Both sesame oil and ghee are staples in international cuisine, with sesame oil having a strong presence in Asian cuisine and ghee in Indian and Middle Eastern kitchens. But depending on the meal you’re making or the dish you’re baking, do you reach for that bottle of sesame oil or the jar of ghee? Ready to compare and contrast the two? Read on.
Comparing sesame oil vs ghee
| Sesame oil | Ghee (clarified butter) | |
| Solid or liquid? | Liquid | Semi-solid |
| Smoke point (Fahrenheit) | 350 – 450 degrees | 480 degrees |
| Primary fat | Polyunsaturated | Saturated |
| Taste | Nutty | Buttery |
| Good for cooking… | Raw, low heat, medium heat | Raw, low heat, medium heat, high heat |
| Common allergens | Sesame seeds | Milk |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | Mostly yes | Mostly yes |
| Vegan? | Yes | No |
Differences between sesame oil and ghee
You might be wondering what the biggest differences between sesame oil and ghee are, and those are their source and flavor.
Sesame oil is pressed from sesame seeds and boasts a nutty and aromatic profile (essentially the taste of tahini/sesame seeds), where a little really goes a long way! Toasted or dark sesame oil has an even more robust flavor that’s delicious in Asian marinades and stir-fries. You can also get refined sesame oil with a higher smoke point and a more neutral flavor, or make your own!
Ghee, also known as clarified butter, offers a rich and buttery taste that is indulgent and delicious. It’s made by cooking butter until the water content and milk solids have been removed, and you can even make your own ghee at home!
When it comes to diet compatibility, both sesame oil and ghee are gluten-free, keto-friendly, and paleo-approved*. However, ghee, being from a dairy source, isn’t vegan-friendly.
*Ghee is considered okay on the paleo diet as it is from a dairy source but no longer contains lactose or casein, though some paleo purists debate it.
Baking and cooking with sesame oil vs ghee
When either ghee or sesame oil hit the pan, their aromas both fill the kitchen like magic. There’s no doubt that both are extremely fragrant, but how do they fare in cooking and baking?
I, and most likely many others, associated sesame oil with Asian-inspired dishes. It’s a great oil choice to add depth of flavor to noodle dishes, salad dressings, and marinades, but you’ll have to be careful about using too much of it. Sesame oil also has a more moderate smoke point, so you’ll want to reserve it for sautéing and other low to medium-heat cooking techniques. While it’s mighty popular for cooking, it’s not very widely used in baking. However, you can make a delicious sesame oil cake or sesame bread, or add it to Asian desserts like sesame balls or mochi cake.
Ghee can also be used for classic dishes like seared meats or sautéed veg, but it’s a sure favorite when cooking up aromatic curries or making Indian flatbreads like naan. The best part about ghee is it can withstand high temperatures, making it suitable for deep frying. It’s also a great addition to baking when you want to infuse a rich buttery quality to pastries or cookies or make a traditional carrot halwa.
Can sesame oil and ghee be substituted for each other?
Sesame oil and ghee aren’t ideal substitutes in all situations. If you’re making a rich dessert or a delicious curry, sesame oil might not fit the bill, whereas if you’re stir-frying some minced meat or veg, it’s possible to work with either. But while you can use both for situations like that, you’ll unlikely get similar flavor profiles as ghee has a buttery, nutty profile, while sesame oil has a true robust sesame essence.
If you’re looking for a proper substitute for sesame oil, peanut oil shares that similar true nutty quality, while perilla oil is considered the closest in flavor (fun fact: it’s also popular in Korean cuisine!). For ghee, butter is the best all-around substitute – just keep their quantities in mind, as butter contains water, while ghee doesn’t.
Nutrition: Sesame oil vs ghee
Sesame oil is quite balanced in its fat composition, with 3.4g of polyunsaturated fat, 5.5g of monounsaturated fat, and 2.1g of saturated fat. And considering a little goes a long way, it’s a great oil to use if you’re being mindful of your fat and calorie intake. It’s also said to contain antioxidants that protect cells from free radicals and phytosterols, plant compounds that can help lower cholesterol levels.
Ghee, on the other hand, is quite high in saturated fats (but still has a good amount of monounsaturated fats!). It’s also higher in calories and contains 35.8mg of cholesterol per tablespoon. While it has some values to watch out for, it’s known to contain high concentrations of omega-3s – healthy fatty acids that support a healthy heart! Many sources also say it can help reduce gut inflammation and strengthen your immune system.
Since all cooking oils and fats are quite high in calories and fat, be sure to use them in moderation.
| Per tablespoon (15mL) | Sesame oil | Ghee (clarified butter) |
| Calories | 100 | 123 |
| Polyunsaturated | 3.4 g | 0.5 g |
| Monounsaturated | 5.5 g | 4.0 g |
| Saturated | 2.1 g | 8.7 g |
| Trans | 0 g | 0 g |
| Total fat | 11.3 g | 14 g |
| Cholesterol | 0 | 35.8 mg |
The primary fat source is bolded.
How to store sesame oil and ghee
The right way to store sesame oil is in a cool, dry place away from heat and light sources. If you don’t use your sesame oil often, storing it in the fridge is your best bet. An opened container of sesame oil will stay fresh for 6 – 8 months at room temperature and up to 2 years when refrigerated.
The best way to store ghee is in an airtight glass jar or, if you don’t have one, a high-quality plastic jar. Just like sesame oil, it should be stored in a cool, dark cabinet or, if your home is quite warm, in the fridge. Unopened ghee can last up to 12 months, and it’s recommended to consume ghee within 3 months of opening.
Sesame oil vs ghee: Which is better?
Since ghee and sesame oil are so distinct, whatever’s better often boils down to the moment and what cuisine I’m diving into. If I’m making Asian dishes or desserts or simply want to give a basic meal a little oomph, sesame oil is my top pick. But if I’m experimenting with Indian or Middle Eastern cuisine or am looking to indulge in some buttery desserts on a Friday night, ghee is a no-brainer. So if you’re wondering whether to go for a drizzle of sesame oil or a dollop of ghee, my rule of thumb is to let the cuisine guide your choice!
FAQ
Ghee and sesame oil have their own special qualities that make neither better than the other – it all depends on the context. Ghee brings a buttery, rich quality that’s ideal for certain Indian and Middle Eastern dishes, as well as baking. Sesame oil, on the other hand, adds a robust, nutty, and earthy sesame essence that stands out in salads and Asian cuisines.
When cooking with seed oils at high temperatures, there are instances where ghee can be a healthier alternative. Some seed oils can be high in polyunsaturated fats, which can become unstable at high temperatures and produce harmful compounds when heated. Meanwhile, ghee has a much higher smoke point and is more stable for high-heat cooking. However, moderation is key when using any oil or fat in the kitchen.
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