Toasted vs Light Sesame Oil: How to Use Each One

Not sure when to use toasted sesame oil or the light one? In this guide, I’ll break down the differences and show you how to use each one!

Toasted vs Light Sesame Oil

The main difference between toasted and light sesame oil comes down to how the seeds are processed, which affects their flavor, color, and how they are used.

Toasted sesame oil: This is what most people think of when they hear “sesame oil.” The seeds are toasted before pressing, and the more they’re heated, the darker the color becomes and the stronger that nutty aroma gets.
Light sesame oil: This one is made by pressing raw sesame seeds without toasting them first, so it’s very light in color and has a clean, mild flavor.

To make it easier to see the difference, here’s a quick comparison:

Feature	Light Sesame Oil	Toasted Sesame Oil
Process	Pressed from raw sesame seeds	Toasted before pressing
Color	Clear / pale	Dark brown
Flavor	Mild, neutral	Strong, nutty
Use	Everyday cooking	Finishing & flavoring
Best for	Frying, dressing, baking	Drizzling, flavoring

Let’s take a closer look at each one and see how to use them with some easy recipes!

How To Use Light Sesame Oil (Untoasted)

Light sesame oil has a very light color and a clean, neutral flavor that doesn’t overpower other ingredients. You can use it just like a regular cooking oil.

Best uses:

Stir-frying: Great for vegetables, noodles, and rice.
Deep-frying: Great for tempura and other fried dishes. It holds up well at high temperatures and gives a light, crispy finish.
Dressings & marinades: Great for adding a light, clean flavor to salads and marinades.
Baking : Use it as a substitute for butter in muffins and cakes.

Here are some simple recipes you can make with light sesame oil.

Daikon Salad With Sesame Dressing

Daikon & Lentil Curry

Vegan Matcha Muffins

Vegan Banana Cake

How To Use Toasted Sesame Oil

Toasted sesame oil has a deep brown color and a strong, nutty aroma, and even a small amount can instantly elevate a simple dish. Unlike light sesame oil, it’s mainly used to add flavor rather than as a main cooking oil.

Best uses:

Finishing oil: Drizzle over tofu, rice, or add a few drops to soups at the end.
Simple side dishes: Mix with vegetables like cucumber, spinach, or carrots.
Stir-frying: Great for fried rice or stir-fried vegetables.

Here are some simple recipes you can make with toasted sesame oil.

Which Sesame Oil Should You Use?

For everyday cooking, go with light sesame oil.
For a stronger, nutty flavor, go with toasted sesame oil.

My Go-To Sesame Oil

If you’re looking for a good-quality option, one brand I often use in Japan is Maruhon.

It’s been around for over 300 years, and they use a traditional pressing method that yields oil with a clean, natural flavor. They also offer a few different types, so you can choose one depending on how you plan to use it.

I hope you can find it at your local grocery store.