Learn about the differences between sesame oil, olive oil, and algae oil, particularly their benefits, smoke points, and uses in cooking.
Key Takeaways:
When you reach for a cooking oil, it's essential to consider more than just taste. For home cooks, foodies, and those who prioritize quality in the kitchen, the oil you choose can significantly affect the flavor, health benefits, and success of your dish.
Sesame oil, olive oil, and algae oil each have something special to offer. So, which one is best for your cooking needs?
Consider nutritional profiles, health benefits, taste, shelf life, uses, and potential drawbacks when comparing sesame oil, olive oil, and algae oil. Let's take a closer look at these oils:
Sesame oil is packed with beneficial fatty acids: about 14% are saturated, 39% are monounsaturated, and 46% are polyunsaturated. Notably, it is high in omega-6 fatty acids.
It has a long shelf life, even when stored at room temperature, thanks to natural antioxidants like γ-tocopherol and lignans (such as sesamol, sesamolin, and sesamin). Research shows that sesame oil and sesame products can boost health by reducing inflammation ❶.
However, sesame oil is best used in moderation. While the omega-6 fatty acids in sesame oil are essential for health, they must be balanced with omega-3 fatty acids to avoid potential cardiovascular problems.
Olive oil, particularly extra virgin olive oil (EVOO), is highly regarded for its health benefits, primarily due to its rich content of monounsaturated fats, which constitute about 75% of its fatty acid profile ❷.
Moreover, olive oil is full of antioxidants, especially polyphenols like hydroxytyrosol and oleuropein. These compounds help protect our cells from damage caused by stress and inflammation, which are important in preventing chronic diseases like heart disease and cancer ❸.
Algae oil is gaining attention for its distinct nutritional benefits, particularly its low saturated fat content — about 75% less than many other oils, and its high levels of monounsaturated fats, especially omega-9 fatty acids. It contains only a small fraction of omega-6 fats, which are often linked to inflammation.
Swapping out saturated fats for monounsaturated fats, such as those found in algae oil, can help lower LDL cholesterol levels, which is often referred to as “bad” cholesterol. This change can also reduce the risk of heart disease. Research has shown that diets rich in monounsaturated fats not only improve insulin sensitivity but also reduce inflammation in the body ❹.
Related Article: The Best Cooking Oil for Your Heart
Smoke point is an important consideration when selecting an oil for cooking, as using an oil beyond its smoke point can lead to an off taste and the formation of potentially harmful substances.
Sesame oil has a moderately high smoke point of about 410°F (210°C), which makes it suitable for stir-frying and sautéing. It is available in both refined and unrefined varieties. Refined sesame oil reaches this higher smoke point, while unrefined sesame oil has a lower smoke point of around 350°F (175°C), so it’s best for finishing dishes or light cooking.
The smoke point of olive oil also varies depending on its type. Extra virgin olive oil is lower, around 325-400°F, while refined olive oil has a higher smoke, generally between 390°F and 470°F.
Algae oil stands out as the cooking oil with the highest smoke point, around 535°F. This makes it ideal for high-heat cooking methods such as frying and roasting. With such a high smoke point, you can confidently use algae oil in a variety of dishes without worrying about it breaking down or losing its nutritional value.
Related Article: What are High Heat Cooking Oils?
Sesame oil, especially the toasted variety, has a strong, nutty, and slightly sweet taste that adds depth and richness to dishes, especially in Asian cuisine. Regular, untoasted sesame oil has a milder flavor, but it still adds a subtle nuttiness.
Olive oil has a smooth, slightly fruity taste, with extra virgin olive oil being more robust and peppery, making it great for salads, dressings, and Mediterranean-style dishes. Refined olive oil has a milder flavor, so it works well when you don’t want the oil’s taste to overpower other ingredients.
By contrast, algae oil has a very neutral taste, which makes it ideal for cooking when you want the focus to stay on the other flavors in the dish. This neutrality makes algae oil a versatile option for various recipes without altering the taste.
Unrefined toasted sesame oil has a shorter shelf life, typically lasting about 6 to 12 months when stored in a cool, dark place. This is due to its strong flavor and nutrient content, which can break down more quickly. Refined sesame oil, on the other hand, has a longer shelf life of up to a year or more, as the refining process removes some compounds that lead to spoilage.
Extra virgin olive oil is best used within 12 to 18 months after opening, as it can become rancid over time, leading to a loss of flavor and nutritional quality. Refined olive oil tends to have a longer shelf life when stored properly due to its more stable composition.
Algae oil boasts one of the longest shelf lives among cooking oils — it lasts around two years. Its stable profile, characterized by low saturated fat and high levels of monounsaturated fats, contributes to its durability. It’s less prone to oxidation compared to many other cooking oils.
To maximize the shelf life of these oils, store them in a cool, dark place and ensure that the bottle is tightly sealed after each use. This can help preserve their quality for as long as possible.
Sesame oil is often used in Asian cuisine, where its strong, nutty flavor enhances dishes like stir-fries, dressings, and marinades. The toasted variety is especially popular for drizzling over finished dishes or adding to sauces, while the unrefined version is great for lighter cooking.
Olive oil is a key component of Mediterranean cooking. Extra virgin olive oil is ideal for salad dressings, drizzling over vegetables, and dipping bread, as its robust flavor shines in raw applications. Refined olive oil, on the other hand, has a higher smoke point, so it’s more appropriate for frying, sautéing, and baking, where a neutral flavor and higher heat tolerance are desired.
Algae oil is known for its neutral flavor and high smoke point. This means you can use it for high-heat cooking methods like frying and roasting without altering the flavors of the food.
In addition to its cooking versatility, algae oil offers health benefits, including a favorable fatty acid profile. This makes it a great option for everyday cooking (from sauces to baked goods) as well as restaurant-quality dishes.
Related Article: What is the Healthiest Oil for Frying?
Selecting a cooking oil involves thinking about flavor, health benefits, and usability. Algae oil is a superior option among sesame and olive oil due to its neutral flavor, high smoke point, and excellent health properties.
Algae Cooking Club's chef-grade algae oil exemplifies these qualities. With its seed oil-free formulation, clean fermentation process, third-party testing, and low environmental impact — this oil is not only a superior cooking companion but also a responsible choice for your kitchen.
Tiffany Joy Yamut is a registered nurse with a focus on health and wellness. With over 10 years of writing experience, she combines her expertise in diet and nutrition coaching to help others adopt healthier lifestyles through balanced eating habits. A foodie at heart, Tiffany believes that food is essential to feeling your best.
