10 Best Sesame Oil Substitute

It will be difficult for you to distinguish the quality of the sesame oil from others if you are looking for it. They all have beautiful rates that you want, but they also differ in many ways.

Sesame oil will make a noticeable difference to your food. You may want to add some spice to the recipe or season it with additional spices.

Or, you want the best sesame oil substitute?

What is Sesame Oil?

It is an ancient edible vegetable oil extracted from sesame seeds. Sesame oil used in cooking oils can also enhance the flavors and aroma of many cuisines. 

Sesame Seed Oil

Many people love to use sesame oil from seeds. It has a pleasant aroma and taste. It is rather subtle, so it doesn’t overpower the other ingredients in the meal or dish.

This type of oil is not the most expensive but other sesame oil substitute are also available. These products can be found by those who buy them wholesale, then sell them or make money selling them.

Top 10 Best Sesame Oil Substitute

Are you making a recipe that requires sesame oil and does not have it? There are many sesame oil substitutes. Here is the list of the ten best substitutes for sesame oil, along with their nutritional values

1. Canola Oil

canola oil

Canola oil is rich in linoleic acids, which makes it great for cooking and nutrition. It’s also high in polyunsaturated fatty acids, which are vital in keeping the body healthy and functioning correctly.

Not only that, but canola oil is naturally anti-inflammatory, which means it can help ease minor body pains such as those caused by rheumatoid arthritis.

At the same time, it can also act as an effective alternative to anti-depressants. It effectively fights the harmful effects of free radicals, which can build up in our cells if they become too damaged.

Nutritional value of canola oil

Two tablespoons or 10 milliliters of canola oil contains;

  • Calories: 80 
  • Total Fat: 9g
  • Saturated Fatty Acids: 0.5g
  • Monounsaturated Fatty Acids: 6g
  • Linoleic Fatty Acid (Omega-6): 1.5g
  • Alpha-Linolenic Fatty Acid (Omega-3): 0.6g

2. Grape Seed Oil

grapeseed oil

Another great sesame oil substitute you might wish to consider is grape seed oil. Grapeseed oil is also a great substitute, although it is a bit more expensive than sesame oil.

What makes grapeseed oil a great choice is its fantastic taste, reminiscent of sumptuous summer food. It has a unique aroma that you won’t find with any other types of oils. Which explains why many people love using this type of alternative oil for all kinds of recipes.

Nutritional value of grapeseed oil

One tablespoon of grapeseed oil contains;

  • Calories: 120
  • Calories from fat: 122
  • Total fat: 14g
  • Saturated fat: 1g

3. Perilla Oil

perilla oil

Perilla oil is a type of seed oil that has a similar flavor to sesame oil. It can mimic the taste of toasted sesame oils, but it is also suitable for deep frying. 

There are three properties found in Perilla oil that make it an excellent skin moisturizer. It has linoleic acids, an essential fatty that’s very similar to the skin’s sebum. Linoleic acid also helps fight the signs of aging and has been proven to help reduce wrinkles and fine lines.

Finally, it also contains steroids, which are plant steroids that help protect against harmful UV-B rays that can result in sun-related damage and aging.

Nutritional value of perilla oil

100 grams of perilla oil contains;

  • saturated fats: 6-10g
  • monounsaturated fats: 12-22g
  • omega-3 fatty acids: 52-64g
  • omega-6 fatty acids: 14g

4. Peanut Oil

peanut oil

Peanut oil is a popular choice for baking and cooking due to its ability to preserve its flavors for long periods. Peanut oil has many uses and can make your recipes great!

Nutritional value of peanut oil

One tablespoon of peanut oil contains;

  • Calories: 119.
  • Fat: 14 grams.
  • Saturated Fat: 2 grams.

5. Walnut Oil

walnut oil

Walnut oil can be used as a sesame oil substitute to lower blood sugar, cholesterol, and triglycerides, while also improving your overall health.

Now, you have to realize this particular type of oil because it is a bit more expensive than any other oil you can use for cooking purposes. 

Walnut oil can be the best substitute for sesame oil. Like all the other oils that we use in cooking, this oil also makes your food taste better because it has a rich taste that almost all food lovers enjoy. Walnut oil can also be a perfect substitute for olive oil.

Nutritional value of walnut oil

One tablespoon or 14 grams of walnut oil contains;

  • calories from fat: 122
  • total fat: 14g
  • saturated fat: 1.2g

6. Tahini paste

tahini paste

You might also consider taking tahini paste. People usually think that thing is just for Thai cooking.

Still, it can also be used in several different cuisines and is becoming more popular as a meal replacement ingredient. Tahini, a traditional Mediterranean herb made of groundnuts in varying flavors such as sesame and walnut, is also known for its delicious taste.

Some people believe it is healthier than peanut butter. However, that does not make it any better or justify paying more for it.

Nutritional value of tahini paste

One serving or one tablespoon of tahini paste contains;

  • Calories: 89
  • Protein: 3g
  • Carbs: 3g
  • Fat: 8g
  • Fiber: 2g

7. Sunflower Oil

sunflower oil

Sunflower is a well-known name that people love for its many benefits. It is a non-volatile, lightweight oil extracted from the seeds of the sunflower plant. 

Sunflower oil is good for human beings and can be the best sesame oil substitute. 

Nutritional value of sunflower oil

One cup or 224 grams of sunflower oil contains;

  • total fats: 224g
  • choline: 0.4mg
  • vitamin E: 92.02mg

8. Avocado oil

avocado oil

You should also try avocado oil as sesame oil substitute.

Avocados are an excellent substitute for another vital ingredient: olive oil. Avocados are a perfect choice for chips as they have a thick texture and intense flavor.

There are several different brands of avocados available on the market, so there is bound to be one that appeals to you.

Avocados can be baked, used in burritos or tacos, and substituted for refined sugar in many recipes.

Nutritional value of avocado oil

One tablespoon of avocado oil contains;

  • calories: 124
  • fat: 14g
  • sodium: 1mg

9. Rapeseed Oil

rapeseed oil

Rapeseed (or, as sometimes also call it, raps oil) is a vegetable-based cooking oil from the plant family of rapeseed, Caralluma fimbriata.

Rapeseed is a herb of the grass family, Tradescira, found in North Africa, Asia, and Europe. It has a sweet taste, nutty, and earthy flavor.

If you can get it and recreate the taste of sesame oils, you can use rapeseed oil as a sesame oil substitute.

Nutritional value of rapeseed oil

One cup or 218 grams of rapeseed oil contains;

  • calories: 1927
  • total fats: 218g
  • saturated fats: 16.1g
  • monounsaturated fats: 138g
  • polyunsaturated fats: 61.4g
  • vitamin E: 38.1mg
  • vitamin K: 155mcg

10. Olive Oil

olive oil

Last but not least, you should consider olive oil as best sesame oil substitute.

Another great option is olive oil, which is quite common. Olive oil can burn rather quickly and leave behind an oily residue.

This extra oily residue can sometimes be annoying to some people and can hinder the flavor of the foods that you cook with it. 

Nutritional value of olive oil

One tablespoon of olive oil contains;

  • Calories: 119
  • Fat: 13.5g
  • Saturated fat: 1.9g
  • Monounsaturated fatty acids (MUFA): 9.9g
  • Polyunsaturated fat: 1.4g

Health Benefits of Sesame Oil

The Health Benefits of sesame seed oil are almost endless. The unique properties of sesame seed oil are remarkable. It is ideal for treating acne and other skincare needs. 

Antibacterial properties

Sesame oil’s antibacterial properties are one of its most popular features. Acne, whether mild or severe, can leave scars and damage your skin.

These scars take time to fade, which makes expensive treatments unnecessary. The process can be accelerated by natural topical creams, provided they are free from all bacteria and oil.

Promotes healthy hair

Another common claim is that the shine and health of sesame seed oil are what keeps hair shiny and healthy.

Nisim, a popular, topical hair-care product, has it. The product’s manufacturer claims that the combination of vitamin e/amino acids helps fight bacteria and reduce dryness.

The product works particularly well for people with oily hair. The fatty acids provide a protective barrier against drying and allow hair to remain soft and manageable.

It may also be effective against other conditions such as acne.

Improves muscle tone

Massaging with sesame seeds has also long been thought to promote circulation and improve muscle tone.

Although it is not clear how beneficial this effect is, many massage oil manufacturers have started to include sesame seed oil into their products.

These oils are not universally accepted, so it is a good idea to consult your doctor before you begin a massage with them. You can try them yourself by purchasing a body lotion made for oils like L’Oreal.

Lowers Blood pressure

The sesame seed oil has definite health benefits. High levels of magnesium can help lower blood pressure and prevent heart disease.

Sesame oil helps in controlling blood pressure by improving circulation and increasing magnesium levels. As magnesium is known to improve cardiac functioning, the oil is considered a heart fighter.

Q1. What can I use if I don’t have sesame oil?

Grapeseed oil, canola oil, and sunflower oil are good options for a substitute for sesame oils. If possible, try organic versions of these oils. All oils have a neutral taste and can be used interchangeably with plain sesame.

Q2. What can I use instead of sesame oil in fried rice?

Perilla oil, walnut and groundnut oil, coconut oil, sesame oil, flaxseed oil, and olive oil are all great alternatives to sesame oil in fried rice.

Q3. What does sesame oil taste like?

It has an earthy, nutty taste and a high smoking point, making it suitable for deep fry. It has a thicker consistency, darker color, and a more robust flavor.

Q4. How can I make sesame oil taste better?

Toasted sesame oils are rich in earthiness, nuance, and sweetness, while cold-pressed sesame oils are milder in flavor. While you’re likely to cook with refined sesame oils, flavoring your food with toasted sesame oils will be a more common choice. However, it is possible to heat the toasted oil to a medium-low temperature.


There are many health benefits to sesame oil substitutes. They will differ depending on what you want. The best choice of replacement for sesame oil is if you’re going to increase the health benefits of your cooking, such as the ones mentioned above. 

If your goal is to retain the same flavor and texture in your dishes (without adding any health benefits), then using sesame seed oil will not do the trick. But instead, you will need to adjust your cooking habits using low heat and low-fat methods.