What's Healthier, Sesame Seed Oil or Olive Oil? A Complete Comparison

November 28, 2025 •

6 min read

According to the American Heart Association, replacing saturated fats with healthy fats found in plant oils can significantly lower heart disease risk. In the debate over what's healthier, sesame seed oil or olive oil, both offer a wealth of benefits but differ in their fatty acid composition and antioxidant profiles.

Quick Summary

Both sesame seed oil and olive oil are rich in healthy fats and antioxidants, supporting heart health and reducing inflammation. Olive oil is higher in monounsaturated fats, while sesame oil contains a balanced mix of mono- and polyunsaturated fats along with unique lignans. The best choice depends on flavor, cooking method, and specific health priorities.

Key Points

Fatty Acid Profile: Olive oil is predominantly monounsaturated fat (MUFA), while sesame seed oil has a more balanced mix of monounsaturated and polyunsaturated fats (PUFAs).
Antioxidant Strength: Extra virgin olive oil contains high levels of polyphenols and vitamin E; sesame oil's antioxidant power comes from unique lignans like sesamin and sesamol.
Cooking Use: High-quality extra virgin olive oil is best for low-to-medium heat cooking and finishing, while toasted sesame oil is used for flavor and refined sesame oil for higher-heat applications.
Heart Health Focus: Olive oil is particularly noted for its cardiovascular benefits, including lowering LDL cholesterol and protecting against heart disease.
Flavor is a Factor: The choice between them often comes down to flavor, with olive oil offering a grassy or peppery note and sesame oil providing a distinct nutty taste.
Variety is Best: The healthiest approach is to use both oils for different purposes to maximize flavor and nutritional benefits from a wider range of plant sources.

Nutritional Content: The Core Differences

To understand which oil is a better fit for your health goals, it's crucial to look at the nutritional makeup, specifically the types of fats and antioxidants they contain. Both are liquid at room temperature and primarily composed of healthy, unsaturated fats, but the ratios differ significantly.

Olive Oil: The Mediterranean Star

Extra virgin olive oil (EVOO), the least processed and highest quality olive oil, is celebrated for its high concentration of monounsaturated fats (MUFAs), particularly oleic acid. MUFAs are known for their heart-protective effects, such as lowering "bad" LDL cholesterol while raising "good" HDL cholesterol. This makes it a cornerstone of the heart-healthy Mediterranean diet. EVOO is also a powerhouse of antioxidants, including polyphenols and vitamin E. These compounds have potent anti-inflammatory properties and protect cells from oxidative stress. The oleocanthal polyphenol, for instance, provides anti-inflammatory effects comparable to ibuprofen. The high antioxidant content of extra virgin varieties, especially those from early harvests, gives it superior stability and a robust, peppery flavor.

Sesame Seed Oil: The Asian Cuisine Essential

Sesame seed oil contains a more balanced mix of monounsaturated and polyunsaturated fats (PUFAs). It is also a good source of vitamin K, which is important for blood clotting and bone health. The oil's primary strength lies in its unique antioxidants known as lignans, such as sesamin and sesamol. These lignans provide anti-inflammatory and anti-aging benefits, and contribute to the oil's high oxidative stability. Some research also indicates that regular consumption may help manage blood pressure and blood sugar levels. The flavor profile is significantly different depending on how it's processed: untoasted sesame oil has a light, subtle taste, while toasted sesame oil has a strong, nutty flavor perfect for finishing dishes.

Culinary Applications: Taste and Smoke Point

The most practical distinction between these two oils is how they perform in the kitchen. Their different flavor profiles and smoke points determine their best use cases.

Olive Oil: Extra virgin olive oil has a medium-low smoke point (around 320°F/160°C). It's best used for low-to-medium heat cooking, sautéing, baking, and as a finishing oil for salads, dressings, and dips. Highly refined or 'light' olive oils have a higher smoke point but lack the beneficial compounds of EVOO.
Sesame Seed Oil: The smoke point varies by type. Unrefined sesame oil has a moderate smoke point (around 350°F/177°C), suitable for low-to-medium cooking. However, toasted sesame oil, prized for its intense flavor, has a very low smoke point and should only be used for flavoring at the end of cooking or in dressings. Refined sesame oil can be used for higher-heat applications.

Comparison Table: Sesame vs. Olive Oil


Feature	Extra Virgin Olive Oil	Sesame Seed Oil (Toasted)	Sesame Seed Oil (Unrefined)
Primary Fat Type	Monounsaturated fats (MUFAs)	Balanced blend of MUFAs and PUFAs	Balanced blend of MUFAs and PUFAs
Antioxidants	Rich in polyphenols and Vitamin E	Rich in lignans (sesamin, sesamol), Vitamin E	Rich in lignans (sesamin, sesamol), Vitamin E
Flavor Profile	Grassy, peppery, fruity	Intense, nutty aroma	Light, nutty flavor
Best Culinary Uses	Salad dressings, dips, sautéing, baking	Finishing agent, marinades, sauces	Stir-frying, light cooking
Smoke Point	~320°F / 160°C	~350°F / 177°C	~410°F / 210°C
Main Health Benefits	Heart health, anti-inflammatory, antioxidant	Antioxidant, anti-inflammatory, heart and metabolic health	Antioxidant, anti-inflammatory, heart and metabolic health

How to Choose the Healthiest Oil for Your Needs

The "healthier" oil ultimately depends on how you plan to use it. Extra virgin olive oil is generally considered to have a nutritional edge due to its higher monounsaturated fat and polyphenol content, especially for heart health and anti-inflammatory benefits associated with raw consumption. However, sesame oil offers its own unique set of antioxidants and a different fatty acid profile.

For Heart Health and Anti-inflammatory Effects: High-quality, cold-pressed Extra Virgin Olive Oil is a strong contender. Its high concentration of MUFAs and potent polyphenols are well-documented for protecting cardiovascular health and reducing chronic inflammation. It is ideal for dressings, marinades, and low-heat cooking.
For Specific Antioxidants: Sesame seed oil's lignans, sesamin and sesamol, are powerful antioxidants with potential benefits for blood pressure and metabolism. Incorporating it can provide a distinct nutritional boost, particularly when using untoasted varieties or for flavoring.
For High-Heat Cooking: Refined varieties of both oils will have higher smoke points, but they also lose many beneficial compounds during processing. For high-heat stir-frying, refined sesame oil is a suitable option, but high-quality EVOO is not recommended due to its lower smoke point.
For Culinary Variety: There's no reason to pick just one. A diverse pantry is the healthiest approach. Use Extra Virgin Olive Oil for Mediterranean dishes, salads, and gentle sautéing, and reserve toasted sesame oil for Asian-inspired dishes where its bold flavor is desired. This allows you to reap the distinct nutritional benefits of each oil while also enjoying a wider range of flavors.

Conclusion

Ultimately, the question of "What's healthier, sesame seed oil or olive oil?" doesn't have a single answer, as both offer distinct health benefits. Extra virgin olive oil is particularly praised for its high MUFA content and potent polyphenols, making it a powerful tool for heart health and fighting inflammation. Sesame seed oil, with its unique lignans and balanced fatty acid profile, contributes its own set of antioxidant and metabolic benefits. The best strategy for a health-conscious cook is to include both in their pantry, utilizing each for its specific flavor profile and optimal cooking temperature. A variety of healthy fats from different sources is the most effective approach for overall well-being.

Health-Promoting Oils for the Health-Conscious Kitchen

For those seeking other heart-healthy alternatives, many other plant-based oils can complement olive and sesame oil. These include avocado oil, known for its high monounsaturated fat content and high smoke point, and walnut oil, which offers a great omega-3 to omega-6 ratio when used for finishing dishes. The key is to avoid highly processed vegetable oils and focus on high-quality, cold-pressed options to maximize nutritional benefits.

How to Store Oils to Maintain Nutrients

Proper storage is essential for preserving the nutritional integrity of healthy oils. Light, heat, and oxygen can degrade the delicate compounds and antioxidants.

Olive Oil: Store in a cool, dark place away from heat and direct sunlight. Always choose olive oil in a dark glass bottle or opaque container to prevent light degradation. For maximum freshness, consume within 18 months of harvest.
Sesame Oil: Keep in a cool, dark place, such as a pantry or cabinet. Since it contains a higher proportion of PUFAs, it's more sensitive to oxidation than olive oil. Using it more quickly after opening is recommended.

By following these best practices, you can ensure you're getting the most health-promoting properties from your oils.

The Role of Moderation

Regardless of which oil you choose, remember that all oils are calorie-dense. The key to maintaining a healthy weight and diet is moderation. Integrating these oils into a balanced diet filled with whole foods like fruits, vegetables, and lean protein is the best path to achieving your wellness goals.

Summary of Health-Promoting Properties

Both oils boast impressive properties, but olive oil is often lauded for its stronger association with heart health and anti-inflammatory properties, particularly when extra virgin varieties are used fresh. Sesame oil provides a unique antioxidant profile that may aid metabolic and heart health, with its toasted version primarily used for flavor enhancement. Both are valuable additions to a balanced diet, offering different but complementary nutritional benefits.

The Final Word: Variety is Key

The choice between sesame oil and olive oil is not about finding a single "winner." Instead, it's about understanding their individual strengths to make informed culinary decisions. Embracing a variety of oils, each with its own flavor and health profile, is the best way to support a diverse and nutrient-rich diet.

Frequently Asked Questions

Extra virgin olive oil, especially, is often considered superior for heart health due to its high concentration of heart-healthy monounsaturated fats and powerful antioxidants like polyphenols, which help lower bad cholesterol and protect against heart disease.

You can use sesame oil for cooking, but substitution is not recommended for flavor or heat stability. Toasted sesame oil has a low smoke point and strong flavor, while olive oil is better for low-to-medium heat. Refined sesame oil can handle higher heat but lacks the rich flavor of the toasted version.

Both oils are rich in antioxidants, but of different types. Extra virgin olive oil is packed with polyphenols, while sesame seed oil contains unique lignans such as sesamin and sesamol. The best choice depends on which specific antioxidant benefits you are seeking.

Untoasted (regular or cold-pressed) sesame oil is generally considered healthier for cooking, as it retains more nutrients and has a higher smoke point. Toasted sesame oil is primarily used as a flavoring agent due to its intense flavor and lower smoke point.

For high-heat cooking, refined olive oil and refined sesame oil are better choices, as they have higher smoke points than their unrefined counterparts. However, the refining process removes some beneficial compounds.

To preserve nutrients and prevent oxidation, store both oils in a cool, dark place away from heat and light. Olive oil should be kept in a dark glass bottle or opaque container, and it's best to consume it within 18 months of harvest for maximum benefit.

Yes, incorporating a variety of oils, such as olive oil for Mediterranean dishes and sesame oil for Asian cuisine, is a great strategy. This ensures you benefit from a wider range of healthy fats and antioxidants, enhancing both your health and culinary variety.