Is sesame oil healthy or unhealthy? Examining the benefits and risks

October 30, 2025 •

5 min read

Sesame oil, derived from the seeds of the Sesamum indicum plant, has been a staple in Asian and Middle Eastern cuisines for centuries. Rich in unsaturated fats and natural antioxidants like sesamol and sesamin, it is often lauded for its health benefits, yet, like any fat source, the question remains: is sesame oil healthy or unhealthy? Its health profile depends on factors like processing, quantity consumed, and individual health concerns.

Quick Summary

An examination of sesame oil's health profile reveals it contains beneficial unsaturated fats and powerful antioxidants. Potential health benefits include supporting heart health, reducing inflammation, and regulating blood sugar. Risks involve a high calorie count, a poor omega-6 to omega-3 ratio, and allergy potential, necessitating moderation and careful consideration based on individual health needs.

Key Points

Rich in Antioxidants: Sesame oil contains natural antioxidants like sesamol and sesamin, which help combat free radical damage and reduce inflammation.
Supports Heart Health: The healthy unsaturated fats in sesame oil can help lower LDL ('bad') cholesterol and blood pressure levels.
Requires Moderation: Due to its high calorie count and omega-6 content, sesame oil should be used in moderation as part of a balanced diet to avoid weight gain and potential inflammatory imbalance.
Mindful of Allergies: Sesame is a common allergen. Individuals with sesame allergies should avoid sesame oil, as reactions can range from mild to severe.
Know Your Types: Light sesame oil is suitable for medium-heat cooking, while dark, toasted sesame oil is best used as a finishing oil for flavor due to its low smoke point.

Understanding the nutritional composition of sesame oil

At its core, sesame oil is a fat, and like all fats, it is energy-dense. However, its specific fatty acid composition sets it apart. A single tablespoon of sesame oil contains approximately 120 calories and 14 grams of fat. The majority of this fat content is made up of unsaturated fatty acids, including both monounsaturated (omega-9) and polyunsaturated (omega-6) fats.

Unlike many oils, sesame oil is highly resistant to oxidation, a property attributed to its unique antioxidant profile. It contains plant compounds known as lignans, such as sesamin and sesamolin, and tocopherols (a form of vitamin E). These antioxidants are powerful substances that combat cellular damage caused by free radicals, which is linked to inflammation and chronic disease.

The potential health benefits of sesame oil

For those who are not allergic to sesame, incorporating this oil into a balanced diet can offer several health advantages. It is important to note that many studies on sesame oil have been conducted on animals or are in the early stages, and more human research is needed to fully understand its effects.

Heart health

Cholesterol management: Sesame oil is rich in monounsaturated and polyunsaturated fats, which are known to be heart-healthy. Research suggests that a diet rich in these fats can help lower "bad" LDL cholesterol and triglyceride levels while boosting "good" HDL cholesterol.
Blood pressure regulation: Some studies on individuals with hypertension have shown that daily consumption of sesame oil can lead to significant reductions in blood pressure. One study noted a particularly potent effect when sesame oil was used in a blend with rice bran oil, showing an additive effect when combined with blood pressure medication.

Anti-inflammatory effects

Chronic inflammation is a root cause of many illnesses. Traditional medicine has long used sesame oil to combat inflammation, and modern test-tube and animal studies have confirmed its potential. The antioxidants in sesame oil are believed to be the driving force behind its anti-inflammatory properties.

Blood sugar control

Early research indicates that sesame oil may assist in regulating blood sugar levels, making it potentially beneficial for people with diabetes. A 90-day study on adults with type 2 diabetes found that those taking sesame oil saw a reduction in both fasting blood sugar and long-term blood sugar indicators (HbA1c).

Other potential benefits

Topical uses: When applied to the skin, sesame oil is a natural emollient that can help moisturize and nourish. Some animal studies suggest it can aid in wound and burn healing, likely due to its antioxidant and antibacterial properties. It is also traditionally used in Ayurveda for oil pulling to support oral hygiene.
UV protection: While limited, some research suggests sesame oil offers a degree of protection against UV rays due to its high antioxidant content. However, it should not be used as a substitute for standard sunscreen.

The potential drawbacks of sesame oil

Despite its advantages, sesame oil is not without potential downsides. These risks are typically associated with overuse or specific health conditions.

High in omega-6 fatty acids: While omega-6s are essential fats, excessive consumption can lead to an imbalanced omega-6 to omega-3 ratio, potentially increasing inflammatory markers in the body. A healthy diet should include a balance of these polyunsaturated fats from various sources.
Caloric density: Like all oils, sesame oil is high in calories. Excessive use can contribute to weight gain if not accounted for within a person's daily caloric intake.
Sesame allergy: Sesame is now recognized as one of the most common allergens. For individuals with this allergy, exposure can cause reactions ranging from mild hives to severe anaphylaxis.
Medication interference: If you are taking medication for blood pressure or blood sugar, consuming large amounts of sesame oil may cause levels to drop too low. It is best to consult with a healthcare provider in this situation.

Comparison of sesame oil with other cooking oils

When deciding which cooking oil is best for your health, it's important to consider factors like fat composition, smoke point, and flavor profile. Different types of sesame oil also have different properties.


Feature	Sesame Oil (Unrefined)	Toasted Sesame Oil	Olive Oil (Extra Virgin)	Canola Oil	Coconut Oil
Best For	Lower-heat sautéing, dressings, baking	Flavoring, sauces, marinades	Dressings, light sautéing, finishing	High-heat frying, neutral flavor	Baking, tropical-inspired dishes
Flavor	Mild, nutty	Rich, smoky, nutty	Varies from mild to peppery	Neutral	Sweet, tropical
Fat Profile	Healthy unsaturated fats (omega-6, omega-9)	Healthy unsaturated fats	Heart-healthy monounsaturated fats	High in unsaturated fats	High in saturated fats
Antioxidants	Contains beneficial lignans and Vitamin E	Contains beneficial lignans and Vitamin E	Rich in antioxidants, including polyphenols	Low antioxidant content	Contains some antioxidants
Smoke Point	Medium (approx. 410°F/210°C)	Low, burns easily	Low (approx. 375°F/190°C)	High	Medium-high

Practical guide for incorporating sesame oil

To reap the health benefits of sesame oil while mitigating potential risks, consider these tips:

Choose the right type: Use light, unrefined sesame oil for lower-to-medium heat cooking applications like sautéing. The higher smoke point makes it more stable. Reserve the more flavorful toasted (or dark) sesame oil for finishing dishes or incorporating into sauces and dressings, as its low smoke point makes it unsuitable for high-heat cooking.
Use in moderation: As with any oil, sesame oil is calorie-dense. A little goes a long way, especially for toasted varieties where the flavor is intense. Stick to the serving sizes recommended by health experts.
Diversify your fats: To maintain a healthy balance of omega-3 to omega-6 fatty acids, use sesame oil as part of a rotation of healthy fats. Include sources of omega-3s like flaxseed or walnut oil, and use extra virgin olive oil as a staple.
Store it properly: Keep sesame oil in a cool, dark place or refrigerate it to prevent rancidity and preserve its flavor and nutritional value.

Conclusion: Is sesame oil healthy or unhealthy?

Ultimately, is sesame oil healthy or unhealthy? The answer is that it is a healthy oil when used correctly and in moderation. It is not a superfood or a miracle cure, but a flavorful, nutrient-dense fat that can be part of a balanced diet. Its rich antioxidant content and unsaturated fat profile offer legitimate benefits for heart health, blood sugar control, and fighting inflammation.

However, it is crucial to be aware of the high omega-6 content, its caloric density, and potential allergen risks. By understanding the difference between light and toasted sesame oil and using each appropriately, you can enjoy its unique flavor and nutritional advantages. As with any food, moderation is key to incorporating sesame oil as a healthy component of your nutritional diet.

Frequently Asked Questions

Light (or untoasted) sesame oil is pressed from raw sesame seeds, giving it a milder, nutty flavor and a higher smoke point suitable for medium-heat cooking. Toasted (or dark) sesame oil is made from roasted seeds, which results in a much stronger, nuttier, and smokier flavor, but it has a low smoke point and is best used for flavoring and finishing dishes.

Yes, research suggests that the unsaturated fatty acids and antioxidants in sesame oil can help lower 'bad' LDL cholesterol and triglyceride levels, especially when it replaces oils high in saturated fats. Some studies also show it may raise 'good' HDL cholesterol.

You can use light sesame oil, which has a moderately high smoke point, for stir-frying or sautéing. However, toasted sesame oil has a very low smoke point and is not suitable for high-heat cooking like deep-frying, as it will burn and develop a bitter taste.

Be cautious of its high caloric content, particularly if managing your weight. Individuals with high blood pressure or diabetes should monitor their levels when adding significant amounts of sesame oil to their diet, as it may interact with medications. Finally, be aware of sesame allergies, which can be severe.

While both are considered healthy oils, extra virgin olive oil often has the edge due to its very high monounsaturated fat content and rich antioxidant profile. Sesame oil is also healthy but differs in flavor and fatty acid balance. Both can be part of a healthy diet, used for different culinary purposes.

Yes, sesame oil contains potent antioxidants and has been shown in some studies to have strong anti-inflammatory properties, potentially reducing inflammatory markers. It has been used traditionally to treat inflammation-related issues like joint pain.

To preserve its quality and prevent rancidity, store sesame oil in a cool, dark place away from light and heat. Refrigeration can extend its shelf life, though it may cause the oil to become cloudy or solidify; this does not affect its quality and will resolve at room temperature.