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Sesame oil - nutritional information
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Sesame oil

🔥 884 Calories
🥑 100g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Oils
Sesame oil
Energy density
Dense
884 kcal per 100g
Macro energy profile
Fat-led
0% Protein · 0% Carbohydrates · 100% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

884
kcal/100g
Protein
0g
Carbohydrates
0g
Fat
100g

About Sesame oil

Sesame oil is a versatile cooking oil derived from sesame seeds, which are native to Africa and India. The oil is extracted through either cold-pressing or refining, resulting in a rich flavor and golden hue. Sesame oil has been used for centuries in various cuisines, especially in Asian culinary traditions, where it is prized for its unique taste and aroma. Its origins date back to ancient times, making it one of the oldest cooking oils known to humanity. Nutritionally, sesame oil is high in polyunsaturated and monounsaturated fats, making it a heart-healthy option. Despite being calorie-dense, with 884 calories per 100 grams, it contains no carbohydrates or proteins, focusing primarily on fats. The oil is often used for sautéing, dressing salads, and as a flavor enhancer in dishes. It also contains beneficial antioxidants and compounds that may contribute to various health benefits, making it a staple in healthy kitchens worldwide.

Health Benefits

Supports heart health by lowering cholesterol levels.
Contains antioxidants that help combat oxidative stress.
May improve skin health due to its moisturizing properties.
Supports bone health with essential minerals like calcium.
Aids digestion by promoting better gut health.
May enhance hair health and growth due to nourishing compounds.
Can help regulate blood pressure levels.
Supports immune function with anti-inflammatory properties.
Promotes healthy weight management when used in moderation.
May improve joint health by reducing inflammation.

Recommended Food Pairings

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Sesame oil and soy sauce - perfect for marinades and dipping sauces.
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Sesame oil with stir-fried vegetables - enhances flavor and adds healthy fats.
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Sesame oil drizzled over salads - adds a nutty aroma and richness.
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Sesame oil and grilled meats - complements the umami flavor of meats.
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Sesame oil with noodles - gives a rich taste to noodle dishes.

How to Consume

Serving size
1 tablespoon (15g)
Frequency
2-3 times per week
  • •Use as a finishing oil to enhance flavor in dishes.
  • •Incorporate into salad dressings for added richness.
  • •Use in marinades for meats and vegetables.
  • •Add to sauces for depth of flavor.
  • •Use in cooking at low to medium temperatures.

Selection & Storage

How to choose:

  • ✓Select cold-pressed sesame oil for maximum flavor and nutrients.
  • ✓Look for dark amber color for toasted sesame oil, indicating a rich taste.
  • ✓Check for a fresh, nutty aroma; avoid rancid smells.
  • ✓Choose oils in dark glass bottles to protect from light.
Storage
Store in a cool, dark place away from heat and moisture.
Shelf life
12 months unopened; 6 months once opened if stored properly.

Warnings & Contraindications

  • ⚠️Individuals with sesame allergies should avoid sesame oil.
  • ⚠️Excessive consumption may lead to weight gain due to high caloric content.

Frequently Asked Questions

How many calories does Sesame oil have?

Sesame oil contains 884 calories per 100 grams, making it a calorie-dense food primarily composed of fats.

Is Sesame oil healthy?

Yes, sesame oil is considered healthy due to its high content of unsaturated fats, antioxidants, and compounds that may reduce inflammation and support heart health.

How should Sesame oil be stored?

Sesame oil should be stored in a cool, dark place, ideally in a dark glass bottle, and kept away from heat and moisture to maximize its shelf life.

What are the benefits of eating Sesame oil?

Eating sesame oil can provide numerous health benefits, including improved heart health, enhanced skin hydration, and potential anti-inflammatory properties.

How much Sesame oil can I eat per day?

It is generally recommended to consume sesame oil in moderation, about 1 tablespoon (15g) a few times a week, as part of a balanced diet.

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