What can I substitute for sesame oil?

In this brief article, we will answer the question “What can I substitute for sesame oil”? with an in-depth analysis of sesame oil along with the substitutes for sesame oil. 

What can I substitute for sesame oil?

If you don’t have sesame oil in your kitchen or run out of it in stores nearby, then you could use its substitutes which include olive oil, grapeseed oil, walnut oil, avocado oil and peanut oil.

Sesame oil

Sesame oil is a universal cooking oil that contains lots of nutrients and it adds delicious flavour to the dish. It has many health benefits. It helps lower cholesterol levels and inflammation in the body and helps in reducing blood pressure

Substitutes for regular sesame oil

Here are the substitutes for regular sesame oil which give the same benefits as sesame oil. 

Olive oil:

Olive oil is used as a substitute for regular sesame oil. It is rich in nutrients. Despite adding flavour to the dish, it is super beneficial for health because it has polyphenol antioxidants and some monounsaturated fats.

If you are replacing olive oil with sesame oil, then you could use an equal amount of olive oil for sesame oil in cooking. It can be used in marinades and some sauces like teriyaki sauce. 

Grapeseed oil:

Grapeseed oil is used in various dishes as a substitute for sesame oil. Grapeseed oil consists of polyunsaturated fatty acids and vitamin E. Purpose of vitamin E is to neutralize the harmful free radicals in our body, so it prevents us from inflammation.

If you want to get the best results, you should use grapeseed oil in 1:1 for sesame oil. You can use it in marinades, stir-fries, and noodle dishes.

Walnut oil:

Walnut oil can be used as a substitute for sesame oil. It is extracted from walnuts. It is rich in omega-3 fatty acids. The benefit of using walnut oil as a replacement for sesame oil is it decreases inflammation and protects against heart diseases.

The taste of walnut oil is nutty, which turns into a bitter taste after cooking. So, if you are replacing it with sesame oil other than cooking purposes like salad dressings, then it is the best choice.

To add flavour, you can also sprinkle it over finished meat and pasta dishes.

Avocado oil:

Avocado oil can be replaced with sesame oil. Avocado oil has a high smoke point. Because it has high smoke points, it is mostly used in dishes that are cooked on high heat just like fried rice.

It contains antioxidants like lutein. Lutein is a compound that is necessary for eye health. 

If you want to substitute avocado oil for sesame oil, then you should use it with a ratio of 1:1

Peanut oil:

Peanut oil is the most popular and common substitute for sesame oil. If you are allergic to sesame oil you can replace it with peanut oil.

Peanut oil is rich in vitamin E, monounsaturated, and polyunsaturated fats. These fats are healthy for the heart.

It is commonly used because it has a high smoke point and mild flavour. It is used especially for dishes like fried rice, noodles, stir-fries, and chicken.

Substitutes for toasted sesame oil:

Toasted sesame oil has a thick consistency, deep hue, and rich taste. It is used to add flavour to uncooked or finished dishes.

Following are the substitutes for toasted sesame oil:

  • Perilla oil
  • Chinese sesame oil
  • Roasted peanut oil

Perilla oil:

Seeds of the perilla plant are the source of getting perilla oil. It gives a nutty flavour to the dish, which makes it the best substitute for sesame oil. Just like all other substitutes, it also contains omega-3 fatty acids which are super beneficial for mental health.

Chinese sesame paste:

Chinese sesame paste is obtained from white toasted sesame seeds. It gives an awesome flavour to the dish. It is mostly used for salads, stir-fries, and noodle dishes.

It gives a nutty taste that is quite like the taste of toasted sesame oil. It has a deep hue.

Due to its thick consistency like paste, it is better for mixing in dishes rather than using as cooking oil. But if you want to get thin consistency then you could mix it with a little oil.

Roasted peanut:

Roasted peanuts can be a substitute for sesame oil. It has fragrance in it, so it is sprinkled over the dishes. It could also be sprinkled over salad dressings and sauces.

If you are allergic to peanuts, then you must avoid this substitute. Just like sesame oil, it contains polyunsaturated and monounsaturated fats in its ingredients. These are beneficial for heart health.

It also contains fat-soluble vitamin E that has antioxidant properties. So, it protects our body against cell damage and oxidative stress.

Conclusion

In this concise article, various substitutes for sesame oil are described along with their benefits and quantity to use. These substitutes give the same health benefits as sesame oil.

References

https://www.healthline.com/nutrition/sesame-oil-substitute#bottom-line
https://www.healthline.com/nutrition/walnut-oil#_noHeaderPrefixedContent
https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.