7 Types Of Sesame Oils Every Home Cook Should Know

From delicate cold-pressed sesame oils to dark, deeply roasted versions, here’s how to pick the right bottle and what to do with it once you get home.

Walk into any supermarket and you’ll find an entire shelf of sesame oils staring back at you. Most of us do what we always do—grab whichever bottle is on promotion, head home, and use it for everything from stir-fries to salad dressings.

The thing is, not all sesame oils are meant to be used the same way. Some are made for cooking, while others are better saved for the final drizzle. Choosing the right one doesn’t just improve your food but it can completely change the flavour of a dish. Here’s a guide to the different varieties and what each does best. You can thank us later.

White sesame oil

Made from raw, unroasted sesame seeds, white sesame oil is the silent achiever of the family. Pale in colour with a light, nutty flavour, it adds richness without overpowering the other ingredients.

Best for: Salad dressings, dips, light sautéing, baking, and homemade mayonnaise.

Health benefits: Rich in unsaturated fats, vitamin E, and naturally occurring antioxidants, making it a good everyday cooking oil when used in moderation.

Black sesame oil

Made from black sesame seeds, this variety has a deeper, earthier flavour with subtle smoky notes. It’s especially popular in Korean, Japanese, and Chinese cooking, where just a drizzle at the end of cooking can add remarkable depth.

Best for: Stir-fries, Asian soups, noodles, rice dishes, congee, grilled meats, and Asian vegetable dishes. It’s best added just before serving so its aroma stays intact.

Health benefits: Naturally rich in antioxidants and contains minerals such as calcium and magnesium. Black sesame has also long been associated with traditional wellness practices.

Toasted sesame oil

This is probably the bottle you’re most familiar with. Made from toasted sesame seeds, it’s dark, fragrant, and intensely nutty. A little goes a very long way, so think of it as a seasoning rather than your primary cooking oil.

Best for: Fried rice, dumpling sauces, fried noodle dishes, marinades, and finishing Asian-inspired dishes.

Health benefits: Contains heart-friendly unsaturated fats and natural antioxidants such as sesamol.

Cold-pressed sesame oil

Cold-pressed describes the extraction method rather than the seed itself. Because the oil is extracted without high heat, it retains more of its natural flavour and nutrients, resulting in a cleaner, fresher taste.

Best for: Grain bowls, roasted vegetables, all kinds of greens, and light cooking.

Health benefits: Rich in vitamin E and antioxidants, with minimal processing that helps preserve its natural nutritional profile.

Wood-pressed sesame oil

Also known as mara chekku, ghani, or stone-milled sesame oil, it is extracted using wooden presses instead of modern machinery. The slower extraction process produces an unrefined oil with a fuller aroma and richer texture.

Best for: Finishing dishes and recipes where the oil’s flavour takes centre stage. Some people also use it in DIY skincare routines.

Health benefits: Naturally retains antioxidants and nutrients thanks to its low-heat extraction process.

Organic sesame oil

Organic sesame oil isn’t a separate variety, but rather sesame oil produced from organically grown seeds. It can be either toasted or untoasted, depending on the brand.

Best for: Everyday cooking and recipes where ingredient quality matters.

Health benefits: Offers a nutritional profile similar to conventional sesame oil while appealing to those looking to minimise exposure to synthetic pesticides.

Extra virgin sesame oil

Extra virgin sesame oil is made from the first pressing of premium sesame seeds. It’s unrefined, delicately flavoured, and prized for its fresh, nutty character. Unlike toasted sesame oil, it’s not intended solely as a finishing oil.

Best for: Recipes where the oil is served raw or only gently heated.

Health benefits: Naturally rich in antioxidants, vitamin E, and healthy unsaturated fats.

Don’t overlook blended and infused sesame oils

Not every bottle labelled ‘sesame oil’ is 100% sesame. Many supermarket versions are blended with neutral oils such as soybean or canola, making them more affordable and milder in flavour. They’re great for everyday stir-fries, wok cooking, and recipes where you want just a hint of sesame without the intensity of pure oil.

Then there are infused sesame oils, flavoured with ingredients such as garlic, chilli, ginger, Sichuan pepper, or yuzu. Think of these as the finishing touch—a quick drizzle that instantly lifts noodles, dumplings, grilled vegetables, or even a simple bowl of rice. After all, the best sesame oil isn’t necessarily the most expensive bottle on the shelf. It’s simply the one that’s right for the dish you’re making.

Opening image: Olena Rudo | Vecteezy