Best Sesame Oil Substitutes (With Ratios)
First, check which sesame oil the recipe means. For dark, toasted sesame oil, the best substitute is homemade sesame-infused oil: warm 2 tbsp neutral oil with 1 tbsp toasted sesame seeds for 2 minutes, then strain or leave the seeds in, and use it 1:1. For pale, untoasted sesame oil, any neutral oil like peanut or canola swaps 1:1.
Sesame oil substitutes
| Substitute | Amount per 1 tsp sesame oil | Best for | Why it works |
|---|---|---|---|
| Neutral oil + toasted sesame seeds | 1 tsp infused oil | Dressings, noodles, drizzling | Fat carries the roasted sesame aroma from the seeds |
| Perilla oil (toasted) | 1 tsp | Korean dishes, namul, bibimbap | Roasted-seed oil with a nutty, herbal note |
| Neutral oil + tahini | 1 tsp oil + 1/2 tsp tahini | Sauces, marinades, dressings | Tahini adds sesame flavour; whisk well |
| Toasted walnut oil | 1 tsp | Salads, cold noodles | Nutty, roasted aroma; sesame-free |
| Peanut oil | 1 tsp | Stir-frying, deep frying (light sesame oil) | Mild, nutty and heat-tolerant |
| Canola, sunflower or avocado oil | 1 tsp | Cooking (light sesame oil only) | Neutral flavour and high smoke point |
Two oils, two jobs
The big difference is toasting. Roasting sesame seeds before pressing triggers the Maillard reaction between seed sugars and proteins, creating pyrazines and other aroma compounds that smell nutty, roasted and almost coffee-like. That is the flavour you are replacing when a recipe calls for a teaspoon drizzled over noodles.
Untoasted or light sesame oil skips that step. It is mild, golden and used like any cooking oil. Refined light sesame oil has a high smoke point, around 210 °C / 410 °F, while unrefined toasted sesame oil smokes closer to 175 °C / 350 °F, and its aroma compounds evaporate well before that.
Why sesame oil lasts so long
Sesame oil is mostly unsaturated fat, which normally goes rancid quickly. It holds up better than most because sesame contains natural antioxidants, sesamin and sesamolin, which form sesamol during roasting. Still, store toasted sesame oil away from light and heat and use it within about a year of opening.
Using toasted sesame oil well
Treat toasted sesame oil like a seasoning, not a cooking fat. A stir-fry wok can reach 230 °C / 450 °F or more, which would burn its delicate aromas. Cook in a neutral, high-heat oil and stir in 1/2–1 tsp of toasted oil, or your substitute, off the heat just before serving.
When NOT to swap
- Toasted sesame oil for high-heat frying: it smokes, turns bitter and wastes the flavour.
- Neutral oil alone in dishes where sesame is the star, like sesame noodles or Korean spinach namul.
- Olive oil in Chinese or Korean dishes where its grassy, peppery taste clashes.
- Tahini mixes for deep frying: the solids scorch quickly.
- Any sesame product for sesame allergies, including tahini and seeds. Sesame is a priority allergen in Canada.
Questions
What is the difference between sesame oil and toasted sesame oil?
Light (untoasted) sesame oil is pressed from raw seeds, is pale and mild, and is used for cooking. Toasted sesame oil is pressed from roasted seeds, is dark and intensely nutty, and is used in small amounts for flavour.
Can I use olive oil instead of sesame oil?
For light sesame oil in cooking, yes, though its fruity flavour shows. For toasted sesame oil, olive oil supplies fat but none of the nutty roasted aroma, so add toasted sesame seeds or a little tahini.
Can you cook with toasted sesame oil?
Briefly and gently, yes, but its delicate aroma fades with heat and it smokes at a lower temperature. Most cooks use a neutral oil for frying and add toasted sesame oil at the end.
What is a sesame-free substitute for toasted sesame oil?
Toasted walnut oil or perilla oil gives a similar roasted, nutty finish. Perilla is a different plant from sesame, but check with anyone who has a sesame allergy.