How Many Calories in Sesame Oil? Nutrition Facts & Macros
One tablespoon of sesame oil (13.6g) has 884 calories
Protein 0g · Carbs 0g · Fat 100g
Sesame oil is a staple in Asian cooking — prized for its distinctive nutty aroma and balanced fatty acid profile. Whether you're tracking calories, measuring cooking portions, or comparing oils, knowing the exact nutrition facts matters. Here's everything you need to know about sesame oil calories and macros, based on USDA data. Like all pure oils, sesame oil contains virtually no water — it is nearly 100% pure fat, which explains its extremely high calorie density. What sets sesame oil apart is its unusually balanced ratio of polyunsaturated (41.7g) and monounsaturated (39.7g) fats.
3699 kJ · per 100g
Calorie Calculator: Sesame Oil
100 g Sesame Oil contains 884 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 teaspoon (4.5g) | 40 kcal | 0g | 0g | 4.5g |
| 1 tablespoon (13.6g) | 120 kcal | 0g | 0g | 13.6g |
| 100 grams | 884 kcal | 0g | 0g | 100g |
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Sesame Oil — Nutrition Facts
| Sesame Oil | per 100g |
|---|---|
| Calories | 884 kcal |
| Protein | 0 g |
| Fat | 100 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 0 mg |
| Potassium | 0 mg |
| Water | 0 g |
Source: USDA FoodData Central (FDC ID: 171016) · Data verified April 2026
Variations
Toasted (dark) sesame oil
Same calories as light sesame oil (884 kcal/100g). Made from roasted sesame seeds, giving it a deep amber color and intense nutty flavor. Used as a finishing oil, not for high-heat cooking — the roasting process lowers the smoke point. Typically used in small amounts (1-2 teaspoons) to flavor stir-fries, soups, marinades, and dressings. A staple in Chinese, Japanese, and Korean cooking.
Light (refined) sesame oil
Same calories (884 kcal/100g) and fat composition as toasted. Made from raw (unroasted) sesame seeds through pressing and refining. Pale yellow color with a mild, neutral flavor. High smoke point (~230°C / 450°F) makes it excellent for deep-frying, stir-frying, and general cooking. Common in Indian and Middle Eastern cuisines. Does not have the distinctive nutty aroma of toasted sesame oil.
Cold-pressed sesame oil
Same calories (884 kcal/100g) and fat composition as other sesame oils. Extracted mechanically without heat or chemicals, retaining more sesamol and sesamin — natural antioxidants unique to sesame. Light golden color with a subtle, clean sesame flavor. Smoke point similar to EVOO (~210°C). Popular in Ayurvedic cooking and oil pulling. The most nutrient-dense form, though the caloric and macronutrient profile is identical.
Dietary Perspectives
For Weight Loss
At 884 kcal per 100 g, sesame oil is pure fat — extremely calorie-dense. A tablespoon (~13.6 g, ~120 kcal) adds significant calories to any dish. Toasted sesame oil's intense flavor lets you use less — 1 teaspoon (~40 kcal) can season an entire stir-fry. Use measured amounts during a deficit. Its balanced PUFA:MUFA ratio (41.7g:39.7g) supports satiety better than some refined oils.
For Athletic Performance
Sesame oil provides pure fat (100 g per 100 g) with 0 g of carbohydrates or protein — not a training fuel. It slows digestion significantly. Its balanced polyunsaturated and monounsaturated fat profile supports cell membrane repair and reduces exercise-induced inflammation. Use in meals well before training (3+ hours) or in recovery meals. The natural antioxidants sesamol and sesamin may support post-exercise recovery.
For Keto
Excellent for a ketogenic diet with 0 g of net carbs and 100 g of fat per 100 g. Sesame oil's balanced PUFA:MUFA ratio (41.7g:39.7g) diversifies your fat intake — important on keto where fat is the primary fuel. Use light sesame oil for cooking and toasted for finishing. A tablespoon adds 13.6 g of pure fat with zero carb impact. The natural antioxidants sesamol and sesamin are a bonus not found in most cooking oils.
Frequently Asked Questions
How many calories are in a tablespoon of sesame oil?
One tablespoon of sesame oil (13.6g) contains approximately 120 calories. One teaspoon (4.5g) has about 40 calories. Per 100g, sesame oil has 884 calories — making it one of the most calorie-dense foods. Every tablespoon adds significant calories, so measuring is important when tracking intake.
What is the fat profile of sesame oil?
Sesame oil has a uniquely balanced fat profile. Per 100g, it contains 41.7g polyunsaturated fat (omega-6 linoleic acid), 39.7g monounsaturated fat (oleic acid), and 14.2g saturated fat. This near-equal PUFA:MUFA ratio is unusual among cooking oils — most oils are dominated by one type. The polyunsaturated fats support cell membrane health, while the monounsaturated fats are linked to cardiovascular benefits.
How is sesame oil used in cooking?
Sesame oil comes in two main forms. Toasted (dark) sesame oil has a strong nutty flavor and is used as a finishing oil — drizzled on stir-fries, soups, and dressings. Light (refined) sesame oil has a neutral flavor and a high smoke point (~230°C / 450°F), making it suitable for deep-frying and sauteing. Both have the same calorie content (884 kcal/100g). A little toasted sesame oil goes a long way — typically 1-2 teaspoons per dish.
Is sesame oil good for weight loss?
Sesame oil is very calorie-dense at 120 calories per tablespoon, so portion control is essential during a calorie deficit. However, its balanced polyunsaturated and monounsaturated fats promote satiety. Toasted sesame oil is particularly useful for weight loss because its intense flavor means you need very little — just 1 teaspoon (40 calories) can flavor an entire dish. The key is measuring, not pouring.
Is sesame oil good for keto?
Sesame oil is excellent for a ketogenic diet with 0g of net carbs and 100g of fat per 100g. It adds pure fat to meals with zero impact on carb limits. Use light sesame oil for cooking and toasted sesame oil as a finishing drizzle. A tablespoon adds 13.6g of fat. Its balanced PUFA:MUFA profile also supports the varied fat intake recommended on keto.
How does sesame oil compare to olive oil?
Both sesame oil and olive oil have 884 kcal per 100g and are 100% fat. The key difference is fat composition: olive oil is predominantly monounsaturated (73g MUFA vs 10.5g PUFA), while sesame oil has a more balanced profile (39.7g MUFA vs 41.7g PUFA). Olive oil has less saturated fat (13.8g vs 14.2g). For cooking, light sesame oil has a higher smoke point (~230°C vs ~210°C for EVOO). Flavor-wise, they serve different cuisines — sesame for Asian dishes, olive for Mediterranean.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sesame Oil | 884 | 0g | 0g | 100g |
| Olive Oil | 884 | 0g | 0g | 100g |
| Coconut Oil | 892 | 0g | 0g | 99.06g |
| Avocado Oil | 884 | 0g | 0g | 100g |
| Butter (Unsalted) | 717 | 0.85g | 0.06g | 81.11g |
per 100g
At 884 kcal per 100g, sesame oil matches olive oil and avocado oil in calorie density — all pure oils are nearly identical. One tablespoon (13.6g) has about 120 calories. Its balanced PUFA:MUFA ratio (41.7g:39.7g) sets it apart from olive oil (MUFA-dominant) and makes it a versatile cooking fat.
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