Group · Fats & oils
Sesame oil
Sesame oil is a vegetable fat obtained by pressing sesame seeds. There are two main forms: light oil, made from raw seeds with a mild taste, and dark oil, known as toasted, with the intense aroma characteristic of Asian cooking. With 885 kcal and 100 g of fat per 100 g, it is a pure fat, with no carbohydrate or protein. It provides unsaturated fatty acids (oleic and linoleic) as well as vitamin E. Used in moderation, it has a place in a balanced diet to flavour and enrich dishes, while varying your sources of healthy fat day to day.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 900 kcal |
| Kilojoules | 3700 kJ |
| Fat | 100 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Omega-6 LA39,6 g396 %
- Omega-3 ALA0,38 g19 %
- Vitamin K113,6 µg18 %
- Vitamin E1,1 mg9 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Sesame oil is mainly used as an aromatic touch rather than as a main cooking oil. Toasted oil, which is delicate under heat, is best poured at the end of cooking or raw: a few drops are enough to lift a vegetable stir-fry, a soup, a bowl of noodles or a marinade. Light oil, which is more neutral, copes better with gentle cooking. Remember to store it away from light and heat to preserve its aromas and fatty acids.
Nutrition facts and benefits. Like all oils, it provides about 885 calories per 100 g and 100% fat. It contains monounsaturated and polyunsaturated fatty acids, as well as natural compounds such as sesamin and vitamin E, which is of interest for its antioxidant role. To understand this mechanism better, you can read our article on antioxidant foods.
How to use it and what to pair it with. One teaspoon (about 5 g) is enough to flavour a whole dish. It goes well with soy sauce, ginger, garlic or lime. To vary the nutritional profiles, alternate with other fats: you can compare its uses with olive oil, which is richer in oleic acid, or rapeseed oil, a source of omega-3. You will find all the fats and oils in the fats and oils family.
- Seasonality and varieties: available all year round, in light, toasted or organic extra-virgin versions.
- Glycaemic index: zero, because oil contains no carbohydrate.
- Weight-loss use: its calorie density calls for moderation, but its strong taste helps you use less.
Tips for active people. The fat in sesame oil is a dense source of energy, useful for meeting calorie needs during bulking phases or intense training days. A few drops on a bowl of rice, quinoa or vegetables after exercise enrich the meal without adding bulk. Keep in mind, though, that muscle recovery relies mainly on protein and carbohydrates: oil simply tops up your energy intake. To structure your plate, the article on fitness nutrition gives practical guidelines.
Weight control. Like all oils, it is very high in calories: a tablespoon quickly adds up to around a hundred calories. Measure it with a spoon rather than pouring freely, and make it part of an overall balanced diet so you can enjoy its flavour without overdoing it.
