Sesame oil: nutrition and how to use it

Fun facts

• Sesame is one of the oldest oil crops people have grown. Vietnamese call it mè in the south and vừng in the north, so the oil goes by both names.
• 100g of sesame oil has 884 kcal and 100g of fat, the same as any other oil. A tablespoon is about 120 kcal.
• There are two main kinds. Toasted sesame oil is dark brown and intensely fragrant, used for seasoning. Oil pressed from raw seeds is pale gold with a milder smell.
• Korean, Japanese and Vietnamese vegetarian cooking all love sesame oil: tossed with greens, in marinades, drizzled over mixed rice.

Choosing and storing

Good toasted sesame oil is clear brown and smells clearly of roasted sesame, never stale. Buy a small bottle you will finish, because the aroma fades after opening. Keep it somewhere dark and cool with the cap on; in hot weather the fridge helps it last longer.

Cooking it well

Toasted sesame oil smokes easily and loses its aroma over high heat, so add it at the end or use it in dressings. Half a teaspoon is enough to scent a plate of greens, tasty and light on calories. For frying, reach for a refined oil instead; see our smoke point chart. At kOBE, our Sesame Kale is massaged with sesame oil and toasted sesame, the way Koreans make namul.

Frequently asked questions