We’re exploring the flavorful world of Asian cuisine with sesame oil and peanut oil! With the aroma of spices and clatter of woks, how do you choose the right oil to infuse your dishes with? On one hand, we have powerful and fragrant sesame oil, and on the other, we have light and nutty peanut oil. Let’s take a deep dive into the two oils and figure out which is best for what!
Comparing peanut oil vs sesame oil
| Peanut oil | Sesame oil | |
| Solid or liquid? | Liquid | Liquid |
| Smoke point (Fahrenheit) | 440 – 450 degrees | 350 – 450 degrees |
| Primary fat | Monounsaturated | Polyunsaturated |
| Taste | Nutty | Nutty |
| Good for cooking… | Raw, low heat, medium heat, high heat | Raw, low heat, medium heat |
| Common allergens | Peanut | Sesame seeds |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | No | Mostly yes |
| Vegan? | Yes | Yes |
Differences between peanut oil and sesame oil
The main difference between peanut oil and sesame oil is the nuts they come from! Peanut oil is made from peanuts, giving it a mild and nutty flavor, while sesame oil is made from sesame seeds, lending it a robust, aromatic, nutty taste. Peanut oil is more subtle, while you can expect sesame oil to bring a bold presence. As well, peanut oil has a high smoke point that makes it able to handle high-heat cooking techniques, while you’ll need to turn down the heat slightly with sesame oil.
Both oils, coming from nuts, won’t be suitable for those with either peanut allergies (that’s a lot of people!) or sesame seed allergies. However, they’re both suitable for vegan, keto, and gluten-free diets.
Baking and cooking with peanut oil vs sesame oil
Peanut oil is my personal (and many other people’s personal) pick for anything that requires high-heat cooking, especially frying. Its high smoke point means it can withstand heat without breaking down or burning, and it has the special quality of not absorbing the flavors of other foods in the oil. Think golden-brown Korean fried chicken, vegetable tempura, crispy french fries, and other delicious dishes – peanut oil will give it that perfect, crunchy texture. It’s also commonly used in Indian and African cuisines.
Unrefined peanut oil will have the strongest flavor and a lower smoke point than refined, while refined is better for frying. In baking, peanut oil isn’t typically a popular choice, but it can add a subtle nuttiness to brownies or cookies when used sparingly.
Sesame oil plays an equally important role in my kitchen, even though it has a lower smoke point. Just a few drops provide an explosion of aroma and flavor that infuses a signature sesame flavor into what I’m making. Whether I’m making a simple stir-fry, bibimbap, a dipping sauce for dim sum, or a dressing for a cucumber salad, sesame oil is a must-add.
There are also different types, where toasted sesame oil has the most intense flavor, and refined sesame oil has a milder flavor. Just like peanut oil, sesame oil isn’t commonly used in baking, but a few drops can add a delicious hint of sesame to Asian-inspired baked goods like sesame-flavored bread, sesame balls, or crackers.
Can peanut oil and sesame oil be substituted for each other?
Interestingly, peanut oil and sesame oil are still the best all-around substitutes for each other. But while they’re both nut oils, substituting peanut oil and sesame oil isn’t always straightforward, given their distinct flavor profiles and properties.
Peanut oil is a neutral and versatile choice for high-heat cooking and frying, and sesame oil offers that deep, nutty flavor that is a fantastic way to elevate a dish. Recipes such as stir-fries will accommodate either oil, while things where the flavor of sesame oil is important, like a sesame chicken, won’t do well with peanut oil. At the same time, when you need oil for frying, sesame oil won’t be able to provide that same quantity and smoke point.
For a high-heat cooking sub for peanut oil, sunflower oil is a better option. For something closer in flavor to sesame oil, perilla oil will work best (fun fact: perilla oil is commonly used in Korean cuisine!). Walnut oil is a great option for both if you want something that accommodates all diets.
Nutrition: Peanut oil vs sesame oil
Peanut oil and sesame oil have quite a balanced makeup of fats, and both are highest in monounsaturated fats, which are considered the healthiest fats. Monounsaturated fats are said to be able to reduce bad cholesterol in the body and reduce your risk of heart disease. Peanut oil is also high in vitamin E, which is an antioxidant that has a protective effect on the body but is much too high in omega-6 fatty acids. In excess, omega-6 fatty acids could do more harm than good.
Sesame oil is slightly lower in calories and fat in comparison and also has monounsaturated fats as its primary fat. Some of its health benefits include providing heart-healthy fats, combating inflammation, and protecting the skin with its antioxidant content. With a balanced makeup of omega-3, omega-6, and omega-9 fatty acids, these healthy fats can lower your risk of heart disease.
As a rule of thumb, use all cooking oils and fats in moderation.
| Per tablespoon (15mL) | Peanut oil | Sesame oil |
| Calories | 119 | 100 |
| Polyunsaturated | 4.3 g | 3.4 g |
| Monounsaturated | 6.2 g | 5.5 g |
| Saturated | 2.3 g | 2.1 g |
| Trans | 0 g | 0 g |
| Total fat | 13.5 g | 11.3 g |
| Cholesterol | 0 | 0 |
The primary fat source is bolded.
How to store peanut oil and sesame oil
The best way to store peanut oil is in a cool, dark place away from light and heat or in the fridge to prolong its shelf life. Unopened peanut oil at room temperature will maintain its quality for two years, but when opened, it can stay usable for around 6 months to 1 year. For cold-pressed, refined versions, it will only last a few months at room temperature.
Sesame oil should also be stored in the exact same way, but as it’s prone to going rancid, it’s best used within six months at room temperature and within a year if stored in the fridge.
Peanut oil vs sesame oil: What’s the verdict?
Peanut oil and sesame oil are both fantastic for exotic cuisine, but which is better depends on the flavor profile you’re looking for and the temperature you’re cooking at. If you’re frying or searing and searching for a neutral flavor profile, peanut oil should be your top pick, but if you’re a fan of vibrant flavor, a little sesame oil goes a long way. I stash away peanut oil for moments when I’m deep frying to take advantage of its incredible frying properties, while I keep sesame oil ready to go in my pantry whenever the mood strikes!
FAQ
Whether peanut oil or sesame oil is better depends on what you’re making! Peanut oil is best for high-heat scenarios, given its high smoke point and neutral flavor, while sesame oil has a robust, nutty aroma and powerful flavor that gives a new dimension to dishes.
Peanut oil and sesame oil might share a few common uses, but they aren’t the same oil. Peanut oil is extracted from peanuts, with a higher smoke point and more neutral flavor, while sesame oil is pressed from sesame seeds and has a more moderate smoke point and strong flavor. Because of these differences, they won’t be interchangeable in every recipe.
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