Sesame Oil vs Coconut Oil: The Ultimate Verdict

These two oils are known for their distinct flavors, aromas, and health benefits. 

Sesame oil, derived from sesame seeds, is a staple in Asian cuisine, while coconut oil, extracted from the meat of mature coconuts, is tropical by nature.

But when it comes to choosing between the two, which one is better? 

In this article, I’ll compare and contrast sesame oil and coconut oil to determine the ultimate verdict. So, whether you’re a foodie or a health enthusiast, keep reading to discover which oil comes out on top!

Comparing sesame oil vs coconut oil 

	Sesame oil	Coconut oil, Virgin/Unrefined	Coconut oil, Refined
Solid or Liquid?	Liquid	Semi solid	Semi solid
Smoke Point (Fahrenheit)	350-450 degrees	350 degrees	400 degrees
Primary Fat	Polyunsaturated	Saturated	Saturated
Taste	Nutty	Coconutty	Neutral
Good for Cooking…	Raw, low heat, moderate heat	Raw, low heat, moderate heat	Raw, low heat, moderate heat
Allergens	Sesame seeds	Coconut, tree nut	Coconut, tree nut
Gluten-free?	Yes	Yes	Yes
Keto?	Yes	Yes	Yes
Paleo?	Mostly yes (some debate)	Yes	No
Vegan?	Yes	Yes	Yes

Differences between sesame oil and coconut oil 

Sesame oil is derived from sesame seeds, while coconut oil is extracted from the meat of mature coconuts. Sesame oil has a nutty, earthy flavor, while coconut oil has a sweet, tropical taste. Both oils are packed with healthy fats and nutrients, but their sources and flavors make them quite distinct.

Sesame oil is typically extracted using either the cold-pressed method, which involves pressing the seeds to extract the oil, or the hot-pressed method, which involves roasting the seeds before pressing. There are various ways of extracting coconut oil including wet-milling, cold-pressed, and expeller-pressed methods.

Finally, sesame oil is a liquid oil, and remains so even at room temperature. Coconut oil, on the other hand, is a solid fat that melts into a liquid when heated. This means that sesame oil is a great option for dressings, marinades, and stir-fries, while coconut oil is perfect for low-medium heat sautéing and baking.

Virgin/unrefined vs refined coconut oil

Virgin/unrefined coconut oil is made from fresh coconut meat. This involves grating the coconut meat, pressing it to extract the oil, and then separating the oil from any water or solids. The resulting oil is then left unrefined, meaning it hasn’t undergone any additional processing or chemical treatments – making it the best type of coconut oil you can buy! If you’re interested, here’s how to make your own coconut oil.

Refined coconut oil, on the other hand, is made from dried coconut meat that has been processed using harsher methods that can strip away some of its natural goodness.

Baking and cooking with sesame oil vs coconut oil 

The smoke point (aka the burning point) of sesame oil and coconut oil depends on whether it’s refined or unrefined.

Refined sesame and coconut oil have a higher smoke point and a more neutral flavor so they’re great for higher-heat cooking like frying or grilling.

Unrefined sesame oil has a nutty and rich flavor that’s amazing in Asian salad dressings, noodle sauces, and marinades for stir-frying and sautéing at lower temperatures. Toasted or dark sesame oil has an even more robust flavor.

I prefer using unrefined/virgin coconut oil for baking (cookies, cakes, bread, pancakes) because of its coconut taste, but it’s also good for sautéing vegetables at lower temperatures. We’ve compiled some of the best recipes with coconut oil, which will help you get a feel for just how versatile and expansive coconut oil’s uses are!

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

Sesame oil and coconut oil have distinct flavors and textures, so substituting one for the other may not always work. Sesame oil has a nutty flavor that works well in Asian cuisine, while coconut oil has a sweet, tropical taste that’s great for baking.

However, in some recipes where the flavor profile isn’t critical, they can be used interchangeably. Just be aware that the end result may have a slightly different taste and texture. It’s always best to experiment and see what works for you and your recipe.

Nutrition: Sesame oil vs coconut oil 

Sesame oil is a great source of healthy polyunsaturated fats, including omega-3 and omega-6 fatty acids. It also contains vitamin E, which is an important antioxidant that supports healthy skin and hair. Additionally, sesame oil has been shown to have anti-inflammatory and antimicrobial properties.

Coconut oil is high in saturated fat, which can raise cholesterol levels and increase the risk of heart disease. However, it also contains lauric acid, which has been shown to have antibacterial and antiviral properties. Coconut oil is also a good source of medium-chain triglycerides (MCTs), which are easily digested and used for energy.

Overall, both oils can be a healthy addition to a balanced diet when consumed in moderation. However, if you’re looking for an oil with a lower saturated fat content, sesame oil may be the better choice.

Per tablespoon (15mL)	Sesame oil	Coconut oil, Virgin/Unrefined	Coconut oil, Refined
Calories	120	120	120
Polyunsaturated	5.7 g	0 g	1 g
Monounsaturated	5.4 g	1 g	1 g
Saturated	1.9 g	13 g	12 g
Trans	0 g	0 g	0 g
Total Fat	13.6 g	14 g	14 g
Cholesterol	0	0	0

The primary fat source is bolded.

How to store sesame oil and coconut oil 

Let’s talk about storage! It’s important to keep sesame oil in a cool, dark place away from direct sunlight and heat sources. This is because heat and light can cause the oil to oxidize and go rancid faster. An opened bottle of sesame oil can last for up to 6 months in your pantry.

Coconut oil is a bit more forgiving when it comes to storage, as it can be kept at room temperature or in the refrigerator. However, like sesame oil, it’s important to keep it away from moisture and heat sources. If stored properly, coconut oil can last for up to 2 years.

Sesame oil vs coconut oil: The ultimate verdict

So what’s the verdict?

Personally, I prefer coconut oil because I find its flavor a bit more versatile, especially for baking. And even though it’s high in saturated fat, it provides so many benefits, including supporting the immune system and improving energy levels (just don’t overdo it).

Of course, if you’re looking for a flavorful oil that’s great for stir-fries and sautéing, sesame oil is the way to go. Its nutty flavor adds depth and richness to a variety of dishes, and it’s a great source of healthy fats and antioxidants.

Next, is sesame oil better than butter? And see our definitive guide of 40+ different types of cooking oils and fats!

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