Is Sesame Oil High in Calories? Separating Fact from Fiction

December 4, 2025 •

4 min read

Did you know a single tablespoon of sesame oil contains approximately 120 calories, similar to other cooking oils? It's a common misconception that its calorie density makes it unhealthy, but the reality is more nuanced. The question, "Is sesame oil high in calories?" is best answered by understanding its nutritional profile and how to use it mindfully.

Quick Summary

Sesame oil is a calorie-dense fat source, providing 120 calories per tablespoon. When used moderately, its healthy fats and powerful antioxidants offer nutritional benefits, and it can be a part of a weight-conscious diet.

Key Points

High Calorie Density: Sesame oil contains approximately 120 calories per tablespoon, consistent with other cooking oils.
Nutrient-Rich, Not Necessarily 'Healthy' Alone: Its calories come entirely from fat, but it provides beneficial polyunsaturated and monounsaturated fatty acids, not carbohydrates or protein.
Antioxidant Benefits: The oil is rich in powerful antioxidants like sesamol and sesaminol, which offer anti-inflammatory properties and protect cells.
Portion Control is Key: To manage its high calorie count and prevent weight gain, use sesame oil sparingly, especially when used for its strong flavor.
Flavor vs. Cooking Oil: The two main types, light and toasted, have different culinary uses. Use toasted oil for flavoring and light oil for cooking to preserve flavor and nutrients.
Supports Weight Management: When used appropriately, the oil's healthy fats and fiber content (from seeds) can increase satiety, aiding in weight control.

What is Sesame Oil? Understanding Its Origins and Types

Sesame oil is an edible vegetable oil derived from the tiny seeds of the flowering Sesamum indicum plant. A staple in Asian and Middle Eastern cuisines for thousands of years, it is prized for its distinctive nutty flavor and aroma. The oil's characteristics vary based on its processing method, primarily categorized into two types:

Light (or Unrefined) Sesame Oil: Extracted from raw sesame seeds, this oil is light in color with a mild, neutral flavor and a relatively high smoke point. It is suitable for high-heat cooking methods like stir-frying.
Toasted (or Dark) Sesame Oil: Made from roasted sesame seeds, this version has a deep reddish-brown color, a much stronger aroma, and a more intense, nutty flavor. Because high heat can cause its flavor to become bitter, it is typically used as a finishing oil or in low-heat applications.

The Calorie Profile: A Breakdown of the Numbers

At 120 calories per tablespoon, sesame oil is indeed a high-calorie food, but this is a characteristic it shares with virtually all cooking oils. As a pure fat source, it contains no carbohydrates or protein, with its entire calorie count coming from fat. A typical 1-tablespoon serving contains about 14 grams of total fat, composed of different types:

Monounsaturated Fats (MUFAs): Approximately 5-6 grams.
Polyunsaturated Fats (PUFAs): Approximately 5-6 grams.
Saturated Fats: A smaller amount, around 2 grams.

This breakdown is crucial, as the type of fat is more important for health than just the calorie count. The high concentration of unsaturated fats, particularly omega-6 and omega-9 fatty acids, contributes to its health benefits.

Sesame Oil vs. Other Common Cooking Oils

To put sesame oil's calorie count into perspective, here is a comparison with other widely used cooking oils, based on a single tablespoon serving:


Oil	Calories (approx.)	Primary Fat Type	Best For	Considerations
Sesame Oil	120	Poly- and Monounsaturated	Stir-fries (light), finishing (toasted)	Strong flavor, high omega-6
Olive Oil	120	Monounsaturated	Sautéing, dressings (extra virgin)	Staple of Mediterranean diet, high antioxidants
Avocado Oil	123	Monounsaturated	High-heat cooking, dressings	High smoke point, neutral flavor
Canola Oil	124	Monounsaturated	High-heat cooking, baking	Neutral flavor, lower saturated fat

As the table shows, the calorie difference per tablespoon is negligible across these oils. The key differentiator is not the calorie load but the specific fat composition, flavor profile, and best culinary application.

The Health Equation: Weighing Calories Against Benefits

Despite being calorie-dense, sesame oil offers several health advantages that make it a valuable addition to a balanced diet when used in moderation:

Rich in Antioxidants: It contains powerful antioxidants like sesamol and sesaminol that help protect cells from damage caused by free radicals, potentially reducing inflammation and disease risk.
Heart-Healthy Fats: Its high content of unsaturated fatty acids, including omega-3 and omega-6, can help improve cholesterol levels and support overall heart health. A meta-analysis published in ScienceDirect found that sesame oil intake was associated with reduced body weight and BMI, and improved adiposity indices.
Blood Sugar Regulation: Studies have indicated that consuming sesame oil can assist in regulating blood sugar levels, an important benefit, especially for individuals with diabetes.
Weight Management: While high in calories, the healthy fats can contribute to a feeling of satiety, helping to manage appetite and portion sizes.

Practical Tips for Managing Calories from Sesame Oil

Measure Carefully: Don't eyeball your portions. A single tablespoon contains a significant number of calories, so use a measuring spoon to avoid over-serving.
Use as a Finishing Oil: To maximize flavor without adding excess fat during the cooking process, use toasted sesame oil to finish a dish just before serving. A small drizzle goes a long way due to its intense flavor.
Combine with Other Oils: When a recipe calls for a high volume of oil, like in a stir-fry, consider blending a small amount of toasted sesame oil with a neutral oil like canola or avocado oil. This captures the signature flavor while controlling the fat content.
Consider Cooking Sprays: For pan-frying or sautéing, a cooking spray can evenly coat the surface with much less oil, saving calories.

Conclusion

The answer to the question "Is sesame oil high in calories?" is an unequivocal yes, but that doesn't tell the whole story. Like all vegetable oils, it is a concentrated source of fat and thus high in calories. However, focusing solely on this number ignores its valuable nutritional contributions, including a favorable fatty acid profile and a potent antioxidant content. When incorporated mindfully into a balanced diet through portion control and strategic use, sesame oil can be a flavorful and healthy component of your meals, offering potential benefits for heart health and blood sugar regulation. See study on benefits of sesame oil intake.

Frequently Asked Questions

Consuming too much sesame oil, like any high-calorie food, can lead to weight gain if it results in a calorie surplus. However, using it in moderation and controlling portion sizes can prevent this.

While not a weight-loss magic bullet, sesame oil can be part of a weight-loss diet. Its healthy fats can increase satiety, helping to reduce overall calorie intake. Some studies have even linked moderate intake to positive effects on body composition.

The calorie counts are virtually identical. Both sesame oil and olive oil contain around 120 calories per tablespoon. The primary differences lie in their fatty acid profiles, flavor, and culinary uses.

Both light and toasted sesame oil have the same caloric density, as they are both pure fat. The difference is in their flavor intensity and suitability for cooking methods.

The healthiest way is to use it in moderation. Drizzle toasted sesame oil over finished dishes for flavor, or mix light sesame oil with a higher-smoke-point oil for cooking.

No, heating sesame oil does not change its calorie content. However, prolonged or high heat can degrade its flavor and some of its beneficial compounds.

You can replace vegetable oil with light sesame oil for cooking purposes, but be mindful of the calorie difference if your vegetable oil was a blended, low-calorie product. Toasted sesame oil is generally not a good replacement for cooking oil due to its intense flavor and lower heat tolerance.