How Much Sesame Oil to Substitute for Olive Oil
Works for sauteing, frying, and raw cold. Sesame Oil brings a noticeably different flavor than Olive Oil.
How much sesame oil equals one cup of olive oil?
Use 3/4 cup sesame oil per cup olive oil.
Using sesame oil as an olive oil substitute in pan-frying
3/4 ratio. Lower smoke point; keep heat moderate and watch closely.
Other cooking methods
- Frying
3/4 ratio for stir-fry only. Use refined oil above medium-high heat.
- Raw Cold
1/2 to 2/3 ratio as finishing oil in dressings and cold noodles.
- Baking
Use 1/2 to 2/3 ratio. Best in Asian-style bakes; strong flavor at 1:1.
- Slow Cook
2/3 ratio. Flavor deepens over long cooks; great in Asian braises.
Methods to avoid (3)
- Grilling
Not recommended: burns quickly over direct heat.
- Steaming
Not recommended: oil won't emulsify in steam.
- Drinks
Not recommended.
FAQ
- How much sesame oil equals one cup of olive oil?
Use 3/4 cup sesame oil per cup olive oil.
- Can I substitute sesame oil for Olive Oil in pan-frying?
Yes. 3/4 ratio. Lower smoke point; keep heat moderate and watch closely. Not recommended: burns quickly over direct heat.
- How much sesame oil to use as an olive oil substitute?
Sesame tastes nutty and roasted, not herbal. Use less volume and pair with soy, ginger, or rice vinegar.
- How does the flavor change when substituting Sesame Oil for Olive Oil?
Sesame oil brings a noticeably different flavor than olive oil.
- How does texture change when substituting Sesame Oil for Olive Oil?
Sesame oil nearly the same liquid feel when heated. Baked goods may turn slightly more tender.
- What else should I know about substituting Sesame Oil for Olive Oil?
For stir-fries, Asian dressings, and finishing oil. Expect a nutty, roasted finish that runs stronger than olive oil. Skip as a universal swap in Mediterranean dishes. Watch the heat; toasted sesame oil burns fast. Use refined sesame oil for higher-heat frying.
- What still works when substituting Sesame Oil for Olive Oil?
Sesame oil still works as a fat base, flavor carrier, finishing oil, emulsifier aid, and seasoning agent.
- What won't work when substituting Sesame Oil for Olive Oil?
Sesame oil won't work as a neutral cooking fat and preservation medium.
- How well does Sesame Oil match Olive Oil?
Sesame oil is okay on structure, okay on heat, and strong on flavor.
- How does nutrition compare per 100g when substituting Sesame Oil for Olive Oil?
Overall, calories, fat, sat. fat, and protein are similar.
- How do the flavor notes shift when substituting Sesame Oil for Olive Oil?
The flavor shifts toward more umami notes.