Healthier Cooking: Benefits of Fat Free Sesame Oil

Fat free sesame oil – have you heard of it? I hadn’t either until I started researching healthier oil options.

With rising rates of heart disease, finding ways to cut artery-clogging saturated fat is so important.

Yet flavorful oils like olive and sesame add so much to cooking.

How do you get that nutty sesame taste without all the fat?

Enter fat free sesame oil.

This lighter oil removes most of the fat while keeping the toasty sesame flavor.

I learned that by filtering out the fatty acids, you can cut the saturated fat a whopping 80%.

That’s huge! As someone trying to cook heart-healthy meals for my family, fat free sesame oil could be a game changer.

Want to learn more about this lesser known but potentially life-saving oil? Keep reading for interesting facts and tips!

I’ll share how to use fat free sesame oil to boost flavor and cut calories.

With some simple swaps, you can make everyday meals healthier.


What is fat free sesame oil?

Fat free sesame oil (1) is a healthier alternative to traditional sesame oil, offering a lighter taste without compromising on flavor.

Incorporating fat free sesame oil in your cooking allows you to enjoy the distinct nutty aroma and enhance the taste of your dishes while maintaining a balanced diet.

Health Benefits and Risks of Sesame Oil

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When it comes to health, sesame oil is a mixed bag.

On one hand, research shows it can lower blood pressure and cholesterol levels.

The lignans in sesame have antioxidant effects that help protect your heart.

One study found people who consumed sesame oil daily saw a significant drop in LDL or “bad” cholesterol.

The polyunsaturated fats may also reduce inflammation linked to heart disease.

But plain sesame oil is high in calories – 120 per tablespoon!

It has a good amount of monounsaturated fat, but still contains some saturated fat and calories that can add up quickly.

This is where fat free sesame oil really shines. By removing the fatty acids, almost all the saturated fat is eliminated.

One tablespoon of fat free sesame oil has about 45 calories versus 120 calories in regular sesame oil. That’s a huge calorie saver!

The bottom line is fat free sesame oil provides the same great flavor with a fraction of the calories and saturated fat.

You get all the heart healthy benefits of sesame’s antioxidants without the extra fats that can clog arteries.

For supporting cardiovascular health through diet, fat free sesame oil is a smart choice over plain sesame oil.

Understanding Fat Free Sesame Oil

Fat Free Sesame Oil

What exactly is fat free sesame oil? How does it keep the flavor without the fat?

Regular sesame oil is extracted from pressed sesame seeds.

This oil contains omega-6 and omega-9 fatty acids (2) that provide health benefits.

But it also has 120 calories and 14 grams of fat per tablespoon, including some saturated fat.

To make fat free sesame oil, manufacturers remove the fatty acids while retaining the sesame’s aroma compounds.

This intensifies the oil’s nutty, toasted flavor.

Fat free sesame oil has at least 80-90% less fat and calories than regular sesame oil.

Removing the fats also gives fat free sesame oil a high smoke point of 450°F.

It won’t burn or turn bitter when heated to high temperatures.

This makes fat free sesame oil perfect for sautéing, stir-frying, roasting, and baking.

So in summary – fat free sesame oil provides all the great roasted sesame taste without all the fat and calories.

This lets you cook flavorful Asian inspired dishes in a much healthier way.

Comparing Cooking Oils: Sesame Oil vs Others

Fat Free Sesame Oil

How does sesame oil nutrition compare to other cooking oils? Here’s a quick look:

  • Olive oil is another healthy option with heart protecting fats. But it has 119 calories and 14g fat per tablespoon, close to sesame’s 120 calories and 14g fat.
  • Vegetable and canola oils have less saturated fat at around 120 calories and 14g total fat per tablespoon. But they lack sesame’s nutty flavor.
  • Coconut oil has 117 calories and 14g saturated fat per tablespoon. It contains Medium Chain Triglycerides (MCTs) that may aid weight loss. But coconut oil is nearly 90% saturated fat.
  • Sesame oil beats out butter, which packs a whopping 102 calories and 12g saturated fat per tablespoon.
  • Fat free sesame oil is the lowest calorie option by far with just 45 calories and under 1g fat per tablespoon.

So for the lightest taste and calories, fat free sesame oil comes out on top. Use it anywhere you’d use olive, vegetable or coconut oils for meals that are satisfying yet waistline friendly.

Substitutes for Sesame Oil

Fat Free Sesame Oil 2

What can you use when you run out of sesame oil? Several oils make good stand-ins.

Olive oil has a similar rich, nutty flavor. It won’t give an authentic Asian taste.

But it works well for sautéing veggies or making salad dressings. Olive oil also has heart healthy fats.

Vegetable oil is more neutral tasting than sesame.

It won’t provide much flavor.

But it can be used in a pinch for stir frying.

Vegetable oil withstands high heat well.

Coconut oil is another possibility.

It will give a subtle coconutty aroma.

Coconut oil has a high smoke point, so it’s suitable for frying or sautéing. But the taste will be noticeably different from sesame.

For salad dressings and marinades, try nut oils like walnut or almond.

They have a mild nutty quality close to sesame flavor.

You can also use peanut or avocado oil. Just avoid frying as they have low smoke points.

Toasted sesame oil can be stretched by blending with neutral oils.

Try mixing a small amount into vegetable or coconut oil.

This will impart sesame flavor when you don’t have much on hand.

When recipes need that distinct sesame taste, there’s no great stand-in.

If you wanted to know more about the comparison, check out the article about sesame oil vs black seed oil.

But these oils can work well enough in a pinch! Give them a try if you’re out of sesame oil.

Cooking with Fat Free Sesame Oil

Fat free sesame oil isn’t just for drizzling over a finished dish.

With its light flavor and high smoke point, it can be used for sautéing, stir frying, even baking.

I like using fat free sesame oil to cook up veggie stir fries.

The light oil lets the natural flavors of the vegetables shine.

A tablespoon or two is all you need for a large skillet of broccoli, peppers, carrots, snap peas and mushrooms.

Sauté until the veggies get tender and lightly browned.

Finish with a splash of soy sauce and sesame oil for flavor.

Fat free sesame oil is also great for making heart healthy marinades.

Whisk together the oil, rice vinegar, minced garlic, ginger and a touch of chili paste.

Let chicken or tofu marinate for 30 minutes, then cook up in a pan or on the grill.

For baking, substitute fat free sesame oil 1:1 for other oils in recipes for muffins, quick breads and cookies.

The sesame flavor comes through lightly.

For something like banana bread, walnuts complement it nicely.

With its high smoke point and mild flavor, fat free sesame oil is endlessly versatile.

Use it anywhere you’d normally use vegetable, canola or olive oil.

Your food will benefit from the antioxidant power of sesame without excess calories.

Recipes and Ideas: Fat Free Asian Salad Dressing

Whip up this easy homemade salad dressing with the nutty flavor of fat free sesame oil.

It’s much healthier than store bought with far less fat and sugar.

Start with 3 tablespoons fat free sesame oil and 2 tablespoons rice vinegar.

To this, add 1 minced garlic clove, 1 teaspoon honey, 1 teaspoon low sodium soy sauce, a pinch of ground ginger, and a few grinds of black pepper.

Whisk everything together, or shake vigorously in a jar to blend.

Pour the Asian vinaigrette over mixed greens, shredded cabbage, carrots, cucumber, bell pepper strips or any favorite salad veggies.

Top with chopped peanuts or edamame for extra crunch.

Make it even lighter by swapping the honey for a zero calorie sweetener.

Play around with additional herbs like cilantro or basil.

A sprinkle of red pepper flakes adds a spicy kick.

With so few calories, this flavorful dressing can be enjoyed often.

The fat free sesame oil provides a rich taste without weighing down your salad.

Keep a jar in the fridge to liven up healthy lunches and side salads anytime.

Where to Buy Fat Free Sesame Oil

Wondering where to find this wonder oil? Look for fat free sesame oil at health food stores or specialty Asian markets.

Online retailers like Amazon also carry it.

  • La Tourangelle makes a good toasted sesame oil that’s free of fat and cholesterol.
  • Spectrum Naturals has an organic expeller pressed fat free sesame oil.
  • Eden Foods produces a reduced sodium Japanese style sesame oil with 80% less fat than regular.

Prices range from $8-$12 for an 8 ounce bottle.

Be sure to compare the fat and calorie content, as some “light” sesame oils are only slightly lower than regular.

Once opened, store fat free sesame oil in the refrigerator to keep it fresh.

It will remain good for about 6 months.

Adding just a teaspoon of fat free sesame oil can give a flavor boost and heart helping benefits.

Try this tasty oil for dipping sauces, noodle bowls, stir fries and more.

With a long shelf life and many uses, it’s worth keeping a bottle on hand.


While fat free sesame oil is not yet as well known as olive or vegetable oils, its heart healthy benefits show so much promise.

By using this oil in place of traditional sesame, you can significantly decrease saturated fats and calories.

That matters for supporting long term health.

I hope by sharing a bit about fat free sesame oil, I’ve opened your eyes to a tasty new option.

Try introducing this oil into your cooking routine for lighter Asian flavors.

And let me know how it goes! Comment below on your favorite uses – salad dressings, stir fries, marinades?

I’d love to hear your experiences with fat free sesame oil.

Give it a taste…your heart will thank you.



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