Some of the Best Replacements for Sesame Oil

Known for its nutty taste and aroma, sesame oil gives many dishes — like salad dressings, noodles, and chicken recipes — their signature sesame flavor.
However, if you’re allergic to sesame seeds or find yourself fresh out of sesame oil, you’ll be looking for an alternative.
Here are some of the best substitutes for sesame oil.

۱. Olive oil
Olive oil is a great alternative to sesame oil, thanks to its ability to be used in many different ways and its impressive nutrient profile.
In fact, olive oil is renowned for its many potential health benefits. This is because it provides polyphenol antioxidants and heart-healthy monounsaturated fats (1Trusted Source).
You can use an equal amount of olive oil in place of sesame oil for cooking, as well as in marinades and sauces like teriyaki sauce.
Be sure to opt for light olive oil, which has a milder, more neutral flavor than regular olive oil.

۲. Grapeseed oil
Grapeseed oil is a popular vegetable oil with a neutral taste, making it an excellent addition to a variety of recipes.
It’s especially high in polyunsaturated fatty acids and packs a hearty dose of vitamin E in each serving. Vitamin E may help prevent inflammation by neutralizing harmful compounds called free radicals (2Trusted Source).

۳. Walnut oil
As its name suggests, walnut oil is extracted from walnuts.
It’s a great source of omega-3 fatty acids, which have been studied extensively for their ability to decrease inflammation and protect against heart disease (3Trusted Source, 4Trusted Source).
Walnut oil has a rich, nutty taste that becomes slightly bitter when cooked. So, it’s best as a swap for sesame oil in recipes that don’t require cooking, such as sauces or salad dressings.
You can also drizzle it over finished meat and pasta dishes for added flavor.

۴. Avocado oil
Avocado oil boasts a light flavor and high smoke point.
It’s rich in many antioxidants, including lutein — a compound that’s essential for eye health (5Trusted Source).
Because of its high smoke point, avocado oil is suitable for dishes cooked on a higher heat, like fried rice.

۵. Peanut oil
Peanut oil is a common substitute for sesame oil, especially for people with a sesame allergy. (However, if you have a peanut allergy, you may want to avoid this oil and try a different one instead.)
In addition to providing a good amount of vitamin E, peanut oil is high in monounsaturated and polyunsaturated fats, both of which support heart health (6Trusted Source).
Its mild flavor and high smoke point make it ideal for cooking dishes like fried rice, noodles, stir-fries, and chicken.

The bottom line
Sesame oil is a versatile cooking oil that’s highly nutritious and associated with several health benefits.
However, if you don’t have any on hand or are allergic to sesame seeds, several other oils make good substitutes.
Try using some of the ingredients above for an easy way to boost the flavor, nutritional value, and antioxidant content of your favorite dishes.