Oils have been a hot topic in the food and healthy living niches – both of which we discuss on this blog. So, today, we’re going to talk about sesame oil vs olive oil.

Are you wondering which oil is the better choice when it comes to cooking?

Ever wonder if you can substitute one for the other in a recipe, or if the oils have the same health benefits?

Extra virgin olive oil and sesame oil are both popular options in the kitchen, but is one better than the other? We’re going to help you decide which to choose from for your cooking needs!

Sesame oil vs Olive oil | A cooking and health comparison

In this blog post, we’ll get into the differences between sesame oil vs olive oil to help you make an informed decision about which oil to include in your diet.

We’ll look at the nutritional value, flavor profiles, health benefits, and uses of both of these oils.

Before we get started, grab your FREE 55 Home Remedies Guide to Natural Wellness.

All About Sesame Oil

Sesame oil vs Olive oil | A cooking and health comparison

Sesame oil is one of many seed oils available on grocery store shelves these days. It’s made from sesame seeds, and it has a nutty flavor that adds depth and richness to any meal.

Be careful because its flavor is strong and can take over easily if you use too much!

Sesame oil a common ingredient in Asian and Middle Eastern dishes.

Nutritional Value

Sesame oil is a great source of healthy unsaturated fats, including Omega-6 fatty acids and Omega-9 fatty acids. It is also rich in vitamin E and B vitamins, which make it a great addition to any meal.


The health benefits of sesame oil include its ability to reduce inflammation and improve skin health. It has also been shown to reduce cholesterol levels and blood pressure and improve cognitive function.

Plus, sesame oil has been known to help protect against cancer, heart disease, and stroke, probably because of its anti-inflammatory properties.


Sesame oil is a great option for cooking, as it has a high smoke point, meaning that it won’t burn easily.

It can be used in stir-fries, sautés, and dressings, as well as for roasting vegetables or even as a marinade.

All About Olive Oil

Sesame oil vs Olive oil | A cooking and health comparison

Olive oil is a liquid fat from olives It’s the most common cooking oil in most kitchens. It’s also widely used in skincare and hair care products.

It has a pretty neutral flavor if you opt for refined olive oil, which is better for cooking.

When purchasing oil, you may also take into consideration unfiltered vs filtered olive oil.

Nutritional Value

Olive oil is a staple in many kitchens, because it’s a great source of healthy monounsaturated fats. It is also a great source of vitamin K and E, as well as antioxidants that help fight free radicals.

High quality olive oil has a higher ratio of monounsaturated fat and lower polyunsaturated fatty acids.

This is good because polyunsaturated fats are a necessary fat for our health. However, they should be eaten in moderation to prevent health problems.


The health benefits of olive oil are numerous, ranging from improving heart health to reducing inflammation.

Olive oil has been known to help protect against cancer, stroke, and other chronic diseases because of its high levels of antioxidants and anti-inflammatory properties.

It’s known for lowering the risk of heart attacks and the risk of heart disease altogether.


Olive oil is a good option for cooking, because it also has a high smoke point.

The flavor of extra-virgin olive oil does seem to change with high heat. However, that doesn’t mean you can’t use it for cooking.

Some claim it is best used for sauces and salad dressings.

Olive oil is also a great finishing oil, meaning it’s delicious to drizzle over a finished meal. This is something done a lot of Mediterranean cuisine.

If you’re into making tinctures for natural healing, such as oregano oil, than olive oil is a must have staple in your pantry.

Sesame Oil vs Olive Oil

Sesame oil vs Olive oil | A cooking and health comparison

Sesame oil and olive oil are considered some of the best cooking oils.

Both of these oils are liquid at room temperature. That means they are unsaturated fats that are healthier for you, overall – when compared to saturated and hydrogenated oils.

They may not always be able to be used interchangeably because of their flavor differences. But, there will be times you can substitute one for the other, depending on the meal you’re making and your preferences.

Let’s compare the two!

Nutritional Value

When comparing the nutritional value of sesame oil and olive oil, it’s clear that both are great sources of healthy fats and vitamins.

Sesame oil contains more Omega-6 and Omega-9 fatty acids, while olive oil is higher in vitamin E.

Both are great sources of antioxidants and can help protect against various diseases. Sesame oil has higher polyunsaturated fat than olive oil, so it should be used in even more moderation.



When comparing the benefits of the two oils, both have been known to reduce inflammation and lower risks for cardiovascular disease.

They have very similar benefits, but when you compare olive oil vs sesame oil, olive oil has higher levels of nutrients that result in more health benefits in the long run.

Plus, sesame oil has those higher levels of polyunsaturated fats, which overall makes olive oil the better option of these two healthy oils.


When comparing the uses of the two oils, they both work for cooking with high heat. They can be used for stir-fries and sautés, because of their higher smoke point.

Olive oil is also great for dressings and roasting vegetables because of its neutral flavor.

Sesame oil has a nutty flavor, while olive oil tends to have a more earthy taste.

Both of these oils could be used for deep frying, because of their smoke points.

Light extra virgin olive oil can be used in many different dishes, because of its mild flavor.

Sesame seed oil has a mild flavor, but it can still overtake a meal if you use too much -because its flavor is distinct.

Sesame oil vs Olive oil | A cooking and health comparison

Downsides of Sesame Oil and Olive Oil

Olive and sesame oil are both high in calories

  • Oils are the most calorically dense foods on the planet, because they are straight fat with all the other beneficial components of the food removed. So they should definitely be used in moderation if you are trying to watch your calorie intake.

  • You could also opt for eating the whole food instead.

  • Oil is basically 100% fat.

  • Whole olives are only around 20% fat and are the source of all the health benefits of olive oil.

  • Olives have all the same benefits and more since you’ll also be getting the healthy fiber of a whole food.

Olive oil is expensive compared to other cooking oils

  • Sesame oil can be expensive, too, but it tends to be less expensive than olive oil.

  • It takes a lot of olives and sesame seeds to make their oils, which means the production of these oils can be costly, and that translates to the price in the grocery store.

  • Since these oils have great health benefits, it may be worth it to splurge.

Sesame oil has a strong flavor

  • A sesame oil should be used sparingly to avoid overpowering a dish.

  • This can sometimes be the case with olive oil, too, depending on the type of olive oil you get.

  • Darker forms of olive oil will be overpowering and can sometimes have a bad taste, depending on the brand and quality of the oil.

Final Thoughts on Sesame Oil vs Olive Oil

When it comes to a comparison of sesame oil vs olive oil, there’s no doubt that either of these two oils has health benefits and great uses in the kitchen.

How much you use either oil should depend on the number of calories you are okay with adding to your diet.

Oils can be sneaky, because they are all fat and high calorie. Therefore, they can easily cause weight gain or prevent weight loss when used regularly.

Olive oil comes out on top as the healthier option, but sesame oil is also great in moderation.

Before you go, here are more posts you’ll enjoy:

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Sesame oil vs Olive oil | A cooking and health comparison

Sesame Oil vs Olive Oil