Calories in Sesame Oil: Nutrition Facts & Serving Sizes
Per 1 cup (218g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A tablespoon of sesame oil (14g) contains about 120 calories, all coming from fat. Per 100g, sesame oil provides 884 calories with 100g of fat and 0g of protein or carbs. Like all pure oils, sesame oil is calorie-dense: one tablespoon adds 120 calories to whatever you are cooking. The fat composition is mostly unsaturated: 41.7g of polyunsaturated fat and 39.7g of monounsaturated fat per 100g, with only 14.2g of saturated fat. Sesame oil contains 1.4mg of vitamin E and 13.6mcg of vitamin K per 100g. Sesame oil is prized for its distinctive nutty flavor, which is far stronger than neutral oils. A small amount goes a long way in Asian cooking. For anyone tracking macros, sesame oil is easy to over-pour since the flavor is strong but the calories are invisible. Measuring it accurately is important when cutting.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tablespoon (14g) | 120.2 | 0g | 0g | 13.6g | 0g |
| 1 tsp (5g) | 39.8 | 0g | 0g | 4.5g | 0g |
| 1 cup (218g) | 1927.1 | 0g | 0g | 218g | 0g |
| 100g | 884 | 0g | 0g | 100g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 884 | 44% |
| Protein | 0g | |
| Total Fat | 100g | 128% |
| Saturated Fat | 14.2g | 71% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 0mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 14.2g | 5% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Sesame Oil
Sesame oil is rich in unsaturated fats, with 41.7g of polyunsaturated fat and 39.7g of monounsaturated fat per 100g. The polyunsaturated fats include omega-6 fatty acids (linoleic acid), which support cell membrane health and inflammatory signaling. The monounsaturated fat (oleic acid) is the same heart-healthy fat found in olive oil, associated with improved cholesterol profiles.
Sesame oil contains unique antioxidants called sesamin and sesamolin, which are lignans found primarily in sesame seeds and oil. These compounds have been studied for their potential anti-inflammatory and cholesterol-lowering effects. While sesame oil is not a micronutrient powerhouse, the antioxidant activity of these lignans adds nutritional value beyond the fat content.
For cooking, sesame oil is worth distinguishing from toasted sesame oil. Refined sesame oil has a high smoke point (around 410 degrees F) and works for stir-frying. Toasted sesame oil has a lower smoke point and is best used as a finishing oil for flavor. Using sesame oil instead of vegetable oil or butter adds a distinct flavor that makes clean meals more enjoyable, which helps adherence to a diet long-term.
Dietary Considerations
Sesame oil is naturally gluten-free, vegan, and keto-friendly. It contains 0g of carbs and 0g of protein. For weight loss, sesame oil must be measured carefully because at 120 calories per tablespoon, it is easy to add 300 to 500 calories to a meal without realizing it. Use it as a flavoring agent in small amounts rather than as a cooking oil in large quantities. People with sesame allergies should avoid sesame oil.
Daily Intake (100g)
100g of sesame oil provides 44% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in sesame oil?
One tablespoon of sesame oil (14g) has about 120 calories. Per 100g, sesame oil contains 884 calories. All calories come from fat, as sesame oil contains no protein or carbs.
Is sesame oil good for weight loss?
Sesame oil is calorie-dense at 120 calories per tablespoon. It is not a weight-loss food on its own, but using small amounts for flavor in cooking can make diet foods more satisfying. The key is measuring portions accurately.
Is sesame oil healthy?
Sesame oil is predominantly unsaturated fat (41.7g polyunsaturated and 39.7g monounsaturated per 100g), making it a relatively healthy oil choice. It also contains unique antioxidants (sesamin and sesamolin) not found in other oils.
What is sesame oil used for in cooking?
Refined sesame oil can be used for stir-frying and high-heat cooking due to its high smoke point. Toasted sesame oil is used as a finishing oil for Asian dishes like ramen, fried rice, and noodles. A small amount adds strong nutty flavor.
Is sesame oil keto-friendly?
Yes, sesame oil is keto-friendly with 0g of carbs per tablespoon. It is pure fat, making it compatible with any ketogenic diet. Use it in moderation to avoid exceeding your calorie target.
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