Olive oil and sesame oil might seem interchangeable as two plant-based oils, but their flavors, aromas, and what they’re suitable for vary quite significantly. Sesame oil brings up images of vibrant stir-fries and delicious marinades, while olive oil makes me think of fresh-out-of-the-oven roasted veggies and airy breads.
If you’re like me and have both as staples in your pantry, why not dig deeper and find out more about how they can be used in your cooking and baking? Read on!
Comparing sesame oil vs olive oil
| Sesame oil | Olive oil (Extra virgin) | Olive oil (Light/Pure/Regular) | Olive oil (Virgin oil) | |
| Solid or Liquid? | Liquid | Liquid | Liquid | Liquid |
| Smoke Point (Fahrenheit) | 350 – 450 degrees | 350 degrees | 390 – 470 degrees | 350 degrees |
| Primary Fat | Polyunsaturated | Monounsaturated | Monounsaturated | Monounsaturated |
| Taste | Nutty | Grassy | Neutral | Mildly grassy |
| Good for Cooking… | Raw, low heat, medium heat | Raw, low heat | Raw, low heat, medium heat, high heat | Raw, low heat, medium heat |
| Common allergens | Sesame seeds | Olive, olive pollen | Olive, olive pollen | Olive, olive pollen |
| Gluten-free? | Yes | Yes | Yes | Yes |
| Keto? | Yes | Yes | Yes | Yes |
| Paleo? | Mostly yes | Yes | If it is not refined | Yes |
| Vegan? | Yes | Yes | Yes | Yes |
Differences between sesame oil and olive oil
The biggest differences between sesame oil and olive oil? Their aroma and flavor profiles. Sesame oil is made from sesame seeds, with a typically deep, nutty fragrance. It adds an immense depth to dishes, particularly in Asian cuisine. Since its flavor is so strong and distinct (like tahini/sesame seeds), it’s usually used in small quantities to avoid overwhelming the entire dish.
Olive oil, pressed from a variety of olives, offers a milder, wider range of flavors. They can come in grassy, peppery, fruity, or floral flavors depending on where the olives originated from. While it’s a Mediterranean staple, it’s a common cooking oil found in many home cooks’ kitchens.
The amazing part about these two oils is that they’re super accommodating. We’re talking vegan, paleo-friendly, keto-friendly, and gluten-free.
With the different olive oil types come different smoke points. Extra virgin olive oil is often associated with raw cooking, drizzling over salads, and used in dressings. It’s also stronger and more grassy than other varieties. Virgin olive oil is best as a finishing oil for sauces and soups, while light/pure/regular olive oil is ideal for anything from raw cooking to high-heat cooking.
Sesame oil, like regular olive oil, has a wide smoke point range but is better not to be used for high-heat cooking as it will likely burn.
Baking and cooking with sesame oil vs olive oil
We’ve mostly focused on their uses in cooking thus far, but what about baking? Sesame oil, with its powerful flavor profile, might not be the best choice for most bakes. However, if you’re making East Asian-inspired desserts, a small amount can do wonders in things like sesame seed dessert balls, cakes, or brittle.
On the other hand, olive oil typically has a much milder flavor, which makes it more adaptable for baking. You can select from the range of olive oils to achieve a specific type of flavor and flavor strength. The most popular dessert made with olive oil is olive oil tea cake (usually virgin olive oil), but it can also be used in muffin and cookie recipes, to name a few.
For cooking, extra virgin olive oil is ideal as a finishing oil to bring out the flavors of pasta dishes, salads, and grilled vegetables, while regular olive oil has a much wider range of cooking applications like roasting and sautéing. It’s an oil suitable for most recipes. Sesame oil won’t be as adaptable, as you won’t be able to use larger quantities of it, given its flavor. People love it for stir-fries, marinades, and more, as when it heats up, its flavor becomes even more pronounced.
Can sesame oil and olive oil be substituted for each other?
Substituting sesame oil for olive oil requires some caution. In some recipes, a small amount of sesame oil can be used instead of olive oil, but in others, it could completely change the outcome – and perhaps not in the way you want. Using olive oil in place of sesame oil is usually okay, but you might want to choose a more robust type to achieve that strong flavor.
The best substitute for olive oil is avocado oil, as it’s good for regular and high-heat cooking. Sesame oil’s best all-around alternative is peanut oil for its nutty taste and ability to withstand high temperatures. If you’re really craving a similar flavor, though, perilla oil will do the trick.
Nutrition: Sesame oil vs olive oil
All types of olive oil have the same base nutritional profile but may differ in other vitamins and nutrients based on how much they are processed. Olive oil is generally known for being “healthy,” with a low saturated fat content and a very high monounsaturated fat content – 10g per tablespoon. Monounsaturated fat can keep your bad cholesterol levels in check.
Sesame oil is a little more balanced in its fat makeup. While its fat content is primarily monounsaturated fats (5.5g), it also has slightly more polyunsaturated fats (3.4g). Its overall fat content is also lower than olive oil (11.3g vs 14g).
As a rule of thumb, use all cooking oils and fats sparingly.
| Per tablespoon (15mL) | Sesame oil | Olive oil (All varieties) |
| Calories | 100 | 120 |
| Polyunsaturated | 3.4 g | 1.5 g |
| Monounsaturated | 5.5 g | 10 g |
| Saturated | 2.1 g | 2 g |
| Trans | 0 g | 0 g |
| Total Fat | 11.3 g | 14 g |
| Cholesterol | 0 | 0 |
The primary fat source is bolded.
How to store sesame oil and olive oil
Olive oil should never be left out on your counter. To make it last and keep it fresh, store your bottle in a cool, dark place, away from light and heat sources. It can last around 18 to 24 months unopened and up to 6 months open. Sesame oil has a more modest shelf life, lasting up to six months in the pantry or a year in the fridge. When sealed, it’ll last one year in the pantry and two years in the fridge.
Sesame oil vs olive oil: Which is better?
In my kitchen, sesame oil is reserved for specific Asian desserts, stir-fries, and noodle soups. It’s got that unmistakable nutty aroma where a little goes a long way. And on the flip side, olive oil is my “everything” oil for everyday cooking. Although I don’t use it much for baking, it lends a pleasant, light, and airy quality to many recipes. With so many cooking oils and fats on the market, I love to experiment to find out which pairs best with certain recipes – and I recommend you do the same!
FAQ
Neither is truly “better” than the other. Sesame oil is rich in healthy fats, antioxidants, and vitamin E, but olive oil is also popular for its heart-healthy properties and richness in healthy fats and antioxidants too. Both oils are relatively calorie-dense, so it’s best to consume them in moderation.
The answer depends on the flavor profile you’re looking for. Sesame oil will have a more powerful aroma and flavor that will provide that authentic Asian flair. Olive oil won’t impart that same nutty essence, but it’ll bring light fruity, and grassy notes for a subtle complexity. It can complement the flavors of the proteins and vegetables without overwhelming them.
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