beauty treatments as a natural moisturizer for the skin and hair, helping to hydrate and nourish. Sesame oil can also be used in massage therapy, as its smooth texture and rich nutrients make it ideal for soothing tired muscles. Additionally, sesame oil can be applied to wooden utensils and cutting boards to help maintain their condition and prevent drying out. In traditional medicine, sesame oil is sometimes used as a natural remedy for soothing minor skin irritations or as a base for herbal infusions.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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