How Much Sesame Oil to Substitute for Coconut Oil
Works for sauteing, frying, and raw cold. Sesame Oil brings a noticeably different flavor than Coconut Oil.
How much sesame oil equals one cup of coconut oil?
Use 1/2 cup sesame oil per cup coconut oil.
Health notes
Compared with Coconut Oil, Sesame Oil has: less saturated fat (14.2g vs 82.5g per 100g in Coconut Oil).
Using sesame oil as a coconut oil substitute in pan-frying
Use 1/2 cup per cup coconut oil. Sesame flavor dominates; use sparingly in Asian stir-fries.
Other cooking methods
- Frying
1/2:1; crisps exteriors with nutty, toasted finish. Strong flavor; use less.
- Raw Cold
1/2:1 as a finishing drizzle over noodles, soups, and salads. A little goes far.
- Drinks
1/4:1 in smoothies or blended drinks. Use sparingly; flavor is intense.
Methods to avoid (4)
- Baking
Not recommended: sesame oil's toasted flavor overpowers baked goods.
- Slow Cook
Not recommended: sesame oil's flavor breaks down and turns bitter over long heat.
- Grilling
Not recommended: sesame oil's toasted notes clash with char and smoke.
- Steaming
Not recommended: oil won't emulsify in steam.
FAQ
- How much sesame oil equals one cup of coconut oil?
Use 1/2 cup sesame oil per cup coconut oil.
- Can I substitute sesame oil for Coconut Oil in pan-frying?
Yes. Use 1/2 cup per cup coconut oil. Sesame flavor dominates; use sparingly in Asian stir-fries. Not recommended: sesame oil's toasted flavor overpowers baked goods.
- How much sesame oil to use as a coconut oil substitute?
Strong toasted, nutty flavor; use half the amount and finish dishes with it instead.
- How does the flavor change when substituting Sesame Oil for Coconut Oil?
Sesame oil brings a noticeably different flavor than coconut oil.
- How does texture change when substituting Sesame Oil for Coconut Oil?
Sesame oil thin coating with slight viscosity. Doesn't thicken or emulsify on its own.
- What else should I know about substituting Sesame Oil for Coconut Oil?
For sauteing and frying in Asian cooking. Expect a toasted, nutty flavor that dominates quickly. Skip baking, slow-cooked braises, and grilling - sesame oil's flavor breaks down or clashes with these methods. Use as a finishing oil, not a cooking fat. Pair with soy, ginger, garlic, and chiles.
- What still works when substituting Sesame Oil for Coconut Oil?
Sesame oil still works as a fat, flavor carrier, and texture.
- How well does Sesame Oil match Coconut Oil?
Sesame oil is okay on structure, stretch on heat, and stretch on flavor.
- How does nutrition compare per 100g when substituting Sesame Oil for Coconut Oil?
Sesame oil has about x6 fewer sat. fat. Overall, calories, fat, and protein are similar.
- How do the flavor notes shift when substituting Sesame Oil for Coconut Oil?
The flavor shifts toward more bitter, more pungent, and more umami notes.