What is sesame oil?
Sesame oil comes from the seeds of Sesamum indicum (sesame seeds) and is used in both cooking and skincare. It’s available in two main forms: cold-pressed and refined, and the differences between them matter for flavor, cooking, and allergy safety.
Nutritionally, sesame oil is mostly made of unsaturated fats (2). It also contains small amounts of vitamin E and naturally occurring antioxidants that help protect the oil from breaking down during storage and cooking (3).
Refined Sesame Oil
Refined sesame oil goes through processing that removes most proteins, pigments, and aromatic compounds (1). This makes it lighter in flavor, more heat-stable, and less likely to trigger reactions in people with sesame allergy (1). It also has a higher smoke point, making it more versatile for everyday cooking (1).
Unrefined or Cold-Pressed Sesame Oil
Cold-pressed sesame oil is made by pressing raw sesame seeds without high heat or chemical refining. Because the oil is extracted gently, it retains more of the seed’s natural compounds, including sesamin and sesamol, two lignans known for their antioxidant activity. These antioxidants help protect the oil from breaking down, but they also give cold-pressed sesame oil its stronger flavor, darker color, and more aromatic profile (1).
Cold-pressed sesame oil has a lower smoke point (around 350°F or 177 °C), which means it’s best used for dressings, dips, finishing oils, or low-to-moderate-heat cooking. When heated too high, it can burn more quickly and lose its flavor (1).
Because cold-pressed sesame oil retains trace amounts of sesame protein, it may be slightly more allergenic than refined sesame oil. This doesn’t affect most people, but it matters for anyone with a known sesame allergy (1).
Toasted sesame oil
Toasted sesame oil is made from sesame seeds that are roasted before the oil is extracted. This gives it a darker color and a much stronger, nutty flavor than regular sesame oil. It is most often used as a flavoring or finishing oil rather than as a primary cooking oil.
Because its flavor compounds are more sensitive to high heat, add toasted sesame oil at the end of cooking or use it in dressings, sauces, marinades, noodle dishes, rice bowls, and stir-fries after the main cooking is complete.
Like other sesame oils, toasted sesame oil should be avoided by anyone with a known sesame allergy unless they have been specifically cleared to use it by their allergist.
Sesame oil and fertility / TTC
Sesame oil is safe to include while trying to conceive and does not need to be avoided during the preconception period.
No evidence shows that normal culinary intake of sesame oil negatively affects ovulation, hormone levels, egg quality, implantation, or fertility. It can simply be used as a source of dietary fat and flavor as part of a balanced diet.
Is sesame oil safe for pregnancy?
Yes!
All common culinary forms of sesame oil—including refined, cold-pressed/unrefined, and toasted sesame oil—are considered safe during TTC, pregnancy, and postpartum when used in normal food amounts (4).
No pregnancy-specific serving limit has been established; amounts typically used in dressings, marinades, stir-fries, and finishing dishes are considered culinary use.
Claims that sesame oil can “disrupt early pregnancy,” soften the cervix, or stimulate labor are not supported by reliable clinical evidence.
Topical use in pregnancy
Plain sesame oil applied to the skin is poorly absorbed and is generally safe for most pregnant individuals. It can help with dryness or irritation (5).
Where caution is needed: herbal or medicated sesame oil blends. These may contain additional botanicals that have not been evaluated for pregnancy safety, so they should only be used if ingredients are clearly listed and approved by a healthcare provider.
Is sesame oil healthier than olive/avocado oil?
Not necessarily. Sesame, olive, and avocado oils can all fit into a healthy diet during TTC, pregnancy, and postpartum.
They are all primarily sources of unsaturated fat, but each has a slightly different nutrient and antioxidant profile. Olive oil is especially well studied for its polyphenols and heart-health benefits; avocado oil contains monounsaturated fats and bioactive compounds that may also support cardiometabolic health, although human research on avocado oil is more limited; and sesame oil provides unique lignans such as sesamin and sesamol.
You do not need to choose one oil exclusively. Using a variety of oils based on flavor and cooking method is a practical approach.
Postpartum and breastfeeding safety
Sesame oil is safe to use postpartum and while breastfeeding in normal culinary amounts (2).
Does eating sesame oil while breastfeeding increase infant allergy risk?
Maternal consumption of sesame oil does not increase the risk of infant allergy. Sesame proteins – the part responsible for allergic reactions – are not transferred into breast milk in clinically meaningful amounts. This means that eating foods prepared with sesame oil is not known to sensitize infants or raise their chances of developing a sesame allergy later on (6).
Nutrient profile of Sesame Oil
Below is the nutritional breakdown of 1 tbsp of sesame oil:
- Calories = 124 kcal
- Total fat = 14 g
- Vitamin E = 0.196 mg
- Vitamin K = 1.9 µg
All of the nutritional breakdown information is from the USDA.
Vitamin E
Sesame oil provides a modest amount of vitamin E, a fat-soluble antioxidant that helps protect cells from oxidative stress. In the oil itself, vitamin E works alongside lignans to improve oxidative stability, meaning the oil breaks down more slowly when exposed to heat or light (9).
While sesame oil isn’t a major dietary source of vitamin E, the small amount it contains still contributes to the oil’s overall antioxidant profile and helps maintain freshness during cooking and storage.
Vitamin K
Sesame oil contains a small amount of vitamin K, another fat-soluble nutrient. Vitamin K plays a key role in normal blood clotting and supports bone health, but the amount found in sesame oil is low and not considered a significant dietary source (2).
Lignans and Antioxidants
Cold-pressed sesame oil naturally contains sesamin and sesamol, two lignans with antioxidant activity (10). These compounds help protect the oil from breaking down during storage and cooking and contribute to its deeper flavor and aroma (10). Refined sesame oil contains fewer lignans because many are removed during processing (10).
Sesame oil resists oxidation better than many other seed oils due to its lignan content (10). However, like all oils, it will still degrade over time when exposed to heat, light, or oxygen. Proper storage helps maintain freshness and flavor.
Cooking With Sesame Oil
Sesame oil works well in stir-fries, marinades, dressings, noodle dishes, and rice bowls. Because it’s a flavoring oil, most people use relatively small amounts, which keeps intake well within normal culinary ranges.
Choosing the right oil
Selecting the right type of sesame oil helps you get the best flavor and the safest cooking experience (1):
- Refined sesame oil:
- Light flavor, higher smoke point, and better heat stability. Ideal for sautéing, medium-heat cooking, and recipes that call for a mild sesame background.
- Cold-pressed sesame oil:
- Stronger flavor, darker color, and a lower smoke point. Best for drizzling, finishing dishes, dressings, dips, and low- to moderate-heat cooking, where its aroma can shine.
Choosing based on heat level and flavor intensity helps prevent burning and preserves the oil’s quality.
Oxidative stability and cooking temperatures
Sesame oil contains natural antioxidants (sesamin, sesamol) that help protect it from breaking down during cooking (1). Even so, all oils begin to oxidize when heated too high or stored improperly (1).
Keeping sesame oil below its smoke point helps preserve flavor and reduces oxidation.
Smoke Points
- Refined sesame oil: ~410 F (210 C)
- More heat-stable and better for sautéing or medium-heat cooking (1).
- Unrefined (cold-pressed) sesame oil: ~350 F (177 C)
- Best for dressings, drizzling, or low-heat cooking due to its lower smoke point (1).
Food-safety considerations
Microbial safety
Sesame oil is naturally low-risk from a food-safety standpoint. Like other cooking oils, it does not support bacterial growth, which means the risk of foodborne illness from the oil itself is extremely low (7). Contamination concerns usually come from other ingredients in a dish, not the oil.
Rancidity
While sesame oil doesn’t support microbial growth, it can become rancid over time. Rancidity increases when oil is exposed to heat, light, or oxygen, causing fats to oxidize and develop off-flavors. Rancid oil isn’t typically dangerous, but it tastes unpleasant and loses nutritional quality (8).
Storage Tips
To keep sesame oil fresh longer, store it in a cool, dark place in an airtight container. Keeping the bottle tightly sealed and away from direct sunlight helps slow oxidation and preserves flavor (8).
Allergy Considerations
Sesame is recognized as a major allergen, and reactions can range from mild symptoms to anaphylaxis. Sesame oil made from cold-pressed seeds may contain trace amounts of sesame protein, which can trigger reactions in people with a known sesame allergy.
Refined sesame oil contains very little protein, making it less likely to cause symptoms, but individuals with a sesame allergy should still exercise caution and follow their allergist’s guidance (5).
Cross-reactivity
Some people with a sesame allergy may also react to other foods due to cross-reactive proteins. Cross-reactivity does not affect everyone, but it has been documented (5):
- Peanuts – shared protein structures may cause overlapping reactions.
- Tree nuts – especially almonds, walnuts, and hazelnuts.
- Poppy seeds – similar seed-storage protein.
- Certain pollen – pollen-food cross-reactivity can contribute to symptoms in sensitive individuals.
Cross-reactivity varies widely from person to person, so anyone with a known sesame allergy should work with an allergist to determine their specific triggers.
The Bottom Line
- Sesame oil is safe during TTC, pregnancy, postpartum, and breastfeeding when used in normal culinary amounts.
- Refined, cold-pressed, and toasted sesame oils are all safe, but they differ in flavor, processing, and heat tolerance.
- Sesame oil does not negatively affect fertility and is not known to increase miscarriage risk, stimulate contractions, or induce labor.
- Sesame oil can be used alongside other nutritious fats like olive and avocado oil; there is no need to choose one oil exclusively.
- Individuals with a sesame allergy should use caution, and sesame oil should be stored tightly sealed in a cool, dark place to preserve freshness.
Written by: Shannon Hester, RN, Dietetic Intern
Reviewed/edited by: Ryann Kipping, MPH, RDN
