Best Substitutes for Sesame Oil
Sesame oil shows up in two forms: toasted (dark) and untoasted (light). Toasted sesame oil is a finishing oil, not a cooking oil. Its smoke point sits around 350F, too low for stir-frying at 450F+. You add it at the end, just 1-2 teaspoons per dish, for that nutty, almost caramelized flavor that makes Asian dishes taste right.
Light sesame oil works for cooking but costs 3x more than peanut oil and delivers less flavor. Most recipes calling for sesame oil mean the toasted kind.
The challenge in substituting? Nothing else tastes like toasted sesame. It's made from seeds roasted at 300F until deep brown, then pressed. That roasting creates over 200 flavor compounds. Your substitute needs to either mimic that nuttiness or complement the dish differently.
Best Overall Substitute
Peanut oil at 1:1 ratio, plus 1/4 teaspoon tahini per tablespoon if you need the sesame flavor. Peanut oil has the right neutral-but-slightly-nutty profile and a 450F smoke point for actual cooking. The tahini trick adds back the sesame notes without the oil's intensity.
All Substitutes
Peanut oil
1:1Peanut oil brings mild nuttiness without competing flavors. Its 450F smoke point handles stir-frying where toasted sesame oil would burn. For finishing, it lacks the depth but won't clash with soy sauce, ginger, or garlic. Mix 1 tablespoon peanut oil with 1/4 teaspoon tahini to approximate toasted sesame's flavor in dressings.
Neutral oil (vegetable, canola, grapeseed)
1:1These oils contribute zero flavor, which works when other ingredients carry the dish. Your sauce stays balanced but loses the toasted, nutty backbone. In stir-fries, the high heat (425F+) means you're mostly after the oil's cooking properties anyway. For cold dishes, add 1/2 teaspoon soy sauce per tablespoon of oil to compensate for missing umami.
Tahini (thinned)
1 teaspoon tahini + 2 teaspoons neutral oil = 1 tablespoon sesame oilTahini is ground sesame paste, delivering concentrated sesame flavor without the oil format. Thin it with neutral oil to match sesame oil's consistency. This substitute nails the flavor in dressings and marinades but can't handle heat above 300F. The texture stays slightly thicker even when thinned.
Walnut oil
3/4:1 (use less)Walnut oil brings similar nuttiness but with a different profile, more earthy than toasted. Its strong flavor means you need 25% less. Smoke point of 320F limits it to finishing or cold prep. The flavor works best in dishes already featuring nuts or where sesame isn't the star.
Toasted sesame seeds + neutral oil
1 tablespoon oil + 1 teaspoon toasted seedsToast white sesame seeds in a dry pan for 3-4 minutes until golden. Grind half of them, leave half whole. Mix with neutral oil. This DIY version captures both flavor and texture. The ground seeds release oils while whole ones add crunch. Works only for finishing, not cooking.
Avocado oil
1:1Avocado oil's 520F smoke point makes it ideal for high-heat cooking where sesame oil would fail. It brings mild, buttery notes instead of nuttiness. Works when you need the oil's function more than its flavor. The creamy quality complements dishes with tahini or peanut sauce already included.
Perilla oil
1:1Common in Korean cooking, perilla oil has a nutty, slightly minty flavor. It's the closest match for Korean dishes specifically. Smoke point around 330F limits cooking use. Find it at Korean markets for $8-12 per bottle. The flavor is distinctive enough that it works as a 1:1 swap in Korean recipes but might taste off in Chinese or Japanese dishes.
Olive oil (light, not extra virgin)
1:1Light olive oil lacks the strong flavor of extra virgin, making it neutral enough for Asian cooking. Its 465F smoke point handles stir-frying. The slight fruitiness works in fusion dishes or when paired with plenty of garlic and ginger. Never use extra virgin, which tastes too Mediterranean and smokes at 325F.
How to Adjust Your Recipe
Most recipes use toasted sesame oil as a finisher, adding 1-2 teaspoons after cooking. When substituting, add your replacement oil at the same stage. For stir-fries, the wok needs to hit 450F+, so use high-smoke-point oils for cooking, then drizzle any sesame substitute after plating.
In marinades, sesame oil usually makes up 10-20% of the liquid. Keep that ratio with substitutes. For example, a marinade with 2 tablespoons soy sauce and 2 teaspoons sesame oil still needs 2 teaspoons of your substitute.
Cold preparations like sesame noodles rely entirely on the oil for flavor. Here, the tahini mixture or toasted seeds work best. Warm the noodles helps any substitute oil coat better, even in "cold" noodle dishes.
When Not to Substitute
Certain dishes exist specifically for sesame oil's flavor. Sichuan bang bang chicken needs that toasted sesame base for its sauce. Japanese goma-ae (sesame-dressed spinach) is literally named after sesame.
Korean dishes often specify perilla oil OR sesame oil, but not other substitutes, because both oils hold cultural significance. Dan dan noodles without sesame oil taste flat, no matter how much chili oil you add.
If a recipe calls for more than 2 tablespoons of toasted sesame oil, it's probably not meant for substitution. That much sesame oil means it's a primary flavor, not an accent.
Frequently Asked Questions
Can I use untoasted sesame oil instead of toasted?
Yes, but the flavor drops by 75%. Untoasted sesame oil tastes like mild vegetable oil with hints of sesame. To boost it, add 1/4 teaspoon soy sauce per tablespoon of oil, or toast 1 teaspoon of sesame seeds and grind them into the oil. The color difference alone tells the story: untoasted is pale yellow, toasted is deep amber to brown.
Is sesame oil necessary for fried rice?
No. Most restaurant fried rice uses neutral oil for cooking, then maybe 1 teaspoon sesame oil at the end. The wok hei (breath of the wok) flavor comes from 500F+ heat carbonizing the oil and ingredients, not from sesame specifically. Peanut oil at high heat delivers better fried rice than sesame oil at medium heat.
How much tahini equals sesame oil in dressings?
Start with 1 teaspoon tahini thinned with 2 teaspoons warm water to replace 1 tablespoon sesame oil. Tahini packs 3x more sesame flavor but also adds thickness and slight bitterness. In a standard sesame noodle sauce using 2 tablespoons sesame oil, try 2 teaspoons tahini mixed with 1/4 cup warm water, then adjust.