Calories in Sesame Oil: Full Nutrition Breakdown

Sesame oil is a flavorful cooking oil widely used in Asian cuisine, prized for both its nutty aroma and its balanced fatty acid profile. It provides a roughly even split of monounsaturated and polyunsaturated fats, along with unique antioxidants like sesamol and sesamin. Here is a complete breakdown of sesame oil nutrition by serving size.

Calories by serving size:

Sesame oil is also a notable source of vitamin E and vitamin K, both of which support antioxidant defense and blood clotting. Its natural antioxidants, sesamol and sesamin, may contribute to reduced oxidative stress and inflammation.

Frequently Asked Questions (FAQ)

How many calories are in a tablespoon of sesame oil?

One tablespoon of sesame oil (about 13.6 grams) contains approximately 120 calories. All of those calories come from fat, with a balanced mix of monounsaturated and polyunsaturated fatty acids.

What is the difference between toasted and light sesame oil?

Toasted (dark) sesame oil is made from roasted sesame seeds and has a deep, nutty flavor typically used as a finishing oil. Light (regular) sesame oil is pressed from raw seeds, has a milder taste and higher smoke point, making it better suited for cooking and frying. Nutritionally, they are nearly identical in calorie and fat content.

Is sesame oil good for cooking?

Light sesame oil has a smoke point of around 410 degrees Fahrenheit (210 degrees Celsius), making it suitable for stir-frying and sauteing. Toasted sesame oil has a lower smoke point and is best used as a finishing drizzle or in dressings. Both varieties are staples in Chinese, Japanese, and Korean cooking.

What antioxidants are found in sesame oil?

Sesame oil contains unique lignans called sesamol and sesamin, which are powerful antioxidants not commonly found in other oils. These compounds have been studied for their potential to reduce oxidative stress, lower inflammation, and support cardiovascular health.

How does sesame oil compare to olive oil?

Sesame oil and olive oil have virtually the same calorie count at about 120 calories per tablespoon. However, olive oil is higher in monounsaturated fat (about 10 g per tablespoon) while sesame oil has more polyunsaturated fat (about 5.7 g per tablespoon). Both are considered heart-healthy options when used in moderation.