13 Best Sesame Oil Substitutes

Sesame oil has become a staple ingredient in Asian cooking.

The health benefits of sesame oil include its ability to reduce cholesterol levels and boost immunity.


Sesame oil is extracted from the seeds of the sesame plant Sesamum indicum.

It contains high amounts of unsaturated fatty acids, antioxidants, vitamins, minerals, and proteins.

However, because of its high price, sesame oil is often replaced with other oils or fats.

In this article, we’ll explain you 13 of the best alternatives to sesame oil

Healthiest Sesame Oil Substitutes

Sesame oil is a staple ingredient in many Asian dishes. It adds flavor and aroma to recipes, but unfortunately, it’s not always healthy. While sesame oil contains beneficial nutrients such as vitamin E, omega 3 fatty acids, and antioxidants, these benefits are offset by the unhealthy fats found in sesame oil. In addition, sesame oil is high in calories and saturated fat. To get the health benefits of sesame oil while avoiding the negative effects, try using one of these healthier alternatives instead.
1. Coconut oil – This oil is rich in medium chain triglycerides MCTs, which help boost metabolism and burn fat faster. MCTs are also easier to digest than other types of oils, making coconut oil great for those who struggle with digestion issues.
2. Olive oil – Olive oil is another good option for replacing sesame oil. Like coconut oil, olive oil is rich in MCTs, which helps boost metabolism and burn fat. However, unlike coconut oil, olive oil does not contain any trans fats, making it a better choice for people concerned about heart disease.

1. Perilla Oil

Perilla oil is a type of sesame oil that comes from the seeds of the perilla plant. It is known for its anti-inflammatory properties, which makes it a popular alternative to traditional sesame oil. It is also very low in calories, making it a great choice for anyone looking to lose weight.

2. Grapeseed Oil

Grape seed oil is extracted from grapes grown in California. It is rich in omega 3 fatty acids, which help reduce inflammation and improve heart health. Grape seed oil is also used as a natural moisturizer and helps prevent wrinkles.
3. Flaxseed Oil
Flaxseed oil is extracted from flaxseeds, which are actually the seeds of the flax plant. It is a good source of fiber and protein, but it is also rich in omega 3 fatty acid, which helps lower cholesterol levels.

3. Sunflower Oil

Sunflower oil is extracted from sunflower seeds. It contains vitamin E, which is essential for skin health. It also contains linoleic acid, which is beneficial for hair growth.
4. Safflower Oil
Safflower oil is extracted from safflower seeds. It is rich in monounsaturated fats, which help lower bad cholesterol levels. It also contains oleic acid, which is helpful for healthy skin.

4. Canola Oil

Canola oil is extracted from rapeseed seeds. It is rich source of omega-3 fatty acids, which helps improve heart health. It also contains antioxidants, which protect against cancer.
5. Olive Oil
Olive oil is extracted from olives. It is rich in polyphenols, which are good for brain health. It also contains vitamins A and K, which are important for bone health.

5. Olive Oil

Canola oil is extracted by pressing the seeds of rapeseed plants. It is rich source for Omega 3 fatty acids. It also contains antioxidants which help prevent cancer.
5. Canola Oil
Answer: Olive oil is extracted from olive fruits. It is rich in Polyphenols which are good for brain and heart health. It also contain vitamin A and K which are important for bone and skin health.

6. Avocado Oil

Avocado oil is extracted from avocado fruit. It is rich in monounsaturated fats which helps reduce cholesterol levels. It also contains Vitamin E which is essential for healthy skin.
7. Coconut Oil
Answer: Coconut oil is extracted from coconut meat. It is rich in saturated fat which helps reduce bad cholesterol levels. It also contain lauric acid which is good for immune system.

7. Walnut Oil

Walnut oil is extracted from walnuts. It is rich in unsaturated fatty acids which help reduce cholesterol levels. It is also rich in omega 3 fatty acids which is essential for brain development.
8. Olive Oil
Olive oil is extracted from olives. It is rich in polyunsaturated fatty acids which helps reduce cholesterol levels and prevent heart diseases. It also contains antioxidants which help fight cancer.

8. Hemp Seeds Oil

Hemp seeds oil is extracted from hemp seeds. It is rich in monounsaturated fatty acids which helps lower bad cholesterol levels. It is rich in Omega 6 fatty acids which is essential to maintain healthy skin.
9. Coconut Oil
Coconut oil is extracted from coconut meat. It is rich in saturated fatty acids which helps reduce body fat. It is also rich source of lauric acid which helps fight bacteria and viruses.

9. Peanut Oil

Peanut oil is extracted from peanuts. It is rich in unsaturated fatty acids which help reduce body fat. It contains vitamin E which helps prevent heart disease.
10. Olive Oil
Olive oil is extracted from olive fruits. It is rich in antioxidants which helps prevent cancer. It is also rich in oleic acid which helps improve blood circulation.

10. Tahini Paste

Tahini paste is a thick paste made from ground sesame seeds. It is used as a spread on breads and crackers. It is also used as a dip for vegetables.
11. Coconut Milk
Coconut milk is obtained from the meat of coconut fruit. It is rich in saturated fats which help lower cholesterol levels. It also contains lauric acid which helps fight bacteria.

11. Coconut Oil

Coconut oil is extracted from the meat of coconuts. It is rich in medium chain triglycerides MCT which are easily digested and absorbed into the body. MCTs are quickly converted to energy instead of stored as fat. This makes coconut oil a good choice for weight loss.
12. Olive Oil
Olive oil is extracted from olives. It is rich in monounsaturated fatty acids which help reduce bad cholesterol levels. It also helps prevent heart disease.

12. Pumpkin Seed Oil

Pumpkin seed oil is extracted from pumpkin seeds. It contains omega 3 fatty acids which are essential for healthy skin. These oils are also known to improve hair growth.
13. Almond Oil
Almond oil is extracted from almonds. It is rich in polyunsaturated fatty acids PUFAs which are beneficial for health.

13. Flaxseed Oil

Flaxseed oil is extracted from flaxseeds. It is rich in Omega 3 fatty acids which are very good for health.
14. Olive Oil
Olive oil is extracted from olives. It is rich in monounsaturated fatty acids MUFA’s which are good for health.

Frequently Asked Questions

1.What is the difference between olive oil and olive oil?
2.How many calories are contained in olive oil?

Which Is The Best Cooking Oil?

Olive oil is extracted from olives. It contains monounsaturated fatty acids MUFAs which help reduce cholesterol levels in the body. Olive oil is rich in antioxidants such as vitamin E and polyphenols. These antioxidants protect against heart disease and cancer. It helps prevent atherosclerosis and lowers blood pressure. Olive oil is used in salads, breads, pastas, soups, sauces, dressings, dips, spreads, desserts, and beverages.
3.What is the difference among different types of oils?
4.What is the difference in the nutritional value of olive oil and other oils?

What Is The Healthiest Cooking Oil?

Cooking oil is a liquid that is used for cooking. It is usually obtained from seeds, nuts, fruits, vegetables, and animals. Most people prefer using vegetable oils because they are healthier compared to animal fats. However, there are many types of oils available in the market. Each type of oil has its own benefits. Here are some of the health benefits of each type of oil:
1.Canola oil: Canola oil is extracted from rapeseed. It is a good source of omega 3 fatty acid. Omega 3 fatty acids are essential for brain development and growth. It also helps improve vision and skin health.
2.Soybean oil: Soybean oil is extracted from soybeans. It is a great source of protein. It is also a good source of fiber. It improves digestion and reduces risk of cardiovascular diseases.

Which Oil Is Good For Cholesterol?

Cholesterol is a fat found in our body. High cholesterol levels are associated with heart disease. People who eat a diet rich in saturated fat tend to have higher cholesterol levels. Saturated fat comes mainly from meat, dairy products, and tropical oils such as coconut oil, palm oil, and cocoa butter. These fats raise LDL bad cholesterol and lower HDL good cholesterol. Coconut oil is believed to be the healthiest oil when it comes to lowering cholesterol. Studies explain that eating coconut oil lowers total cholesterol and triglycerides.

What Is The Healthy Cooking Oil For Frying?

Fats are essential nutrients for human beings. They provide energy and help maintain cell membranes, hormones, and enzymes. Fatty acids are the building blocks of fats. They are classified into two groups: saturated and unsaturated. Unsaturated fatty acids UFAs are polyunsaturated fatty acids PUFAs. PUFAs are divided into omega-3 and omega-6 fatty acids. Omega-3 fatty acids are anti-inflammatory and reduce blood clotting. They are found in fish, flaxseed, walnuts, soybeans, and canola oil. Omega-6 fatty acids are pro-inflammatory and increase blood clotting. They come mostly from corn, sunflower seeds, safflower oil, and cottonseed oil.