Sesame oil enhances everything from stir-fries and marinades to dressings and sautés, all while providing beneficial fats and antioxidants. However, there are occasions when you might seek a substitute — whether for dietary reasons, a desire for a neutral flavor, or simply the need for an oil that can withstand higher cooking temperatures.
In these instances, exploring substitutes to sesame oil opens the door to a range of options that not only meet your specific needs but can also boost your cooking experience!
What is Sesame Oil?
Sesame oil is a type of vegetable oil derived from sesame seeds. It comes in two main varieties: light sesame oil, which is made from raw or cold-pressed seeds and has a mild, neutral flavor, and toasted sesame oil, made from roasted seeds, which has a rich, nutty aroma and deep flavor.
Widely used in Asian, Middle Eastern, and African cuisines, sesame oil serves both as a cooking oil and a flavor enhancer. Toasted sesame oil, in particular, has a deep and smoky aroma that complements stir-fries, dressings, and marinades.
It is also a source of healthy fats, including polyunsaturated and monounsaturated fatty acids, which support heart health by increasing HDL cholesterol and regulating blood sugar ❶. Its high antioxidant content, including vitamin E and sesamol, adds to its appeal as a nutritious cooking oil.
Related Article: Is Sesame Oil Good for You?
What’s the Best Substitute for Sesame Oil?
The best substitute for sesame oil should match its most important qualities: flavor, versatility, and nutritional benefits.
For toasted sesame oil, which has a rich, nutty flavor, you'll want an alternative with a similar deep taste to complement your dishes. On the other hand, light sesame oil, which has a mild and neutral flavor, is often used for cooking due to its high smoke point. A good substitute for light sesame oil should have the same neutral taste and be able to handle high heat without breaking down.
Algae oil is an impressive substitute that works well for both varieties of sesame oil. Its neutral, delicate flavor mirrors that of light sesame oil, which makes it a versatile choice that complements rather than overpowers other ingredients.
Thanks to its exceptionally high smoke point of 535°F, algae oil is perfect for high-temperature cooking, whereas sesame oil reaches its limit at 410°F.
What Makes Algae Oil the Best Substitute for Sesame Oil?
If you're considering swapping out sesame oil, you might wonder why algae oil deserves a spot in your kitchen. Here are three reasons:
Neutral flavor
Algae oil has a clean, neutral flavor that is even milder than light sesame oil. While light sesame oil offers a subtle, slightly nutty taste, algae oil is just a little buttery.
So, yes — algae oil makes an excellent substitute for light sesame oil, especially in dishes that call for a neutral flavor. It works seamlessly in marinades for meats, seafood, or vegetables, offering the same smooth consistency without altering the intended taste of the dish.
Related Article: Neutral Cooking Oil: Everything You Need to Know
High smoke point
One of the standout qualities of algae oil is its high smoke point, which makes it ideal for high-heat cooking methods like frying, roasting, and sautéing. The smoke point of an oil is important because it shows how much heat the oil can handle before it starts to break down, smoke, or lose its flavor and nutrients.
Light sesame oil is known for its stability at high temperatures, with a smoke point of 410°F. However, algae oil takes it a step further, with a higher smoke point of 535°F. This higher smoke point allows algae oil to handle more intense cooking methods that light sesame oil may not be able to.
Related Article: What are High Heat Cooking Oils?
Rich in Omega-9 fatty acids
Algae oil is packed with heart-healthy omega-9 monounsaturated fats, offering more nutritional benefits compared to sesame oil. Omega-9 fatty acids help reduce bad cholesterol, support heart health, and provide anti-inflammatory benefits.
While sesame oil contains oleic acid, a common omega-9 fatty acid, which makes up 40.7% of its composition, algae oil surpasses this with 93% omega-9 fatty acids ❷. In comparison to other oils, algae oil contains 25% more omega-9 fats and 75% less saturated fat than popular options like olive oil and avocado oil.
It’s a far superior option for those looking to improve their health without sacrificing cooking performance.
Other Sesame Oil Substitutes
While light sesame oil and toasted sesame oil are both popular in cooking, they serve different purposes due to their flavor profiles and cooking applications.
If you're looking for a substitute for light sesame oil, the key is to find a neutral oil that can handle high-heat cooking. However, it's important to note that many of these substitutes may have disadvantages due to processing and often contain higher levels of omega-6 fatty acids, which can impact their health benefits:
- Grapeseed oil
- Sunflower oil
- Safflower oil
- Soybean oil
- Canola oil
On the other hand, if you need a replacement for toasted sesame oil, the goal is to replicate its bold, nutty flavor. Some options include:
- Cold-pressed sunflower oil
- Peanut oil
- Walnut oil
The Bottom Line
People may seek alternatives to sesame oil for reasons like dietary preferences, needing a milder flavor, or wanting an oil that can handle higher cooking temperatures. Algae oil from Algae Cooking Club fulfills all these requirements.
Packed with omega-9 fatty acids, algae oil provides enhanced health benefits compared to sesame oil, particularly with its lower saturated fat content.
