Sesame oil: Nutritional facts and health benefits

Sesame oil: Nutritional facts and health benefits

sesame oil

Sesame oil or gingelly oil which comes from sesame seeds is lesser-known vegetable oil. It is one of the healthiest alternatives to normal vegetable oils.

Sesame seeds are small yellowish-brown seeds that are primarily found in Africa, but they also grow in smaller numbers on the Indian subcontinent.

Nutrients values:

It is considered healthy because it contains impressive amounts of vitamins such as Vitamin E,k, organic compounds, and other beneficial components in sesame oil.

Nutrients Values

Water 0
Energy 884
Protein 0
Totoal lipid 100
Carbohydrates 0
Sugars 0
Calcium 0
Sodium 0
Zinc 0
Thiamine 0
Riboflavin 0
Niacin 0
Fatty acids,total saturated 14.2
Also, Fatty acids,total monounsaturated 39.7
Fatty acids,total polyunsaturated 41.7
Cholesterol 0

Health benefits of sesame oil:

1. Hair care:

It has traditionally been used to improve hair health. Black sesame oil can help to retain the natural hair color and minimize hair loss. The anti-bacterial effects on gingelly oil can help to eliminate the pathogens or foreign bodies that can attack your scalp or hair.

2. Diabetes:

Adding sesame oil to the diet can help to manage the plasma glucose levels in hypertensive diabetics. It is also helpful in lowering high blood pressure.

3. Skin care:

Gingelly oil is rich in zinc and it helps to increase the skin elasticity, smoothness and reduce oxidative stress, thereby helping to reduce the appearance of age spots and eliminating skin conditions, including premature aging.

4. Protects heart health:

It is a heart-friendly and delicious oil because of its fatty acid content. Fatty acids keep the cardiovascular system strong and the LDL cholesterol levels low, thereby preventing arteriosclerosis.

5. Improves bone quality:

Copper and calcium present in sesame are integral to bone growth in the body. This oil will also help to speed up any healing or regrowth of bones.

6. Oral health:

It is highly recommended y dental professionals because of a process called oil pulling which involves putting oil in your mouth and then swishing it around before spitting it out. This process has been directly linked to whiter teeth and lower levels of dental plaque.

7. Blood circulation and metabolism:

High copper content means that the body is able to function at its optimal levels, mainly because copper is required for the production of red blood cells. With a significant percentage of copper in sesame oil, your body is sure to get the right amount of blood flowing to the organs and tissues ensuring a healthier lifestyle.

8. Infant growth:

It is used for massaging in infants which helps to boost growth in them. It also helps to increase blood circulation and induces proper sleep in infants.

Uses of sesame oil:

  1. It is used in cooking and it is most commonly used in Asian cuisines, including Chinese, Japanese, and Southeast Asian dishes as well as Middle Eastern cuisines.

2. It has also been used in massages because of the beneficial effects on the body and skin.

Side effects of sesame oil:

  1. Sesame might affect blood sugar control in people with diabetes.

2. Sesame might make blood pressure drop too low in people who already have low blood pressure.

How to buy and store sesame oil?

Buy :

  1. Sesame oils are sold in bottles or tightly sealed sachets for cooking purposes.

2. Search out for a light golden color when choosing sesame oil.

3. Make sure it is free from discoloration, cloudiness, or granulation.


  1. Store the sesame oil in a cool dark place.

2. Avoid reusing the leftover oil from deep frying as reheating the oil again may affect the chemical composition and rancidity quotient of the oil.

3. Unopened bottles or metal containers can be kept for about a year. Once they’ve been opened they should be used within two months.

Dishes using sesame oil and their nutrition values:

Carrot and bean sprouts in sesame oil dressing recipe:


1.1 cup carrot strips
2.1 cup bean sprouts
3.1 cup sliced capsicum
4.1/2 cup finely chopped spring onions and greens

For Dressing:

1.2 tbsp sesame oil
2.1 tsp sesame seeds
3.1 tsp soy sauce
4.1 tbsp lemon juice
5.1 tsp finely chopped garlic
6.1/2 tsp powdered sugar
7.Salt to taste’


  1. Combine all the ingredients in a deep bowl and mix well.

2. Add the sesame oil dressing and toss well.

3. Refrigerate for atleast1 an hour and serve chilled.

Nutrients values:

Nutrients Values
Energy 119 calories
Protein 2g
Carbohydrates 8.3g
Fiber 3.1 g
Fat 8.8 g
Cholesterol 0 mg
Sodium 100.1mg

Poha Khichu (Gujarati dish)


1.2 cups beaten rice
2.1 cup water
3.Pinch of baking soda
4.1/2 tsp roasted cumin seeds powder
5.1/2 tsp chilli powder
6.1 slit green chilli finely chopped
7.1 tsp oil sesame oil
8.1 tsp chopped coriander
9.Salt to taste
10.1 tsp sesame oil
11.1/2 tsp chilli powder


  1. Grind the poha in a blender till it resembles bread crumbs. Keep aside.

2. In a microwave-safe bowl, combine the water, baking soda, cumin seed powder, and salt. Microwave it for about 2 minutes.

3. Add the oil, chili powder, green chili, and the grounded poha. Mix well using a husk so that no lumps remain.

4. Microwave it for about 1 minute.

5. Add the coriander and mix well.

6. Serve hot drizzled with the sesame oil and chili powder.

Nutrients Values:

Nutrients Values
Energy 230 calories
Protein 4g
Carbohydrates 46.4g
Fiber 0.4g
Fat 3.2g
Cholesterol 0mg
Sodium 6.8 mg

Links to the best Amazon products:

Minimal Organic White Sesame Seed,150g

Naturevibe Botanicals Black Sesame Seeds, 250 g

Pro Nature 100% Organic Sesame (White, Natural) 200g

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