Sesame Oil Nutrition Benefits and Facts

Nutritional summary

Sesame oil is primarily composed of unsaturated fats, specifically linoleic acid (an omega-6 fatty acid) and oleic acid (a monounsaturated fat), which are essential components for cardiovascular health and cannot be produced by the body .
Systematic reviews and meta-analyses of clinical trials indicate that sesame oil consumption can significantly reduce fasting blood sugar and systolic and diastolic blood pressure .
The oil contains unique bioactive lignans (plant compounds) such as sesamin and sesamolin, as well as phytosterols and vitamin E, which contribute to its antioxidant properties and stability .
While sesame oil is linked to improvements in metabolic biomarkers like body weight and BMI, some researchers note that the overall certainty of evidence for certain cardiovascular benefits remains low due to variations in study design .

Interesting fact

Sesame is one of the oldest known oilseed crops, having been cultivated for over 5,000 years, and its oil was historically used as a primary fuel for lamps in ancient India.

Standout nutrients

EPIC

SOURCE

Total Lignans

EPIC

SOURCE

Sum of Polyphenols

EPIC

SOURCE

Fat

EPIC

SOURCE

Sum polyunsaturated fatty acids

896

kcal per 100g

Protein0.05g

Fat99.9g

Fat breakdown

Polyunsat41.2g

Monounsat39.7g

Saturated14.5g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Sesame is a drought-tolerant crop requiring minimal water and pesticides.

Confidencemedium

Storage

Cool Dark Place

6–12 months

Store in a cool, dark place to prevent rancidity.

Refrigerate After Opening

1–2 years

Refrigeration extends shelf life but may cause cloudiness.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

The effects of sesame oil on metabolic biomarkers: a systematic review and meta-analysis of clinical trials - PMC

[2]pmc.ncbi.nlm.nih.gov

Sesame (Sesamum indicum L.): A Comprehensive Review of Nutritional Value, Phytochemical Composition, Health Benefits, Development of Food, and Industrial Applications - PMC

[3]pmc.ncbi.nlm.nih.gov

Sesame and cardiovascular balance: a GRADE-assessed systematic review and meta-analysis of its role in modulating risk factors among individuals with prehypertension and hypertension - PMC

[4]pmc.ncbi.nlm.nih.gov

Health Effects of Various Edible Vegetable Oil: An Umbrella Review - PMC

[6]pmc.ncbi.nlm.nih.gov

The Chemical Composition and Health-Promoting Benefits of ... - PMC

[8]pmc.ncbi.nlm.nih.gov

Types of Fat - The Nutrition Source

[12]nutritionsource.hsph.harvard.edu

Coverage

Nutrients

FoodCompass

73.1

Version

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