How Much Sesame Oil to Substitute for Canola Oil
Works for sauteing, frying, and raw cold. Sesame Oil brings a noticeably different flavor than Canola Oil.
How much sesame oil equals one cup of canola oil?
Use 1/2 cup sesame oil per cup canola oil.
Health notes
Compared with Canola Oil, Sesame Oil has: more saturated fat (14.2g vs 7.4g per 100g in Canola Oil).
Using sesame oil as a canola oil substitute in pan-frying
1/2 cup per cup oil. Use for Asian stir-fries and noodle dishes. Adds toasted, nutty depth.
Other cooking methods
- Frying
1/2 cup per cup oil. Works for Asian fried rice and noodles. Adds flavor and slight bitterness.
- Raw Cold
1/4 cup per cup oil; use as finishing drizzle. Strong toasted flavor - a little goes far.
- Drinks
1/4 cup per cup oil; blend into smoothies or cold drinks. Use sparingly.
Methods to avoid (4)
- Baking
Not recommended: sesame oil's strong toasted flavor overpowers baked goods.
- Slow Cook
Not recommended: sesame oil's flavor breaks down and becomes acrid over long heat.
- Grilling
Not recommended: sesame oil burns and becomes bitter on direct heat.
- Steaming
Not recommended: sesame oil's strong flavor doesn't pair well with steamed dishes.
FAQ
- How much sesame oil equals one cup of canola oil?
Use 1/2 cup sesame oil per cup canola oil.
- Can I substitute sesame oil for Canola Oil in pan-frying?
Yes. 1/2 cup per cup oil. Use for Asian stir-fries and noodle dishes. Adds toasted, nutty depth. Not recommended: sesame oil's strong toasted flavor overpowers baked goods.
- How much sesame oil to use as a canola oil substitute?
Adds toasted, nutty, pungent notes; balance with soy, ginger, or acid.
- How does the flavor change when substituting Sesame Oil for Canola Oil?
Sesame oil brings a noticeably different flavor than canola oil.
- How does texture change when substituting Sesame Oil for Canola Oil?
Sesame oil remains liquid; coats food evenly. Slightly more viscous than canola oil. No change to browning.
- What else should I know about substituting Sesame Oil for Canola Oil?
For stir-fries, fried rice, and Asian noodle dishes. Expect toasted, nutty flavor with slight bitterness and pungency. Skip baking, slow cooking, grilling, and steaming - sesame oil's flavor dominates or burns. Use as a finishing oil, not a cooking base. Reduce by half for raw dressings and drinks.
- What still works when substituting Sesame Oil for Canola Oil?
Sesame oil still works as a fat, flavor carrier, and texture.
- How well does Sesame Oil match Canola Oil?
Sesame oil is good on structure, good on heat, and stretch on flavor.
- How does nutrition compare per 100g when substituting Sesame Oil for Canola Oil?
Sesame oil has about x2 more sat. fat. Overall, calories, fat, and protein are similar.
- How do the flavor notes shift when substituting Sesame Oil for Canola Oil?
The flavor shifts toward more bitter, more pungent, and more umami notes.