Sesame Oil vs. Olive Oil

The type of oil you use can make a big difference in cooking. Some oils add a strong flavor, while others are milder. Sesame oil and olive oil are two popular choices that each bring something unique to your food. They can change the taste of a dish and even affect how healthy it is.

In this article, we will explore the differences between sesame oil and olive oil, compare them, and help you decide which one might work best for different recipes. We will also answer common questions like which oil is healthier and whether you can swap one for the other.

What is Sesame Oil?

Sesame oil is a type of cooking oil that comes from sesame seeds. People have used it for hundreds of years in kitchens around the world. To make sesame oil, the seeds are cleaned and pressed to squeeze out the oil. Sometimes the seeds are toasted first, which gives the oil a stronger, nutty flavor. Other times, the seeds are left raw, making the oil lighter and milder.

There are a few different types of sesame oil. Toasted sesame oil is made from roasted seeds and has a rich, nutty taste. It is often added at the end of cooking to give dishes extra flavor. Untoasted, or light sesame oil, is made from raw seeds and has a milder flavor. This type is often used for cooking or frying, as it can handle higher heat without losing its taste.

What is Olive Oil?

Olive oil comes from the fruit of olive trees, a staple in Mediterranean cooking. To make the oil, olives are first cleaned and then crushed to release their natural oils. The liquid is sometimes filtered to make it smooth and ready for cooking or adding flavor to dishes.

Olive oil comes in several varieties, each with its own taste. Extra virgin olive oil is made from the very first pressing of the olives and has a rich, fruity flavor that works well in salads, dips, or drizzled over cooked foods. Virgin olive oil has a softer taste, while refined or light olive oil goes through extra processing to make it milder and better suited for high-heat cooking, like frying or baking. Each type offers healthy fats and can enhance the flavor of your meals in different ways.

Sesame Oil vs. Olive Oil

Sesame oil and olive oil both add something special to cooking.

Toasted sesame oil has a strong, nutty flavor and is usually added at the end of cooking to make food taste richer. It also has natural antioxidants, like sesamol and sesamin, plus healthy fats that are good for the heart ❶.

Untoasted sesame oil has a lighter taste and can be used for higher-heat cooking, like frying or sautéing. It contains polyunsaturated fats and vitamin E, which help keep our cells healthy.

Extra virgin olive oil (EVOO) tastes bold and fruity. It’s best for salads, dips, or low to medium heat cooking. It is high in monounsaturated fats and polyphenols, which are good for the heart and may help lower inflammation ❷. Virgin olive oil tastes softer and works well for sautéing or pan-frying. It also gives the body healthy fats and some antioxidants.

Refined olive oil doesn’t have much flavor, but it can handle very high heat, which makes it great for frying or baking. Even though it has fewer antioxidants after processing, it still provides monounsaturated fats that support heart health.

Sesame Oil or Olive Oil — Which Should You Use?

Choosing between sesame oil and olive oil depends on what you’re cooking and the flavor you want. If you’re making an Asian-inspired stir-fry or want a nutty finishing oil, sesame oil is a great pick. Olive oil, on the other hand, works well for Mediterranean dishes, salad dressings, and everyday cooking.

For high-heat cooking, like frying, light sesame oil or refined olive oil may be better choices because they can handle higher temperatures without burning. If you want more flavor and antioxidants, extra virgin olive oil or toasted sesame oil can enhance your meals, though they’re best used at lower heat.

Both oils are nutritious and offer healthy fats and antioxidants that support heart health and wellness. The right one for you comes down to taste preference, cooking method, and dietary goals.

The Bottom Line

Sesame oil and olive oil are both healthy, flavorful choices that can add variety to your kitchen. Olive oil is known for its heart-healthy monounsaturated fats and anti-inflammatory polyphenols, while sesame oil provides vitamin E, antioxidants like sesamol and sesamin, and a distinct nutty taste.

If you’re looking for another option that combines high performance with health benefits, consider algae cooking oil from the Algae Cooking Club. It has a neutral taste, an exceptionally high smoke point of 535°F, and is made up of over 90% monounsaturated fats. This makes it versatile for everything from frying to baking to drizzling — without overpowering your food.

FAQs About Sesame Oil vs. Olive Oil

Which oil is healthier?

Both sesame oil and olive oil are healthy in different ways. Olive oil, especially extra virgin, is rich in monounsaturated fats and polyphenols that support heart health and may reduce inflammation. Sesame oil also provides heart-healthy fats along with antioxidants and vitamin E. The healthier choice depends on your diet, cooking method, and flavor preference.

Can I swap olive oil for sesame oil?

Yes, but it depends on the recipe. If you swap olive oil for toasted sesame oil, you’ll lose the nutty flavor that sesame oil provides. If you swap sesame oil for olive oil in Mediterranean-style dishes, the flavor may not taste the same. For high-heat cooking, light sesame oil and refined olive oil can usually be substituted without a big difference in taste.