What is the Best Substitute for Sesame Oil?

by Charlie
Sesame oil substitute

Sesame oil is a popular oil type that is used in different cooking exercises. It is healthy and versatile, making it a more convenient option across various fronts. 

Simultaneously, you could be looking to get a substitute if you don’t have so much time and can’t find any sesame oil around you. 

So, what is the best substitute for sesame oil? Among the many options, canola oil is the best substitute for sesame oil because of its versatile application and similar health benefits. The fact that it is a one-for-one substitute also means that you get to enjoy optimal convenience in application. 

An Overview of Sesame Oil 

Sesame oil is a form of vegetable oil gotten from sesame seeds. It is prevalent for being a healthy oil option, and chefs have used it for cooking for several decades. Unlike many other oil variants, sesame oil is rich in monounsaturated and polyunsaturated fats. It has a low content of saturated fats as well, allowing you to keep your cholesterol levels under control. 

With a nutty taste, sesame oil has become a favorite among chefs and cooking enthusiasts. To wit, it works as a salad dressing, a component in marinades, and an excellent addition to different dishes worldwide. 

While you need to do some work to keep the oil from spoiling, sesame oil is excellent all around. 

Why Replace Sesame Oil?

  • Non-availability: If you don’t have any sesame oil with you and you’re in a time crunch for cooking, a substitute will work best for you. 
  • Health issues: While it is low in saturated fats, sesame oil has a high calorie content. You might need to get a substitute if you want a healthier option. 

Options for Sesame Oil Substitutes 

Best Overall Substitute for Sesame Oil: Canola Oil 

Canola oil is the best substitute for sesame oil for many reasons. For one, it is readily available, so you won’t need to do much work to get it. Canola oil is essentially a genetically modified version of the famous grapeseed oil. The natural grapeseed oil was thought to be too toxic, so canola oil was made to serve in its stead. 

In canola oil, you have one of the most popular vegetable oils. It is an ideal one-for-one substitute for sesame oil, so you don’t need to stress too much over application quantities. 

Canola oil is also notable for its health benefits. It has a low amount of saturated fats, making it a healthier option than most oils. It also has a rich amount of Vitamin E and K and Omega 3 and 6 fatty acids.

You can use canola oil for cooking, baking, and frying. With so much versatility and many health benefits, there is hardly anything you can’t do with it. All in all, canola oil is an excellent substitute for sesame oil because of its health benefits. You will also find it more cheaply around, so there’s no downside to it. 

Best Substitute for Asian Cooking: Peanut Oil 

Nut oils are generally excellent substitutes for sesame oil. Peanut oil is one of the most popular nut oils, so it is a valid entry on the list. Peanut oil comes with a rich, nutty flavor as well as a mild taste. The mildness might be a challenge to get used to, but you can always adjust the quantity to spice up your dish.  

Peanut oil is especially famous in Asian recipes. However, chefs across the world also enjoy using it. The oil has a high tolerance for heat, so it is an ideal option to be used in frying. Its aromatic and bold flavor can easily optimize your meal’s flavor, so it has benefits all around. 

You will also get several health benefits from peanut oil. It is filled with good fats, which can protect your heart. It also eliminates free radicals, ensuring that your risk of developing cancer is low. 

Note that peanut oil might not be so great for people with nut allergies. So, you want to be careful when consuming it. In general, peanut oil has a similar taste to sesame oil and is an excellent way to bring nutrients into your dish. 

Best Substitute for Cakes: Olive Oil

Olive oil and sesame oil seem different in their composition, the former actually works as a proper substitute for the latter. Both are very healthy, so you can easily change olive for sesame oil if you’re only interested in the health benefits.

Olive oil primarily works in cakes and as a dressing for salads. You can also use it as a seasoning option and drizzle it over your dish. It has a similar taste to sesame oil, so you’re not missing anything at all.  

As for the health benefits, olive oil also contains unsaturated fats. It is high in proteins as well, so it optimizes your heart and bones’ strength. Since you can find olive oil anywhere, you won’t have any availability problems. 

Best Versatile Option: Toasted Sesame Oil

As the name suggests, toasted sesame oil comes from sesame seeds which are first roasted. This oil works as a flavor enhancer, and it is effective in different dishes. You can use toasted sesame oil for drizzling over salads, making dips, wok frying, and much more. 

The difference between regular sesame oil and toasted sesame oil is quite extensive. The first comes in a pale-yellow liquid format with a grain-like order. On the flip side, toasted sesame oil is more aromatic and comes in a darker color. Their flavor notes are slightly different, but you can always use toasted sesame oil as a substitute for the regular one in some situations. 

You will find that toasted sesame oil works best in marinades and as a dressing for food. It can also improve your stir-fry and help to sauté your dish. However, you would like to use it, feel free.

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