Using Sesame Oil in cooking gives a delicious flavor to the recipes/dishes. Sesame Oil is very popular in Asian and Middle Eastern countries. It is expensive in some countries. This oil is considered a healthy oil but its price is higher than any other oil. Not everyone has this oil in their cupboards. If you are cooking a recipe that calls for Sesame Oil and you run out of it, then don’t get frustrated. We have lots of Sesame Oil substitutes for you to complete your cooking process without losing the same flavor.
Before going ahead to know about the substitutes, you need to know about the Sesame Oil first so that you can easily choose accordingly what substitute is best for you.
Table of Contents
What is Sesame Oil?
Sesame Oil is extracted from Sesame seeds. It is rich, nutty, and toasty in taste. The toasty taste of Sesame Oil comes into existence when Sesame seeds are roasted first before extracting oil. The oil is dark and has a high Sesame flavor after being roasted. Sesame Oil can be seen in many popular cuisines such as bulgogi, ginger meatballs, and many classic stir fry recipes/dishes. Sometimes, it is not easy to find it in grocery stores at cheap rates.
Sesame Oil is found in many varieties. You can find dark or light options, toasted or untoasted, refined or unrefined, and even cold-pressed or extra virgin.
Nutrient Profile of Sesame Oil:
- Calories 119 kcal
- Carbohydrate 0 g
- Fat 13.5 g
- Saturated Fat 1.9 g
- Monounsaturated Fat 5.4 g
- Polyunsaturated Fat 5.6 g
- Omega-3 40.5 mg
- Omega-6 5576 mg
- Protein 0 g
- Vitamin K 2% DV
- Vitamin E 1% DV
Health Benefits of Sesame Oil:
- Sesame Oil is high in antioxidants.
- Sesame Oil is good for heart patients.
- It may help to control the blood sugar level.
- It helps to treat arthritis.
- Sesame Oil protects against UV rays.
What Can You Substitute for Sesame Oil?
It is not easy to find Sesame Oil at grocery stores at cheap rates. We have found some substitutes for Sesame Oil and listed them here. If you are stuck in your cooking process due to not having Sesame Oil, you don’t need to worry now. You can choose from the list mentioned below whatever you have in your kitchen right now.
1. Tahini or Sesame Paste:
Tahini is nothing much but a Sesame paste. It is the most popular Sesame Oil alternative used in Middle Eastern countries. It has a mild taste with a little salty creamy texture. The thickness of the paste is can be guessed after spreading it on any raw food. You can use it as a dip also. You can mix Tahini with some other oil to give a similar consistency. Take 3/4 teaspoon of Tahini with ¼ teaspoon of neutral oil with a high heating point.
2. Perilla Oil:
Perilla Oil is basically a seed oil that has the same taste as toasted Sesame Oil. It contains lots of Omega 3 fats which are good for both the heart and brain. It is effective against breast cancer and asthma. It is enormously used in many Korean cuisines. It is not easy to find in your local supermarkets. You may find both toasted and untoasted versions of Perilla Oil.
3. Walnut Oil:
Walnut Oil has its own greasy and nutty flavor. It also contains Omega 3 fatty acids. Walnut Oil has two varieties in the market, expeller-pressed and cold-pressed. The cold one has high price than the expeller one. You should not use it for cooking as it can turn bitter when heated. This can be a good Sesame Oil replacement in marinades, uncooked sauce, and salad dressing.
4. Olive Oil:
If you are looking for a light Sesame Oil substitute, you can use Olive Oil. However, extra virgin Olive Oil is also a good substitute for Sesame Oil. You may miss the nutty flavor of Sesame Oil While using Olive Oil. There is similar consistency of Olive Oil as Sesame Oil that matches and gives a great texture. The Olive Oil will bind your recipe in the same manner as Sesame Oil would.
5. Canola Oil:
Canola Oil is a type of vegetable oil. It is mostly used in cooking. It doesn’t have a strong and nutty flavor. You can use it for frying, deep-frying, or baking purposes. This oil can be easily found in your kitchen as well as in your nearby grocery stores.
6. Avocado Oil:
In terms of health benefits, Avocado Oil is very similar to Olive Oil. Avocado Oil is high in oleic acid. It has more earthy, grass-like tones which go down when heated. Avocado Oil is not only rich in vitamin E but also in Omega 9 which helps to reduce cholesterol.
7. Peanut Oil:
Peanut Oil is less bold in terms of flavors compared to Sesame Oil. It has the highest smoky point which makes it best for wok-frying. Peanut Oil consists the same rich and nutty flavor at an affordable price. It contains cholesterol-blocking compounds that reduce the absorption of cholesterol from foods. It helps to increase the white blood cell product that fights bacteria.
8. Flax Seed Oil:
Flax Seeds are rich in protein, fiber, and Omega 3 fatty acids that improve heart health as well as fight heart problems. You can use Flax Seed Oil to make muffins, bread, bagels, and other baked goods.
9. Grapeseed Oil:
Grapeseed Oil is the most neutral-tasting oil. The high smoking point of Grapeseed Oil makes the most of the cooking things incredible. It contains vitamin E and fatty acids that contribute to give a healthy lifestyle. You can directly use this oil on your skin which helps to prevent UV rays. It works really well with any flavor of your recipe/dish.
10. Coconut Oil:
Coconut Oil is also one of the healthiest oil ever. Its flavor is not similar to Sesame Oil. If your recipe calls for regular Sesame Oil, you can use Coconut Oil as a Sesame Oil alternative. After completing the recipe, you can recognize the coconut flavor of your dish. It gives a sweeter and creamier touch rather than the nutty and earthy flavor of Sesame Oil. Coconut Oil turns the bad cholesterol into a less damaging one. Coconut Oil is easily available at your nearest grocery store. Excess of using Coconut Oil can cause cholesterol problems.
11. Sunflower Oil:
Sunflower Oil is highly popular in all cuisines across the world. It is extracted from Sunflower seeds. If you are cooking a recipe that calls for Sesame Oil, you can use sunflower oil as a substitute. This oil is widely used in cooking for frying. Although it has a unique taste.
12. Almond Oil:
Almond Oil is sweeter and creamier in taste as compared to Sesame Oil. It is mostly used for baking purposes. The unrefined Almond Oil is recommended for cooking basically because it has a high smoking point. It has a distinct flavor when it is used for Asian recipes/dishes. Almond Oil is high in vitamin K and has Omega 3, 6, and 9.
13. Fish Oil:
Fish Oil has not the same taste and aroma as Sesame Oil. Its taste is fishier. It contains vitamins A and D that help the immune system, vision, and reproduction system and make the bones stronger.
14. Safflower Oil:
Safflower Oil is extracted from the Safflower Seeds same as Sunflower Oil. It has a mild flavor and neutral aroma. Safflower Oil is ideal for baking, deep-frying, wok-frying, and more.
15. Ghee or Butter:
Butter has its own aroma. It doesn’t taste like Sesame Oil. It gives a buttery/creamy texture when it is added to the recipe at the end. If you want some hint of nuttiness, your butter should be browned before using it in any recipe. While you can use Ghee/clarified butter at any point in the cooking process because it has a high smoking point. It adds light butteriness to your recipe/dish. This is the last replacement for sesame oil that you may find in your kitchen.
FAQ:-
What does Sesame Oil taste like?
Sesame oil is pure and has a strong, nutty, toasty sesame flavor. It can be kept for a long time. It won't spoil easily.
Is Sesame Oil healthier than Olive Oil?
Both Sesame Oil and Olive oil are healthy oil for daily use. Both contain unsaturated fat. If you want to reduce some saturated fat from your daily diet, you can use any of the oils in your cooking to keep good health. Olive oil consists of monounsaturated fat. It is best for people who have heart problems. The amount of Vitamin E and K is more than that of Sesame Oil.
Can we refrigerate Sesame Oil?
Yes, Sesame Oil can be refrigerated. It is best to keep it in the refrigerator. Once the bottle is opened, it may last long about 12 months.
Now, you know the best Sesame Oil Substitute. You can choose according to what you have in the kitchen or you can also buy from amazon. Please! comment down below your questions, and let us know how much informative is this article for you. 🙂
