Sesame Oil vs. Other Oils: What Sets It Apart?

When it comes to cooking oils, the choices can be overwhelming. From olive oil to coconut oil, each type has its own flavour, texture, and place in the kitchen.

One oil that consistently stands out for flavour and versatility is sesame oil, especially when it's cold pressed. In this blog, we'll look at what sets cold pressed sesame oil apart from other cooking oils, what's actually in it, and where it fits in your everyday cooking.

What Is Sesame Oil?

Sesame oil also known as gingelly oil is extracted from sesame seeds, one of the oldest oilseed crops cultivated for food. It can be extracted through different methods, but cold pressing is preferred for retaining more of the seed's natural flavour and nutrients, since it skips the heat and chemical solvents used in refining.

Cold Pressed Gingelly Oil Nutrition

Cold pressed gingelly oil is made by crushing sesame seeds without applying external heat. Per tablespoon, it typically provides:

• Calories: Approximately 120

• Fat: 14g (of which 2g is saturated)

• Vitamin E: A naturally occurring antioxidant

• Omega-6 fatty acids: A core component of the oil's fat profile

• Lignans: Plant compounds naturally present in sesame seeds

This nutrition profile is what gives sesame cooking oil its reputation as a well-rounded pantry oil. For guidance on how it fits your specific dietary needs, it's best to check with a nutritionist or dietician.

Sesame Oil Benefits

Nutrient-dense composition. Cold pressed sesame oil contains vitamin E and other naturally occurring antioxidants, which are part of what makes it a popular everyday cooking oil.

A distinct flavour profile. Gingelly oil's mild, nutty, earthy taste is part of what makes it stand apart from more neutral-tasting oils, it adds character to a dish rather than disappearing into it.

Naturally rich in plant compounds. Sesame oil contains sesamin and sesamol, compounds naturally found in sesame seeds. Research into their specific health effects is ongoing, so if you're looking into sesame oil for a particular health goal, a nutritionist can help you understand what the current evidence actually supports.

Sesame Oil vs. Other Cooking Oils

Here's how cold pressed sesame oil stacks up against other popular cooking oils on the things that matter most in the kitchen, flavour, smoke point, and what they're best used for.

A few things worth noting from this comparison:

• Sesame oil vs olive oil: Sesame oil's smoke point is generally higher than extra virgin olive oil's, making it a better fit for sautéing and tempering, while olive oil suits dressings and finishing.

• Sesame oil vs rice bran oil: Rice bran oil's higher smoke point makes it more suited to deep frying, while sesame oil's flavour makes it better for dishes where you want the oil itself to come through.

• Sesame oil vs coconut oil: Coconut oil brings a distinct coconutty flavour that works in specific cuisines, while sesame oil has an earthy taste. You may take your pick based on what you’re preparing.

• Sesame oil vs sunflower oil: Sunflower oil is largely neutral in taste, so if you want an oil that actively contributes flavour, sesame oil is the better pick.

How to Use Sesame Oil for Cooking

Cold pressed sesame oil is genuinely versatile in the kitchen:

• Sautéing and tempering: Use it for everyday vegetable and meat preparations.

• Dressings: Whisk it into salad dressings for a nutty edge.

• Marinades: Combine with soy sauce or vinegar for depth.

• Finishing: Drizzle over soups or grilled dishes just before serving.

As with any cooking oil, using it in moderation as part of a varied diet is a sensible approach — and rotating between a few different oils is a good way to bring different flavours and nutrient profiles into your cooking.

Choosing the Best Gingelly Oil for Cooking

Not all gingelly oil is made the same way. When you're picking the best sesame oil for cooking, look at how it's extracted, cold pressed oils are made without added heat or solvents, which helps preserve flavour.

Gramiyaa's sesame oil is wood cold pressed and fully traceable, every batch can be tracked back to its source at trace.gramiyaa.com. It's also packed in fresh-protect cartons that block out light and air, which helps the oil hold onto its flavour for longer once it's on your shelf.

FAQs

1. What makes cold pressed sesame oil different from regular gingelly oil?
Cold pressed sesame oil is extracted without added heat or chemical solvents, which helps it retain more of its natural flavour compared to refined sesame oil.

2. What is the smoke point of sesame oil?
Cold pressed sesame oil has a smoke point of around 190°C, which makes it suitable for sautéing and tempering, though not for very high-heat deep frying.

3. Is gingelly oil good for everyday cooking?
Yes, its mild, nutty flavour and moderate smoke point make cold pressed gingelly oil a versatile everyday cooking oil, suited to sautéing, dressings, marinades, and finishing dishes.

4. How does sesame oil compare to olive oil for cooking?
Sesame oil generally has a higher smoke point than extra virgin olive oil, making it better suited to sautéing and tempering, while olive oil is often reserved for dressings and finishing.

5. How should I store cold pressed sesame oil to keep it fresh?
Store it in a cool, dark place away from direct heat and sunlight. Packaging that limits light and air exposure, such as opaque, oxygen-flushed cartons, also helps the oil stay fresher for longer.