Plain sesame oil is pressed from raw seeds; toasted sesame oil is pressed from roasted ones. The raw kind is pale gold and mild enough to cook with at moderate heat. The toasted kind is dark brown, intensely nutty and used by the half-teaspoon as a seasoning at the end. They are not interchangeable, and a recipe that says "sesame oil" usually means one or the other very specifically.

The three sesame oils compared

Plain sesame oil

Pressed from untoasted seeds, plain sesame oil has a light colour and a soft, nutty flavour that sits in the background. It is common in South Indian and Middle Eastern cooking, where it is used as an everyday oil. Our cold pressed Sesame Oil is this kind: unrefined, mild and made for marinades, dressings and gentle stir-fries.

Because it is unrefined, keep the heat moderate. It is happy in a wok at a medium sizzle, but it isn't a deep-frying oil — for that, see our smoke point guide.

Toasted sesame oil

Roasting the seeds before pressing transforms the oil. It turns dark and takes on a deep, almost smoky nuttiness that dominates anything it touches. That strength is its purpose: a few drops finish a bowl of noodles, a dipping sauce or a plate of greens. Cooking with it in a hot pan burns off the aroma and can leave a bitter taste.

Where black sesame fits

Black sesame oil is pressed from black sesame seeds rather than the usual pale ones. Cold pressed, it is deeper and richer than plain sesame oil but rounder and less smoky than toasted — with a slightly mineral, almost cocoa-like note. It works as a finishing oil in the same places as toasted sesame, and is also a natural fit for desserts, where black sesame is a classic flavour in Japan and Korea.

Black sesame oil is often confused with black seed oil, which comes from an entirely different plant. We untangle the two in Black Seed Oil vs Black Sesame Oil.

Which one does a recipe want?

• "Toasted" or "dark" sesame oil, or an East Asian recipe using a teaspoon or less — it wants toasted sesame oil, added at the end.
• A recipe using several tablespoons for cooking — almost certainly plain sesame oil, or it may intend a neutral oil with a little toasted oil for flavour.
• An Indian recipe calling for gingelly or til oil — plain sesame oil.
• A dressing — either. Plain sesame for a mild base; toasted or black sesame for a pronounced sesame flavour.

Can you substitute one for the other?

Swapping toasted for plain in a cooking role is the one to avoid — the dish will taste overpoweringly roasted and the oil can scorch. Going the other way works in a pinch: if a recipe asks for a few drops of toasted oil and you only have plain or black sesame, use a little more and add it at the end. You'll get a gentler sesame note rather than the full roasted hit.

A useful combination: cook with a neutral oil or plain sesame oil, then finish with a few drops of toasted or black sesame oil. See What Is a Neutral Oil? for the thinking behind that split.

Five ways to use sesame oils

• Dipping sauce: soy sauce, rice vinegar, grated ginger and a few drops of black or toasted sesame oil.
• Greens: steam pak choi or tenderstem, then dress with plain sesame oil, garlic and a drop of the dark oil.
• Noodles and fried rice: finish off the heat with toasted or black sesame oil and sliced spring onion.
• Marinade: plain sesame oil with soy, garlic and a little honey for tofu, chicken or aubergine.
• Dessert: a few drops of black sesame oil in a honey drizzle over vanilla ice cream or panna cotta.

Allergen note

Sesame is a declarable allergen in the UK, and all three oils on this page are sesame products. If you're cooking for guests, treat any sesame oil as sesame on the menu or label.

Storage

All sesame oils keep best in a cool, dark cupboard with the cap tight. Plain sesame oil is relatively stable; toasted and black sesame oils lose their aroma faster once opened, so buy a size you'll finish while the flavour is at its best.

Frequently asked questions

What is the difference between sesame oil and toasted sesame oil?

Plain sesame oil is pressed from raw seeds and is pale and mild enough for gentle cooking. Toasted sesame oil is pressed from roasted seeds, is dark and intensely nutty, and is used in small amounts as a finishing oil.

Can you cook with toasted sesame oil?

It is best added at the end. High heat burns off its aroma and can make it bitter. Cook with plain sesame oil or a neutral oil and finish with the toasted oil.

Can I use plain sesame oil instead of toasted?

In a pinch, yes — use a little more and add it at the end. You'll get a gentler sesame flavour rather than the full roasted note.

What is black sesame oil?

Oil pressed from black sesame seeds. Cold pressed, it is richer and deeper than plain sesame oil but rounder and less smoky than toasted, and is used as a finishing oil and in desserts.

Is sesame oil an allergen?

Yes. Sesame is a declarable allergen in the UK, and plain, toasted and black sesame oils are all sesame products.

Which sesame oil is best for stir-fries?

Plain sesame oil or a neutral oil for the cooking, with a few drops of toasted or black sesame oil added at the end for flavour.

The short version

Plain sesame oil cooks; toasted and black sesame oils finish. Use plain sesame oil in marinades, dressings and gentle stir-fries, and a few drops of black sesame oil over noodles, greens and desserts once the heat is off.