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sesame oil.

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ALSO KNOWN AS

gingelly oiltil oilsesame oilgingelly

Recipes with sesame oil + Add to pantry

SERVING

CALORIES

884

PROTEIN

CARBS

FAT

100g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories884kcal—

Protein0g0%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat100g128%

Saturated fat14.2g71%

Cholesterol0mg0%

Water0g—

MINERALS

Sodium0mg0%

Potassium0mg0%

Calcium0mg0%

Iron0mg0%

Magnesium0mg0%

Phosphorus0mg0%

Zinc0mg0%

Copper0mg0%

Selenium0µg0%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E1.4mg9%

Vitamin K13.6µg11%

Thiamin (B1)0mg0%

Riboflavin (B2)0mg0%

Niacin (B3)0mg0%

Pantothenic acid (B5)0mg0%

Vitamin B60mg0%

Folate (B9)0µg0%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup218g

1 tablespoon14g

1 teaspoon4.6g

1 ml0.9g

1 liter906.7g

HEALTH BENEFITS

Why eat it.

✓Rich in antioxidants like sesamol and sesaminol, which combat oxidative stress.
✓High in heart-healthy monounsaturated and polyunsaturated fats, which may help reduce bad cholesterol levels.
✓Possesses strong anti-inflammatory properties.
✓May help regulate blood sugar levels when used as part of a balanced diet.

COOKING TIPS

In the kitchen.

1Use toasted (dark) sesame oil as a finishing oil for flavor, adding it at the end of cooking to stir-fries, soups, and dressings, as high heat can destroy its nutty taste.
2Use light (untoasted) sesame oil for high-heat cooking like frying and sautéing due to its higher smoke point and neutral flavor.
3A small amount of toasted sesame oil goes a long way; start with a few drops or a teaspoon and adjust to taste.
4Combine with soy sauce, rice vinegar, ginger, and garlic to create a classic Asian-style vinaigrette or marinade.

STORAGE

Keep it fresh.

Store in a cool, dark place like a pantry, away from direct sunlight and heat to prevent rancidity.
Once opened, refrigeration can extend the shelf life of toasted sesame oil, though it may become cloudy and thick; let it return to room temperature before use.
Keep the bottle tightly sealed to minimize exposure to oxygen, which can degrade the oil's quality.

FAQ

Frequently asked questions.

Is sesame oil healthy?

Yes, sesame oil is considered healthy as it is rich in heart-healthy monounsaturated and polyunsaturated fats. It also contains powerful antioxidants like sesamol and sesaminol that help reduce oxidative stress. However, it is calorie-dense, so it should be used in moderation as part of a balanced diet.

What are the health benefits of sesame oil?

Sesame oil is known for its anti-inflammatory properties and its ability to help regulate blood sugar levels. Its high concentration of unsaturated fats can help lower 'bad' LDL cholesterol, supporting overall cardiovascular health and reducing the risk of heart disease.

Is sesame oil keto-friendly?

Yes, sesame oil is excellent for a keto or low-carb diet because it contains 100% fat and zero carbohydrates. It provides a dense source of energy and healthy fats without impacting blood sugar or insulin levels.

Is sesame oil vegan and gluten-free?

Yes, sesame oil is naturally vegan as it is derived entirely from sesame seeds. It is also gluten-free, making it safe for individuals with celiac disease or gluten sensitivities.

What is the difference between toasted and regular sesame oil?

Regular sesame oil is made from raw seeds and has a light color and neutral flavor, suitable for general cooking. Toasted sesame oil is made from roasted seeds, resulting in a dark brown color and a deep, nutty aroma, and is typically used as a finishing oil rather than for high-heat cooking.

Can I use sesame oil for high-heat frying?

Light or refined sesame oil has a relatively high smoke point (around 410°F/210°C) and can be used for stir-frying. However, toasted sesame oil has a lower smoke point and can become bitter or lose its flavor if overheated, so it is best added at the end of the cooking process.

What does sesame oil taste like?

Regular sesame oil has a very mild, neutral taste similar to other vegetable oils. Toasted sesame oil has a very bold, intense, and savory nutty flavor that can easily overpower other ingredients, so it is usually used in small quantities.

How should I store sesame oil and how long does it last?

Store sesame oil in a cool, dark place away from direct sunlight to prevent it from going rancid. Once opened, it typically lasts for 6 to 12 months; keeping it in the refrigerator can further extend its shelf life, though the oil may become cloudy when cold.

Is sesame oil good for weight loss?

While sesame oil contains healthy fats, it is very high in calories, providing about 884 calories per 100g. It can be part of a weight loss diet when used sparingly to add flavor to healthy dishes, but excessive consumption can lead to an intake of too many calories.

Can sesame oil be used for skin or hair care?

Yes, sesame oil is frequently used topically for its moisturizing and anti-inflammatory effects. It is rich in Vitamin E and antioxidants, which can help protect skin from environmental damage and may help soothe a dry or irritated scalp.

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