Sesame oil has been a kitchen staple for centuries. From Japanese ramen to Korean bibimbap to Indian chutneys, this golden seed oil shows up across some of the world's most beloved cuisines. But if you've been exploring cooking oils lately, you've probably asked: what exactly is sesame oil, and what do we actually know about it?

We're breaking it all down, from flavor and varieties to the potential pros and cons, so you can make more informed choices in your kitchen.

What sesame oil tastes like

Sesame oil has a distinctive nutty aroma and a rich, toasty flavor. That depth of character comes from the natural oils in sesame seeds, which intensify when the seeds are roasted. A little goes a long way, which is part of why it's such a popular finishing oil in Asian cooking.

Its bold flavor has also made it a favorite among chefs experimenting beyond traditional applications, showing up in dressings, marinades, dipping sauces, and even some baked goods.

The two main types of sesame oil

Not all sesame oil is the same. There are two primary varieties, and knowing the difference helps you use each one well.

• Toasted (roasted) sesame oil: This is the deeply flavored variety most people picture. It's made from roasted sesame seeds and has a bold, nutty taste. It's best used as a finishing oil or flavor boost rather than for high-heat cooking, since heating it aggressively can make the flavor overpowering.
• Untoasted (cold-pressed) sesame oil: This version has a much more neutral flavor and a higher smoke point, making it more suitable for sautéing, stir-frying, or use as a base in marinades and dressings.

Sesame oil in the kitchen

Sesame oil has been an integral part of Chinese, Japanese, Korean, and Indian cuisines for hundreds of years. It adds depth and richness to stir-fries, noodle dishes, soups, and dipping sauces. Its flavor pairs beautifully with bold aromatics like ginger, garlic, and scallions.

For cooking applications that require heat, untoasted sesame oil is the better choice. Toasted sesame oil is better drizzled over a finished dish, stirred into a sauce, or whisked into a cold dressing. When you want to explore how different fats behave in cooking, understanding smoke points and oil types makes a real difference in how your food turns out.

How sesame oil is made

Sesame oil is produced by pressing roasted or raw sesame seeds to extract their natural oils. The quality and flavor can vary quite a bit depending on how it's made.

Artisanal producers often use traditional methods like stone-grinding or cold-pressing, which tend to preserve more of the oil's natural characteristics. Mass-produced, highly refined versions may go through processes that strip away some of those qualities. When choosing sesame oil, reading the label closely and looking for minimally processed options can be helpful.

Potential pros of sesame oil

Here's what the research says about what sesame oil contains and what that may mean for your diet.

• Contains antioxidants: Sesame oil contains compounds like sesamol, sesamolin, and sesaminol. Research has noted the antioxidant activity of these compounds, which may help protect cells from oxidative stress. [1]
• Contains polyunsaturated and monounsaturated fats: Sesame oil has a mix of these two fat types. Monounsaturated fats, in particular, have been studied in the context of heart health and fat-soluble nutrient absorption. [2]
• Contains vitamin E: Sesame oil is a source of vitamin E, a fat-soluble nutrient that plays a role in immune function and protection against oxidative damage, along with minerals like copper, calcium, and magnesium.
• Bold flavor with culinary staying power: From a purely practical standpoint, sesame oil is an incredibly efficient flavoring agent. A small amount can transform a dish, which may mean using less oil overall.

Potential cons and things to keep in mind

Like any ingredient, sesame oil comes with some considerations worth knowing.

• Sesame is a top allergen: As of 2023, sesame is recognized as one of the top 9 allergens in the United States, meaning it must be declared on food labels. If you or someone in your household has a sesame allergy, sesame oil is something to avoid and watch out for on ingredient labels.
• High in omega-6 fatty acids: Sesame oil has a notable concentration of omega-6 polyunsaturated fatty acids. While omega-6s are essential nutrients, research suggests that excessive omega-6 intake relative to omega-3 intake may be associated with inflammation. [3] The conversation around omega-6 to omega-3 ratios is ongoing in nutrition science, but it's worth being aware of your overall fat intake balance.
• High-PUFA oils and heat: Oils high in polyunsaturated fatty acids (PUFAs), like sesame oil, are generally more prone to oxidation under high heat, which can affect their stability during cooking. [4] This is one reason toasted sesame oil is best used as a finishing oil rather than a high-heat cooking oil.
• Digestive sensitivity: Some individuals report digestive discomfort after consuming sesame oil, particularly in larger amounts. If you notice this, it may be worth using it in smaller quantities or speaking with a healthcare provider.
• Environmental considerations: Sesame cultivation can have a significant water footprint compared to other crops, and in some regions has been linked to concerns about soil degradation and sustainability. [5] If sourcing and environmental impact matters to you, it's worth researching where your sesame oil comes from.

How avocado oil compares

If you're exploring your cooking oil options, avocado oil is worth a look. Unlike sesame oil, avocado oil is pressed from the flesh of the avocado fruit rather than a seed. It has a mild, buttery flavor that tends to stay out of the way in most recipes, and a high smoke point that makes it well suited for high-heat cooking.

Avocado oil is also high in monounsaturated fats and has been widely studied for its culinary versatility. You can read more about how it stacks up in this comparison of avocado oil vs. olive oil or dig deeper into the full body of research on avocado oil.

At Jackson's, avocado oil is always the oil we reach for. Every bag of Jackson's snacks is made with real veggie ingredients, avocado oil, and seasoning. Sesame oil is not used in Jackson's snacks.

The takeaway on sesame oil

Sesame oil is a flavorful, time-tested ingredient with real culinary value. Its nutty aroma, versatility across hot and cold applications, and centuries of use in global cuisines speak for themselves. At the same time, it's worth being aware of the allergen risk, its omega-6 content in the context of your overall diet, and how to use it in ways that preserve its quality.

When it comes to cooking oils, knowledge is everything. The more you understand what's in your food and how it behaves, the better equipped you are to make choices that feel right for you. If you're curious about how other cooking oils compare, check out our guide on identifying and understanding seed oils in everyday foods.

Read next: Grapeseed Oil vs. Avocado Oil: The Showdown