Skip to Content

How to toast sesame oil the right way

Toasting sesame oil is an easy way to produce an aromatic, nutty, and slightly smoky flavor. Sesame oil has a unique flavor that enhances the flavor of many Asian dishes. You need to know how to toast sesame oil as consuming raw sesame oil is not advised because it contains sesamol,  which disturbs the red blood cells.

Toasting sesame oil is simple. Place a small saucepan over medium-high heat and add sesame oil, then stir constantly until the sesame oil begins to smoke, then immediately remove from heat and let cool completely. This process takes less than a minute, this method of toasting will turn your sesame oil into a golden brown color and produce longer shelf life.

Always check on your food regularly when toasting sesame oil so that you can take it off before it burns. The process will take about five minutes but once toasted, store it in an airtight container away from heat and light.

What is sesame oil?

how to toast sesame oilSesame oil is extracted from pressed sesamum seeds, which are then refined and used to make a variety of cooking oils. Sesame oils are often used as cooking oils in Asian and African countries. It has a nutty, buttery flavor with a hint of sesame. Sesame oil is used for making dressings and sauces such as hummus, peanut sauce, teriyaki sauce, and seafood marinades.

Additionally, sesame oil is low in saturated fat and provides 11 grams of poly with monounsaturated fats per serving, both are heart-healthy when consumed. It’s a better choice for those who are trying to reduce their intake of saturated fat by eating a healthy balanced diet.

Can you toast sesame oil?

You can toast sesame oil, but it’s not very safe because it has a low smoking point and will likely catch on fire. So instead, I recommend putting the sesame oil over the food after cooking, so a good thing to use this way is asparagus with sesame oil as a tasty garnish.

Additionally, it can be done as long as you don’t leave it unattended and get it brown, but not burn. Sesame oil burns at a very low temperature, unlike vegetable oils. Watch the seeds; they turn brown faster than the oil heats up.

Meanwhile, Toasted sesame oil is used modestly as a flavoring food ingredient. However, when used in cosmetics and soaps, it’s considered a neutral ingredient.

Also, You can use toasted sesame oil just as you’d use regular sesame oil in many Asian dishes, but the flavoring will be stronger and richer.

Is Sesame Oil Good for You?

Sesame oil is edible and healthy vegetable oil from sesame seeds. It’s rich in healthy fatty acids, antioxidants, and vitamins that can have potent health benefits for your body and brain.

Moreover, sesame oil can improve your skin and hair when used topically. It may also protect against sun damage and premature aging of your skin.

Sesame oil, also known as gingelly, is obtained from sesame seeds. It is a very important ingredient in Asian cuisine and also alternative medicine. Read on to know the health benefits of sesame oil, its nutrition facts, and potential side effects.

As is often the case with nutritious foods, the processing creates some differences in the nutritional content between toasted sesame oil and untoasted sesame oil.

How to toast sesame oil – A Step by step guide

How to toast sesame oil

First, heat a small wok or saute pan over medium heat. Next, add just a few sesame seeds, swirl them around the pan until they turn golden brown, and immediately remove with a slotted spoon. Kindly do not leave them unattended, as these seeds burn easily. 

Turn off the heat and let cool; toast single batches of seeds at a time. Heat your pan quickly before each batch to avoid burning the oil. 

Once all the seeds are toasted, pour the oil into a heatproof container and keep it in your cupboard at room temperature. Unopened, roasted sesame oil will last for several months (check the best-by date on the bottle).

Here is a step-by-step guide:

Step 1

Add Sesame oil to a pan before heating. Add oil in order to coat the bottom of the pan; start with about a tablespoon of sesame oil. Adding a small amount of oil at a time allows for even toasting.

Step 2

Toast sesame oil by heating it in a frying pan over low to medium heat. Choose a lightweight pan to swirl the oil easily. Look for high-quality oil since the lesser grades have more impurities that burn easily.

Step 3

Swirl the pan constantly to avoid burning the oil and promote even heating. Ensure heat is kept low enough to keep the sesame seeds not burning but high enough to continue releasing fragrant vapors. It will give you time to recognize the change in the aroma as it darkens and begins to turn golden-brown.

Step 4

After swirling your oil continuously for about five minutes, or until it turns darker and smells strongly of sesame, Cook for anywhere from one to four minutes, depending on the color you’re looking for.

Step 5

After the oil has finished toasting and you have removed the pan from the heat, let it sit in the pan until it cools back to room temperature. Letting it set after cooking helps the flavor develop a bit more and will prevent accidents when you try to handle it while it is still hot.

Step 6

Keep your toasted sesame oil in an airtight container at room temperature until you are ready to use it. Use your home-toasted sesame oil as a finishing oil rather than cooking oil since any additional cooking will burn the oil.

No products found.

Health benefits of toasted sesame oil

The health advantages of toasted sesame oil are legion, but here are five key reasons you need to start including the oil as part of your daily diet:

 1. High in oleic acid: One teaspoon of this fantastic oil contains 90% of the daily value of oleic acid

 2. High in polyunsaturated fat: Studies show that including sesame oil in your diet can significantly boost levels of omega-3 fatty acids

 3. Studied to help prevent heart disease: Clinical research indicates that adding a little bit of this oil to your daily diet can lower blood pressure and improve overall cardiovascular health

 4. It can help lower blood pressure and cholesterol levels as well as reduce the risk of heart disease. 

5. It has antioxidant properties that may help prevent cell damage caused by free radicals. 

6. it may also promote healthy bones and teeth, also reduce arthritic pain.

7. It contains nutrients such as polyunsaturated fatty acids, vitamin E, and calcium.

8. Regulated blood sugar level.

9Sesame oil may benefit your hair. 

10. Sesame oil resists up to 30% of UV rays

Recommended Post: How to thicken grits

No products found.

Sesame oil disadvantages

toast sesame oil

High in calories

Sesame oil is high in calories (approx. 100 per Tablespoon), so use sparingly. Also, because it is high in polyunsaturated fat, consuming too much can increase the risk of heart disease, and some studies suggest it may accelerate the development of prostate cancer.

It has a strong taste

The main disadvantage of sesame oil is that it has a very strong taste. Most people don’t like the taste of sesame oil because it is so strong. Since it’s a very important ingredient in Asian cooking, it would be nice to have more options when purchasing this product. However, even though some people find the taste unpleasant, they are still willing to use it because of its use in Asian cooking.

It’s high in polyunsaturated fatty acids

Polyunsaturated fatty acids are high in Sesame oil. These fats are very unstable and prone to oxidation, which occurs easily in cold weather and when exposed to air.

Medication Interference

This means that when you take medicines containing sesame oil and certain other medicines, the medicines may not work. This is because sesame oil metabolizes some drugs in your body, and a higher than normal level of sesame oil in your body can reduce the effectiveness of some medicines you take.


Sesame allergies are one of the most common food allergies in America. It affects about 1% of the population and produces reactions in 10-15% of those allergic to it. These statistics can be deceiving because many people have mild reactions to sesame but don’t realize it. Sesame allergies are different than other food allergies, such as tree nuts or peanut allergies, which is why you should always read product descriptions carefully and avoid consuming foods that contain these ingredients.

Substitute for Toasted Sesame Oil

Substitutes for toasted sesame oil include peanut oil, vegetable oil, and canola oil. In addition to these substitutes for toasted sesame oil, other liquids that can be used in place of oils are water and alcohol, although these two ingredients are used more frequently as flavorings rather than substitutes.

Peanut oil is one of the most widely used oils in Asian cooking. It’s a good substitute for sesame oil, because its flavor is a little milder than sesame oil, and it has a slightly higher smoking point. 

However, Toasted sesame oil has a distinct flavor that adds a subtle but important richness to delicious Asian dishes. Sesame oil is also well-known for its ability to aid in weight loss in some studies, as it contains compounds that are responsible for burning calories faster than other types of fat. It’s also great for maintaining healthy skin, hair, and nails. 

How to Use Toasted Sesame Oil

Toasted sesame oil is a versatile Asian cooking ingredient that’s used to stir-fry, as well as in preparing marinades, dipping sauces, and salad dressings.

You can also toss it with noodles, drizzle it over cooked grains, or use it to make classic Asian-inspired salads and desserts.

While the oil is clear and colorless at room temperature, toasted sesame oil becomes dark and caramel-colored when heated. Using this flavored oil can easily elevate your cooking from ordinary to extraordinary.

How to Toast Sesame Seeds

There is a number of steps to be followed when you want to toast sesame seeds. There are various factors, which should be followed carefully to get the right taste and not spoil the seeds.

To toast sesame seeds: 

1. Prepare a baking sheet by lining it with parchment paper. 

2. Toast seeds at 350 degrees for 5-7 minutes, or until golden brown. You can add salt at this stage if you want to use them in a savory recipe (like this one), but if you plan on using them in sweet dishes such as cookies or cakes, leave out the salt.

3. Let seeds cool then store in an airtight container either with or without the cooking oil.

Note: No matter what type of sesame seeds you choose, toasting them will greatly enhance their flavor.

No products found.

Toasted Sesame Oil Vs Sesame Oil

While both of these oils are made from sesame seeds, there are a few differences. The first, and most obvious difference is the color. Toasted sesame oil has a darker color, almost black, while un-toasted sesame oil is lighter in color.  

The second difference between toasted and un-toasted is the flavor. Toasted sesame oil has a strong nutty and smoky flavor, but does not smell like roasted nuts. Un-toasted oils have a more flowery aroma. 

Another major difference between these sesame oils is the smoke point. Un-toasted sesame oil has a higher smoke point than toasted sesame oil, which makes it better for cooking at high temps.

What Is The Difference Between Sesame Oil and Toasted Sesame Oil?

The difference between sesame oil and toasted sesame oil is mainly the production process. Sesame oil is extracted from raw sesame by expelling the oil from the kernel of the crushed raw sesame through mechanical extraction methods, yielding sesame oil with a soft flavor and aroma. 

It can be used in stir-fry dishes, sauces, and salad dressings. Whereas toasted sesame oil has been exposed to a high-temperature heat source to create a darker, richer liquid with a stronger aroma but less delicate flavor than regular sesame oil, it lacks the deep pungent flavors associated with raw sesame seed. 

The heating process destroyed much of the vitamin E and essential fatty acids in the oil, thus making it less healthy and more suitable for deep frying or high-temperature recipes such as stir-fries. Toasted sesame oil is one of the most common cooking oils found in Asian countries.

Is Toasted Sesame Oil Inflammatory?

Toasted sesame oil is indeed inflammatory. It also contains powerful antioxidants and has an excellent taste. 

The reason that sesame oil has been linked to inflammation is because of its high levels of polyunsaturated fats and certain nutrients that are used by the body to create chemicals that can cause inflammation.

Researchers found that toasted sesame oil may block the inflammatory response in cells, making it an ideal ingredient for people with chronic and autoimmune diseases.

 Frequently Asked Questions

Is toasted sesame oil bad for you?

The short answer is no. Toasted sesame oil is a widely used Asian cooking oil and is not harmful to consume in moderation, provided that the source is reputable. Some of the health claims made about toasted sesame oil are likely due to its high oleic acid content rather than any alleged benefits from the sesame oil.

What can I use in place of toasted sesame oil?

You can use peanut oil, grapeseed oil, olive oil, or safflower oil can all be used as a replacement for toasted sesame oil in Chinese cooking. As long as you’re not using the wrong type of oil for your recipe, the flavor will come through.

Can I use sesame oil instead of vegetable oil?

Sesame oil is a great alternative to vegetable oil, especially when you are frying or baking. Sesame oil does not or very little penetrate food, so the food will not absorb it. It is also a bit stronger tasting than vegetable oil and can stand in for olive oil when making salad dressing.

What’s the worst oil to cook with?

The worst oil to use for cooking is one that has a high smoke point (over 500 degrees F). This means the oil has more flavorings than vegetable oils, and it will burn easily in a pan.


Toasting sesame oil is an easy, quick process that takes very little time to experience its full benefits. Once you learn how to toast sesame oil, you’ll be toasting sesame oil almost every day. The simple steps we recommend above are the best method you can use conveniently.

how to toast sesame oil

Homemade Toast Sesame Oil

Sesame oil is extracted from pressed sesamum seeds, which are then refined and used to make a variety of cooking oils.
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Seasoning
Cuisine: American
Keyword: Homemade Toast Sesame Oil
Servings: 4
Calories: 589kcal


  • 1 Pan
  • 1 Blender


  • 1/2 Cup Toasted Sesame Seeds
  • 1 Cup Vegetable Oil


  • In a medium frying pan over medium heat, toast the white sesame seeds for 2 to 3 minutes, or until they are nicely toasted. To ensure that the sesame seeds are evenly toasted, move them about the pan approximately every 30 seconds. Take out of the pan and let cool (around 5-10 minutes).
  • Vegetable oil and roasted sesame seeds should be added to a bullet blender. Blend till blended for 30 to 1 minute.
  • To make sure all the seeds are ground, you might need to shake the container halfway through.
  • Create a small dish, cover it with cheesecloth and a strainer, and set it aside. To remove most of the particles, strain the oil through the cloth. Place in a fresh, sealed container and refrigerate for up to a month.



Calories: 589kcal | Carbohydrates: 4g | Protein: 3g | Fat: 64g | Saturated Fat: 10g | Polyunsaturated Fat: 35g | Monounsaturated Fat: 16g | Trans Fat: 0.4g | Sodium: 2mg | Potassium: 88mg | Fiber: 2g | Sugar: 0.1g | Vitamin A: 2IU | Calcium: 183mg | Iron: 3mg
Tried this recipe?Let us know how it was!
Follow me