Sesame oil, also known as dầu mè in Vietnamese, is a treasured culinary and medicinal oil with deep roots in ancient cultures. Extracted from sesame seeds, this aromatic oil is more than just a cooking ingredient—it’s a symbol of longevity, a cornerstone of traditional recipes, and a holistic remedy used for centuries across Asia, the Middle East, and Africa.

Whether you’re a home cook, a food enthusiast, or someone exploring healthy dietary options, this article will guide you through everything you need to know about sesame oil: its origins, varieties, production methods, culinary uses, health benefits, and how to select and store it properly.

1. The Origins and Cultural Significance of Sesame Oil

Sesame oil has a history stretching back over 5,000 years. It is one of the oldest oils known to humanity, with early records indicating its use in Mesopotamia, India, China, and Egypt. Ancient texts refer to sesame as a sacred crop, with mentions in Ayurvedic medicine and ancient Chinese pharmacopoeia.

In Vietnam and other East Asian cultures, sesame oil holds a respected place in both cooking and traditional medicine. It is known for its warming properties, often used to stimulate appetite, improve digestion, and balance the body’s internal energy (or “Qi” in Chinese medicine).

2. Types of Sesame Oil: Know the Differences

There are three main types of sesame oil, each offering different flavors, colors, and uses in the kitchen:

2.1. Toasted Sesame Oil (Dark Sesame Oil)

• Color: Deep amber or dark brown
• Flavor: Strong, nutty, roasted aroma
• Uses: Drizzling over finished dishes, seasoning, dipping sauces

This is the most commonly used sesame oil in East Asian cuisine, especially in Korean, Chinese, and Vietnamese dishes. It is made from toasted sesame seeds, which gives it its rich flavor and color.

2.2. Light Sesame Oil (Untoasted or Cold-Pressed)

• Color: Pale yellow to golden
• Flavor: Mild, slightly nutty
• Uses: Sautéing, frying, dressings, marinades

Made from raw sesame seeds, this version has a more subtle flavor and is suitable for cooking at higher temperatures. It’s more common in Indian and Middle Eastern cuisines.

2.3. Blended Sesame Oil

• A mix of sesame oil and other vegetable oils like soybean or canola oil
• Usually less expensive but lacks the depth of pure sesame oil

This type is commonly found in commercial cooking due to its affordability and longer shelf life, though it may not offer the same health benefits or taste intensity.

3. How Sesame Oil Is Made

The process of making sesame oil involves a few careful steps that help preserve the nutritional content and distinct aroma of the sesame seeds.

3.1. Cleaning and Roasting (Optional)

Sesame seeds are thoroughly cleaned to remove impurities. For toasted sesame oil, the seeds are then roasted at a controlled temperature to develop the rich, nutty aroma.

3.2. Pressing

The cleaned (and sometimes roasted) sesame seeds are placed in a hydraulic or screw press to extract the oil. Cold-pressed methods retain more nutrients, while heated pressing produces stronger flavors.

3.3. Filtration

The extracted oil is filtered to remove any remaining solids. Premium oils undergo minimal filtration to preserve their nutrients, while commercial oils may be further refined.

3.4. Bottling

The finished sesame oil is bottled and sealed. For premium quality, it’s often stored in dark glass bottles to protect it from light and oxidation.

4. Nutritional Profile of Sesame Oil

Sesame oil isn’t just flavorful—it’s packed with nutrients that can support overall health.

These components contribute to heart health, anti-inflammatory effects, and cholesterol regulation.

5. Health Benefits of Sesame Oil

5.1. Heart Health

Sesame oil is high in unsaturated fatty acids, particularly omega-6 and omega-9, which can help reduce bad cholesterol (LDL) and improve good cholesterol (HDL), supporting cardiovascular health.

5.2. Antioxidant Properties

Rich in sesamin, sesamol, and vitamin E, sesame oil acts as a natural antioxidant. These compounds help combat oxidative stress, reducing the risk of chronic diseases and premature aging.

5.3. Anti-Inflammatory Effects

Sesame oil contains compounds that can reduce inflammation, making it useful in managing conditions like arthritis and joint pain. It’s also used in Ayurvedic massages for its soothing properties.

5.4. Skin and Hair Health

Topically applied, sesame oil moisturizes the skin, promotes healing, and protects against UV rays. It’s often used in hair treatments to nourish the scalp, prevent dandruff, and strengthen hair strands.

5.5. Oral Health

In traditional Indian practices like oil pulling, sesame oil is swished in the mouth to remove toxins and improve oral hygiene. It’s believed to reduce plaque, whiten teeth, and freshen breath.

6. Culinary Uses of Sesame Oil

Sesame oil is a culinary chameleon. From marinades to sauces, it brings depth and flavor to many dishes.

6.1. Finishing Oil

Toasted sesame oil is rarely used for frying due to its low smoke point. Instead, it’s drizzled over cooked dishes like:

• Stir-fries
• Soups (like miso or noodle soup)
• Rice and noodle bowls
• Grilled meats or vegetables

Just a teaspoon adds a punch of umami and aroma.

6.2. Marinades and Dressings

Mixed with soy sauce, vinegar, ginger, or garlic, sesame oil makes savory marinades and vinaigrettes for salads, tofu, and grilled dishes.

6.3. Dipping Sauce

Combine sesame oil with hoisin sauce, chili paste, or ponzu for a delicious dip for:

• Dumplings
• Spring rolls
• Grilled meats

6.4. Cooking Oil (Light Sesame Oil)

Cold-pressed or light sesame oil can be used for sautéing vegetables, frying rice, or stir-frying proteins. It has a higher smoke point and a milder taste, making it suitable for everyday cooking.

7. How to Choose and Store Sesame Oil

7.1. Choosing Quality Sesame Oil

• Check the label: Look for 100% pure sesame oil with no added fillers.
• Color and smell: Dark sesame oil should have a deep color and roasted aroma; light sesame oil should be pale and nutty.
• Cold-pressed is best for health benefits, though it may cost more.

7.2. Storage Tips

• Store in a cool, dark place away from heat and sunlight.
• Once opened, sesame oil should be used within 6 months for best flavor.
• Refrigeration can extend its shelf life but may cause clouding (which disappears at room temperature).

8. Traditional and Modern Uses Beyond Cooking

Sesame oil isn’t just for food—it’s also used in:

8.1. Traditional Medicine

In both Traditional Chinese Medicine (TCM) and Ayurveda, sesame oil is used to balance the body’s internal energy, relieve constipation, and treat wounds.

8.2. Skincare and Body Massage

Thanks to its moisturizing and healing properties, sesame oil is a common base oil in massage therapy, especially in abhyanga, the Ayurvedic full-body massage ritual.

8.3. Natural Remedy for Constipation

A spoonful of sesame oil taken on an empty stomach is a folk remedy in many cultures to relieve digestive issues.

9. Sesame Oil Around the World

9.1. In Vietnamese Cuisine

Dầu mè is commonly used in:

• Stir-fried vegetables (rau xào)
• Braised dishes (thịt kho)
• Dipping sauces
• Sesame rice balls and desserts

Its use enhances flavor and aroma, especially in vegetarian and Buddhist-inspired dishes.

9.2. In Korean Cuisine

Used in almost every Korean dish—bibimbap, japchae, and banchan side dishes—it is a defining flavor of Korean food.

9.3. In Japanese Cuisine

Often used in dressings, cold noodle sauces, and stir-fried dishes. Goma-abura (sesame oil in Japanese) is essential in yakiniku and gyoza.

9.4. In Indian Cuisine

Used for deep-frying and pickling, sesame oil is known as gingelly oil in South India and is considered sacred in religious offerings and cooking.

10. Conclusion: A Tiny Seed with Immense Power

Sesame oil (dầu mè) is truly a culinary and wellness powerhouse. From its ancient medicinal roots to its vital role in modern global cuisine, sesame oil continues to earn its title as “liquid gold.” Its balance of flavor, nutrition, and healing potential makes it a must-have in every kitchen.

Whether you’re seasoning your favorite dish or seeking natural ways to support your health, sesame oil offers something for everyone. Embrace this golden elixir, and discover the richness it can bring to both your plate and your life.