Sesame oil substitutes
Sesame oil substitutes — 5 options, ranked, with the exact amount
Use Toasted sesame oil
Same amount as the sesame oil
More intense sesame flavor.
- Best for —
- When you want stronger sesame taste
Updated 19 Aug 2026 · no sponsored swaps
But first: what’s the sesame oil doing?
Pick your caseIs the sesame oil the flavour of the dish, or is it just the fat in the pan?
A neutral oil will not do this. The closest fix is to rebuild the flavour: toast sesame seeds in a dry pan until fragrant and stir them, or a neutral oil infused with them, into the dish. Tahini or a little peanut butter thinned with oil also carries a toasted-seed note.
Notes on grapeseed oil + sesame seeds or vegetable oil + sesame seeds
1 tbsp oil + ½ tsp toasted sesame seeds
That oil is close to neutral, so any refined cooking oil stands in cup for cup. Do not swap in toasted sesame oil at the same volume; it would overwhelm the dish and it burns.
Notes on sunflower oil or peanut oil
Same amount
Use a high smoke point oil for the cooking, then add the sesame flavour off the heat at the end. Toasted sesame oil smokes early and turns bitter, so this is the better method even when you do have a bottle.
Notes on peanut oil or sunflower oil
Same amount
Leave it out entirely rather than reaching for a seed substitute, and do not use sesame seeds to rebuild the flavour. A neutral oil plus a little extra soy sauce or rice vinegar gives depth without the seed.
Toasted sesame oil is a flavouring that happens to be a fat. It goes in by the teaspoon, usually off the heat at the very end, and what it contributes is the nutty roasted smell and taste that makes a stir-fry or a dipping sauce taste the way you expected. The small amount of fat it adds is almost beside the point.
Fat & richnesssecondary
It is still a liquid fat, so it carries that flavour onto everything it touches and gives a dressing body. But a teaspoon in a whole stir-fry is not doing structural work.
Aroma & flavor identityprimary
The toasted seeds give volatile compounds that you smell before you taste. They are fragile, which is why the oil goes in at the end: hold it over high heat and the aroma you paid for cooks off.
Every option, one card
Ranked| # | Substitute | Instead of sesame oil |
|---|---|---|
| 1 | Toasted sesame oilWhen you want stronger sesame taste | Same amount |
| 2 | Peanut oilStir-frying, Asian cooking | Same amount |
| 3 | Grapeseed oil + sesame seedsWhen you need the sesame taste | 1 tbsp oil + ½ tsp toasted sesame seeds |
| 4 | Sunflower oilHigh-heat cooking, frying | Same amount |
| 5 | Vegetable oil + sesame seedsWhen you want to make your own sesame oil | 1 tbsp oil + 1 tsp sesame seeds |
Toasted sesame oil
More intense sesame flavor
- Covers
- Fat & richness
- Aroma & flavor identity
- Best for
- When you want stronger sesame taste
Use sparingly as it's more potent.
Peanut oil
Similar nutty flavor and high smoke point
- Covers
- Fat & richness
- Misses
- Aroma & flavor identity — not covered
- Best for
- Stir-frying, Asian cooking
Good for high-heat cooking.
Grapeseed oil + sesame seeds
Neutral oil with sesame flavor
- Covers
- Fat & richness
- Aroma & flavor identity
- Best for
- When you need the sesame taste
Toast sesame seeds and add to oil.
Sunflower oil
Neutral flavor with high smoke point
- Covers
- Fat & richness
- Misses
- Aroma & flavor identity — not covered
- Best for
- High-heat cooking, frying
Won't have sesame flavor but good for cooking.
Vegetable oil + sesame seeds
Infuse oil with sesame flavor
- Covers
- Fat & richness
- Aroma & flavor identity
- Best for
- When you want to make your own sesame oil
Heat oil and sesame seeds together, then strain.
Questions
3 questionsWhat's the difference between toasted sesame oil and regular sesame oil?
Toasted sesame oil has a much stronger, nuttier flavor and darker color. Regular sesame oil is lighter and more neutral.
Can I cook with sesame oil?
Sesame oil has a low smoke point, so it's best used as a flavoring agent rather than for high-heat cooking. Add it at the end of cooking or use it in dressings.
Is sesame oil healthy?
Sesame oil contains antioxidants and healthy fats, but it's high in calories. Use it in moderation as part of a balanced diet.
Tips for substituting sesame oil
4 tips- Sesame oil is used for flavor, not cooking
- Add at the end of cooking to preserve flavor
- Store in refrigerator to prevent rancidity
- A little goes a long way due to its strong flavor