Avocado Oil vs Sesame Oil: Which Is Better?

With the highest smoke point and a reputation as one of the healthiest cooking oils out there, avocado oil has a lot to brag about. But can sesame oil match up in any way? Rich and nuanced, sesame oil certainly packs a punch. Just a small amount can add a whole lot of magic to a dish. If you’re curious about how these two oils can benefit your cooking and baking, read on!

Comparing avocado oil vs sesame oil

	Avocado oil	Sesame oil
Solid or liquid?	Liquid	Liquid
Smoke point (Fahrenheit)	520 degrees	350 – 450 degrees
Primary fat	Monounsaturated	Polyunsaturated
Taste	Buttery	Nutty
Good for cooking…	Raw, low heat, medium heat, high heat	Raw, low heat, medium heat
Common allergens	Avocado, birch pollen, latex (!)	Sesame seeds
Gluten-free?	Yes	Yes
Keto?	Yes	Yes
Paleo?	Yes	Mostly yes
Vegan?	Yes	Yes

Differences between avocado oil and sesame oil

The standout difference between avocado oil and sesame oil is their flavor profile! Avocado oil is subtle and almost tasteless, with a buttery quality to it, while sesame oil comes in two varieties: a lighter, unrefined one with a mild, nutty taste and a darker, toasted version that’s bold and robust.

Avocado oil is extracted from the pulp of ripe avocados and can handle super high temperatures, as its smoke point is a whopping 520. That makes its versatility in the kitchen unmatched, making it great for stir-frying, pan-frying, baking, sautéing, deep frying, and raw uses – there’s nothing it can’t do! On the other hand, sesame oil, extracted from sesame seeds, has a more moderate smoke point for raw and low to moderate heat cooking methods.

Both oils are vegan, gluten-free, paleo-friendly, and keto-friendly! You might also be wondering why those with latex allergies should be cautious with avocado oil – the reason is that some of the proteins that cause latex allergies in latex are also present in the fruit.

Baking and cooking with avocado oil vs sesame oil

Avocado oil is arguably the best catch-all oil, considering it’s great for raw cooking and can handle extremely high heat. You could make a light and fresh marinade for meats, seafood, and veggies, make fried foods like fritters, sear, baste, grill, and infuse – you name it. It’s also super versatile because of its flavorless quality, allowing the natural flavors of other ingredients to shine. And it’s not just great for cooking – it’s great for baking too, as its resistance to high heat means that the flavors in your baked goods won’t be lost in the oven.

Sesame oil, although with a more moderate smoke point, has incredible uses in the kitchen too. Just a few drops provide an explosion of flavor and aroma and can infuse a signature sesame flavor into anything from a complex stir-fry to a fresh marinade or chili oil. Although more uncommon to bake with, there are countless delicious recipes like sesame oil cake to sesame balls and sesame cookies that would benefit from a sesame oil essence.

Can avocado oil and sesame oil be substituted for each other?

Swapping avocado oil and sesame oil for each other isn’t as straightforward as when it comes to other oils. When drizzling over salads or adding to dressings, it’s possible to sub one for the other – but you’ll end up with drastically different flavors. Avocado oil won’t be able to mimic the distinct flavor of sesame oil. When it comes to high-heat cooking, avocado oil is much better for handling a variety of high-heat cooking methods like frying and searing. 

If you’re looking for a substitute for avocado oil, macadamia oil works better, given its mild flavor, while refined vegetable oil will provide a good alternative for high-heat cooking. For sesame oil, peanut oil has that nutty quality and a high smoke point that can be a benefit, while perilla oil will give you a better match in flavor (fun fact: it’s used a lot in Korean cuisine!).

Nutrition: Avocado oil vs sesame oil

So, why is avocado oil considered one of the healthiest oils you can buy? Avocado oil is very high in monounsaturated fats (particularly oleic acid), which are typically considered the healthiest fat. It also contains antioxidant-rich nutrients that have been linked to better eye, heart, and skin health. However, avocado oil, like all cooking oils and fats in the kitchen, is high in calories and overall fat, so you’ll still want to use it in moderation.

Sesame oil is slightly lower in calories and fat in comparison and also has monounsaturated fats as its primary fat, although a lower amount (5.5g vs 9.9g). Just like avocado oil, it contains compounds with antioxidant properties, mainly sesamol. It’s also a good source of vitamin K, which is needed for healthy bones and blood clotting purposes. Be sure to also use sesame oil in moderation!

Per tablespoon (15mL)	Avocado oil	Sesame oil
Calories	124	100
Polyunsaturated	1.9 g	3.4 g
Monounsaturated	9.9 g	5.5 g
Saturated	1.6 g	2.1 g
Trans	0 g	0 g
Total fat	14 g	11.3 g
Cholesterol	0	0

The primary fat source is bolded.

How to store avocado oil and sesame oil

The best way to store avocado oil is much like most other oils – in a cool, dark place away from light and heat sources. Avocado oil is also best put in an opaque container and can be put in the fridge or freezer to prolong its shelf life. Sesame oil should also be stored in a cool, dry place. As it’s prone to going rancid, it’s best to use it within six months at room temperature and within a year if stored in the fridge. 

Avocado oil vs sesame oil: Which is better?

Avocado oil is better if you’re looking for a versatile, neutral oil with a very high smoke point that can also accommodate raw cooking methods. Meanwhile, sesame oil is better if you want a real impact on your dish and to enjoy a delicious, nutty sesame flavor. Both are heart-healthy and boast antioxidant properties, which is an extra bonus to their already useful nature in the kitchen.

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