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Sesame oil is made from raw or toasted sesame seeds. It's a popular cooking oil in Chinese, Japanese, and Middle Eastern cuisines.

The seeds come from the sesame (Sesamum indicum) plant. The seeds are high in protein and B vitamins, but sesame oil doesn’t contain the protein or many of the essential vitamins and minerals. It does, however, keep the fatty acids and antioxidants, including vitamin E and phytosterols

Sesame seed oil is often used to sauté meats and vegetables or is added to dressings and marinades.

Sesame oil is believed to have some important health benefits, like providing heart-healthy fats, combating inflammation, and protecting skin from sun damage. More research is needed to fully understand the benefits (and the potential risks) that sesame oil offers. 

A 1-tablespoon serving of sesame oil contains the following:

  • Calories: 120
  • Protein: 0 grams
  • Fat: 14 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Sugar: 0 grams

Sesame oil also contains omega-3 and omega-6 fatty acids, both of which are polyunsaturated fats. They’re both essential fatty acids that help prevent several diseases, including heart disease and cancer. They also help improve immune function.


Is sesame oil good for you? It has healthy fats and amino acids.

Potential health benefits of sesame oil include:

Heart health

Sesame oil has a balanced ratio of omega-3, omega-6, and omega-9 fatty acids. Omega-3 and omega-6 are polyunsaturated, while omega-9 fatty acids are monounsaturated. Research shows that a diet containing these healthy fats lowers your risk of developing heart disease.

Some studies show that consuming sesame oil may help reduce your LDL cholesterol and triglycerides, which play a role in protecting your heart. 

High in antioxidants

One of the helpful substances in sesame oil is the antioxidant sesamin. It's a lignin, a type of compound that forms plant tissue. Antioxidants help your body fight the damage caused by free radicals. They play a key role against heart disease, cancer, and diabetes.

May help heal wounds and burns

Animal studies have shown that sesame oil applied to the skin can help injuries such as wounds and burns when combined with ozone. Ozonated water has been used for decades in wound treatment, but it loses its effectiveness quickly. Ozonated oil can be safely stored longer. Scientists believe sesame's antioxidant and antibacterial properties play a role in healing, but more studies are needed.