In the realm of seed oils, we have flaxseed oil, a crisp, light oil packed with omega-3 fatty acids, ideal for raw cooking. On the other hand, we have sesame oil, a robust, aromatic oil that is popular in Asian cooking. These two incredible oils are celebrated for their own unique qualities and bring tons of personality and promise to the kitchen – let’s see which one fits best into your recipe!
Comparing flaxseed oil vs sesame oil
Flaxseed oil | Sesame oil | |
Solid or liquid? | Liquid | Liquid |
Smoke point (Fahrenheit) | 225 degrees | 350 – 450 degrees |
Primary fat | Polyunsaturated | Polyunsaturated |
Taste | Crisp, nutty | Nutty |
Good for cooking… | Raw | Raw, low heat, medium heat |
Common allergens | Flaxseed/Linseed | Sesame seeds |
Gluten-free? | Yes | Yes |
Keto? | Yes | Yes |
Paleo? | Yes | Mostly yes |
Vegan? | Yes | Yes |

Differences between flaxseed oil and sesame oil
Despite them being both seed oils, flaxseed oil and sesame oil differ in their flavor and smoke points. Flaxseed oil has an earthy, nutty taste with a mild hint of grassiness (some say it might have a fishy taste if you use too much!) that is perfect for blending into smoothies and drizzling over salads, cooked grains, or meat and veggies. With such a low smoke point, it’s unsuitable for heat cooking entirely since it’s such a sensitive oil.
Sesame oil is a potent oil that adds a lot of depth in flavor – a sesame/tahini-like flavor. It has a moderate smoke point which means it can be used in raw cooking, low-heat cooking, and high-heat cooking. There are also different types of sesame oil – refined sesame oil has a higher smoke point and milder taste, while toasted or dark sesame oil brings a more robust flavor to marinades and stir-fries.
The best part about both oils is that they are vegan, gluten-free, paleo-friendly, and keto-friendly!
Baking and cooking with flaxseed oil vs sesame oil
I see flaxseed oil as an artisan oil in the kitchen, reserved for dishes that could benefit from an extra finishing touch. Some personal favorites of mine include drizzling over a crisp salad, making delicious vinaigrettes, mixing together yummy dips, and infusing into oats! Just remember that flaxseed oil doesn’t do well with heat, so refrain from cooking with it.
For sesame oil there are many more uses, given its moderate smoke point. A little goes a long way when it comes to this oil, as a few drops provide an explosion of flavor and aroma and can infuse a signature sesame flavor into several recipes. Sesame oil elevates marinades, especially for teriyaki sauces and bulgogi sauces, and can be used in stir-fries or even a cold cucumber salad. In many cases, people enjoy using it as a drizzle, just like flaxseed oil.
Although flaxseed oil doesn’t do well with heat, it can still be drizzled over muffins, granola bars, or even whole-grain bread for its health benefits and for a little kick! Meanwhile, sesame oil can shine in cookies and pastries, especially those with an Asian flair. Just a touch of it can lend a smoky aroma to these treats.
Can flaxseed oil and sesame oil be substituted for each other?
As flaxseed oil and sesame oil have distinct personalities, they’re not typically ideal substitutes for each other. Flaxseed oil is mainly used as a finishing touch, with its earthy and grassy elements, while sesame oil is used as both a finishing oil and a cooking oil but has a rich, smoky, sesame flavor. Although they can be used to drizzle over a salad or to make a marinade, the resulting flavors will be extremely different!
A smarter substitute for flaxseed oil is chia seed oil for its function and nutrition, but olive oil is your best bet if you need an oil to cook with. If you’re looking to substitute sesame oil, peanut oil will be closest in nature, while perilla oil will provide that distinct and intense flavor you’re looking for (fun fact: it’s popular in Korean cuisine!).
Nutrition: Flaxseed oil vs sesame oil
Flaxseed oil is an excellent addition to your diet as it is high in omega-3 fatty acids, which can benefit heart health and, potentially, even skin health. It is very high in polyunsaturated fats – ”good” fats that can reduce the amount of bad cholesterol in your body.
Meanwhile, sesame oil is highest in monounsaturated fats, which are also “good” fats. It also has the benefit of being lower in calories and total fat in comparison to flaxseed oil. Sesame oil is also high in omega-3 and omega-6 fatty acids that help prevent diseases and improve immune function, as well as offer anti-inflammatory properties.
As a rule of thumb, always use cooking oils and fats in moderation.
Per tablespoon (15mL) | Flaxseed oil | Sesame oil |
Calories | 120 | 100 |
Polyunsaturated | 9.2 g | 3.4 g |
Monounsaturated | 2.5 g | 5.5 g |
Saturated | 1.2 g | 2.1 g |
Trans | trace | 0 g |
Total fat | 13.6 g | 11.3 g |
Cholesterol | 0 | 0 |
The primary fat source is bolded.
How to store flaxseed oil and sesame oil
Flaxseed oil oxidizes quickly and is very sensitive to air, light, and heat, which is why it’s typically put into a dark bottle. To keep it fresh, store it in the fridge. When stored properly, an unopened bottle can last between 6 – 12 months. Once opened, however, it has an extremely short shelf life of 4 – 6 weeks. If you don’t plan to use flaxseed oil immediately or often, freezing it is a great option. Just note that the oil might change in consistency but will melt back to its original consistency out of the freezer.
Sesame oil, while not as sensitive as flaxseed oil, should 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.
Flaxseed oil vs sesame oil: What’s the verdict?
The verdict is that flaxseed oil and sesame oil are like the yin and yang of seed oils, and choosing which to use will depend on whether you’re heat cooking or not or require a powerful nutty flavor. For me, flaxseed oil is a summertime staple. Since it has such a short shelf life, I reserve that purchase for that time of year when I know I’ll be making fresh salads and doing a lot more raw cooking. Sesame oil is more of a mainstay for me, a staple when I need a sesame punch in rich marinades and Asian cooking. Either way, the vibrant, fresh flaxseed zing, and the bold sesame warmth have plenty to offer in every kitchen!
FAQ
Neither flaxseed oil nor sesame oil are better than the other, as they have their own applications and distinct flavors. Flaxseed oil has a fresh, nutty, slightly grassy taste, which can offer a nice delicate touch, while sesame oil is rich, bold, and much more domineering in dishes. It all depends on what you’re making and what you’re looking for in your dish.
No. While they are both seed oils, sesame oil and flaxseed oil are not the same. They have entirely different flavors, uses, smoke points, and nutritional properties. Flaxseed oil is typically not used in heat cooking and is reserved for cold dishes or to drizzle over salads or blended in smoothies, while sesame oil can handle moderate heat applications and is also suitable for making dressings and marinades.
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