Is Sesame Oil a Seed Oil? Health Benefits & the Best Substitutes

Is Sesame Oil a Seed Oil?

Yes — sesame oil is a seed oil because it’s made from pressed sesame seeds. But unlike industrial seed oils such as soybean or canola, sesame oil has been used in traditional cuisines for thousands of years and contains beneficial antioxidants like sesamol and sesamin.

This distinction is important: not all seed oils are created equal.

The “Hateful Eight” Seed Oils to Avoid

When people talk about seed oils being harmful, they’re usually referring to what Dr. Cate Shanahan calls the “Hateful Eight”:

• Canola oil
• Corn oil
• Cottonseed oil
• Soybean oil
• Sunflower oil
• Safflower oil
• Grapeseed oil
• Rice bran oil

These oils are heavily refined, chemically processed, high in omega-6 fatty acids, and prone to oxidation — making them pro-inflammatory and harmful when consumed regularly.

Healthy Seed Oils (Yes, They Exist)

Not all seed oils are in the same category as the Hateful Eight. Some seed oils are minimally processed, rich in antioxidants, and can provide health benefits when used in moderation:

• Sesame oil – traditional, antioxidant-rich, flavorful.
• Pumpkin seed oil – nutrient-dense, containing magnesium, zinc, and antioxidants.
• Flaxseed oil – high in plant-based omega-3s (ALA), though best used cold (not for cooking).

These oils aren’t linked to the same long-term inflammation concerns as the Hateful Eight.

Health Benefits of Sesame Oil

• Antioxidant-rich: Compounds like sesamol and sesamin fight oxidative stress.
• Heart-supportive: Contains monounsaturated and polyunsaturated fats that can support cardiovascular health.
• Flavor enhancer: Toasted sesame oil, in particular, adds depth and nutty richness to dishes.

Used in moderation, sesame oil can be a flavorful and nourishing part of a healthy diet.

Best Substitutes for Sesame Oil

If you’re avoiding seed oils entirely, or simply need a substitute for cooking, here are the best alternatives:

Olive Oil

• Extra virgin olive oil is rich in monounsaturated fats and antioxidants.
• Works best in dressings, marinades, and low-to-medium heat cooking.

Avocado Oil

• Neutral taste with a high smoke point, perfect for stir-fries and sautéing.
• Provides heart-healthy fats similar to olive oil.

Coconut Oil

• Stable for cooking and frying.
• Distinct flavor that works well in curries, baking, and tropical dishes.

Beef Tallow

• Traditional cooking fat with a very high smoke point.
• Great for frying or roasting when you want a neutral but savory fat.

Duck Fat

• Adds rich flavor while being stable for cooking.
• Works well for roasting vegetables, frying potatoes, or searing meats.

Conclusion: Where Sesame Oil Fits In

So, is sesame oil a seed oil? Yes. But unlike the “Hateful Eight” seed oils, sesame oil belongs to a healthier category of traditional seed oils alongside pumpkin seed and flaxseed oil.

It can be enjoyed in moderation, especially for flavor and finishing touches, while being mindful of balance in your overall diet.

If you’d rather avoid seed oils entirely, you can substitute sesame oil with olive oil, avocado oil, coconut oil, beef tallow, or duck fat — each offering unique benefits and cooking uses.

👉 Want to check whether your oils, sauces, or packaged foods contain harmful seed oils? Download Olive, the holistic food scanner app, to scan products and instantly see whether they’re clean or contain hidden seed oils.