Looking for a flavorful cooking oil that’s also great for your health? You’re not alone. More people are turning to sesame oil for its balance of rich taste and proven health perks. Whether you use it in stir-fries, salad dressings, or traditional recipes, sesame oil delivers big on both nutrition and tradition.
👉 Curious about more options? Check out our natural oils collection to explore healthy picks that suit your kitchen and lifestyle.
What Is Sesame Oil?
Sesame oil is extracted from sesame seeds—either raw or roasted. The two most common types include:
Light sesame oil: Extracted from raw seeds; subtle in flavor and good for cooking
Toasted sesame oil: Darker, with a bold, nutty taste; perfect for finishing dishes
In Middle Eastern and Asian kitchens, sesame oil has long been valued—not just for its taste, but for its wide range of health uses. No wonder so many ask, is sesame oil healthy for cooking? The answer is a clear yes.
Sesame Oil Nutrition at a Glance
One tablespoon of sesame oil contains:
Healthy unsaturated fats (omega-6 & omega-9)
Vitamin E for cell protection
Lignans like sesamin and sesamol
Phytosterols that may help reduce cholesterol
💡 Pro tip: It’s energy-dense (~120 calories per tablespoon), so use in moderation for the best results.
6 Surprising Sesame Oil Health Benefits
1. Boosts Heart Health
Using sesame oil can help reduce bad cholesterol (LDL) and support good cholesterol (HDL). Some studies even suggest it lowers blood pressure.
A great reason to swap out saturated fats for sesame oil in daily cooking.
2. Reduces Inflammation Naturally
Sesame oil is rich in sesamin and sesamol, compounds known for their anti-inflammatory effects. Whether you’re dealing with arthritis or general joint pain, this oil may offer relief.
Chronic inflammation can worsen many diseases—this oil may help control that.
3. Supports Healthy Skin and Hair
Due to its high Vitamin E content, sesame oil is often used for skin hydration and scalp nourishment. It can soften dry areas, reduce flaking, and even support anti-aging routines.
Many in the region still use it as part of their weekly self-care rituals.
4. May Stabilize Blood Sugar
Emerging research shows sesame oil may help lower blood sugar and improve insulin sensitivity. This makes it a good choice for people managing diabetes or insulin resistance.
Replacing refined oils with sesame oil is a small change with big benefits.
5. Rich in Antioxidants
Sesame oil contains potent antioxidants that neutralize harmful free radicals. These include Vitamin E, sesamol, and other polyphenols.
Antioxidants support your immune system, brain function, and skin clarity.
6. Helps Oral and Gum Health
Have you heard of oil pulling? In Ayurvedic tradition, sesame oil is swished around in the mouth to reduce bacteria and freshen breath.
While it’s no substitute for brushing, many people still swear by this ancient practice.
Sesame Oil vs Olive Oil
Feature Sesame Oil Olive Oil
Smoke Point ~210°C (refined) ~190°C (extra virgin)
Flavor Profile Nutty and bold Mild and fruity
Antioxidants Sesamol, Vitamin E Polyphenols, Vitamin E
Best Use Cooking & marinades Salads & dips
The verdict? Both are healthy oils. Choose based on your flavor preference and cooking style.
Best Cooking Uses for Sesame Oil
Stir-fry vegetables with light sesame oil
Marinate meats with garlic, soy sauce, and sesame oil
Drizzle toasted sesame oil on noodle bowls or soups
Whisk into sesame-lime salad dressings
Add to hummus for a twist on tahini flavor
Reminder: A little toasted sesame oil goes a long way!
Things to Watch Out For
Allergies: Sesame is a known allergen—check with your doctor if unsure
Calories: It’s dense, so portion control matters
Overheating: Toasted sesame oil can lose nutrients when overheated
Why Cold-Pressed Sesame Oil Is Worth It
Wondering if cold-pressed sesame oil is healthier? Absolutely. This method keeps more nutrients, antioxidants, and flavor intact—no chemicals, no high heat.
Many Gulf region families consider cold-pressed oils essential for both cooking and wellness.
Final Thoughts
From the frying pan to your skincare routine, sesame oil is a nutrient-packed all-rounder. Its combination of flavor, tradition, and health benefits makes it one of the most versatile oils you can own.
Whether you’re upgrading your diet or revisiting ancient wellness practices, sesame oil is a smart and satisfying choice.
Want to try it for yourself? Visit our natural oils collection and bring this golden oil into your daily routine.
