Sesame Oil: Is It Good for You?

You’re probably familiar with canola oil, olive oil, and even avocado oil, but have you ever used sesame oil?

A popular cooking oil used in Chinese, Japanese, and Middle Eastern cuisines, sesame oil is made from raw

or toasted sesame seeds.

The seeds come from the sesame (Sesamum indicum) plant. The seeds themselves are high in protein and

B-vitamins, but sesame oil doesn’t contain the protein or many of the essential vitamins and minerals. It does,

however, keep the fatty acids and antioxidants, including vitamin E and phytosterols. 

Its from raw seeds are light in color and have a delicate, neutral flavor. Toasted varieties, on the

other hand, are darker, richer, and have a nuttier taste. Both have many culinary applications. Its

often used to saute meats and vegetables or is added to dressings and marinades.

Its believed to have some important health benefits, like providing heart-healthy fats, combating

inflammation, and protecting skin from sun damage. More research is needed to fully understand the benefits

(and the potential risks) that’s oil offers. 

Nutrition Information:

A one-tablespoon serving of sesame oil contains the following:

• Calories: 120

• Protein: 0 grams

•  Fat: 14 grams

• Carbohydrates: 0 grams

• Fiber: 0 grams

• Sugar: 0 grams

It’s also contains omega-3 and omega-6 fatty acids, both of which are polyunsaturated fats. They’re

both essential fatty acids that help prevent several diseases, including heart disease and cancer. They also

help improve immune function.

Heart Health

Sesame oil has a balanced ratio of omega-3, omega-6, and omega-9 fatty acids. Omega-3 and omega-6

are polyunsaturated, while omega-9 fatty acids are monounsaturated. Research shows that a diet containing

these healthy fats lowers your risk of developing heart disease.

Some studies show that consuming Its may help reduce your LDL cholesterol and triglycerides, which

play a role in protecting your heart.