Is sesame oil keto friendly? – Calories, Nutrition and Keto Recipes

Is sesame oil Keto-Friendly?

Yes, sesame oil is considered keto-friendly because it contains zero carbohydrates and it is a high-fat oil, which makes it suitable for a ketogenic diet that usually encourages a high-fat and low-carb nutrition intake.

Nutritional Facts About sesame oil

Sesame oil is not just used for cooking, but it is also packed with lots of nutrients that are beneficial for our health. It is a good source of vitamins, especially vitamin E and K, and packed with antioxidants. It also contains minerals such as magnesium, calcium, copper, iron, and zinc.

Calories, Carbs, Proteins and Fats

Nutrition	Per 100 Grams	Per 1 Oz
Calories	884	250
Carbs	0	0
Sugar	0	0
Proteins	0	0
Fat	100g	28g
Impact on Ketosis	Low	Low

What is the Average Weight?

The weight of sesame oil can vary dramatically depending on the volume. For example, one tablespoon of sesame oil typically weighs about 13.6 grams, whereas a cup of sesame oil weighs approximately 218 grams.

Additional Information About sesame oil

Apart from its basic nutrients, sesame oil is well-known for its health benefits. It promotes heart health by lowering blood pressure and cholesterol, supports bone health due to its rich content of zinc and calcium, helps reduce inflammation as it contains antioxidant and anti-inflammatory compounds, and it may also help control blood sugar.

Other Foods To Match With

Sesame oil is very versatile and can be used with a variety of foods. It is often used in Asian cuisine, particularly in stir-fries, salads, soups or as a dressing or marinade. You can use it to sauté vegetables, grill meats, or as a dipping sauce. Sesame oil has a rich and nutty flavor which enhances the taste of food. Because of its high smoking point, it is also great for deep frying.

8 Famous Keto-Friendly Dishes To Try

1. Keto Sesame Chicken Stir Fry

Keto Sesame Chicken Stir Fry is an excellent keto-friendly dish that incorporates sesame oil beautifully. The dish consists of bite-sized chicken, combined with low-carb vegetables, stir-fried in delectable sesame oil. The nutty flavor of sesame oil complements the tender meat and crispy vegetables while fitting within the macros of a ketogenic diet.

2. Keto Beef and Broccoli Stir Fry

In the Keto Beef and Broccoli Stir Fry, sesame oil is used to accentuate the flavors of tender beef strips and nutrient-rich broccoli. This dish is not just rich in protein and fiber but also has minimal carbohydrates, making it ideal for a ketogenic diet. The rich aroma of sesame oil elevates the taste profile of this dish.

3. Keto Asian Salad with Sesame Oil Vinaigrette

The Keto Asian Salad loaded with fresh greens, crunchy veggies, and a sesame oil vinaigrette is a perfect combination of health and taste. The sesame oil adds a nutty, warm flavor that blends harmoniously with the fresh ingredients, and complies perfectly with keto dietary restrictions. Add lean protein to make this salad a complete meal.

4. Keto Sesame Sauce over Zoodles

This dish uses zucchini noodles, aka zoodles, as a low-carb pasta alternative, tossed in a rich, nutty keto sesame sauce. The sauce, prepared with sesame oil, gives the dish a distinct flavor without hindering your keto progress. Add grilled chicken or shrimp to the dish for extra protein.

5. Keto Sesame Chicken Wings

Keto Sesame Chicken Wings is a tasty appetizer or a hearty meal that is keto-friendly. The wings are marinated in a concoction where sesame oil plays a central role, providing a hearty, nutty flavor. It’s low in carbs, high in fat, and has generous servings of protein.

6. Keto Sesame Prawns

This dish incorporates shrimps marinated in a concoction of low-carb sauces and sesame oil before being pan-fried to perfection. It’s a protein-rich, low carbohydrate meal that aligns perfectly with the ketogenic diet. The prawns’ lightly crisped exterior and succulent interior, courtesy of the sesame oil, make this a delicious meal.

7. Tahini (sesame paste) Keto Crackers

This recipe utilizes tahini, a kind of sesame paste, mixed with other keto-approved ingredients like almond flour to create crunchy and satisfying keto crackers. While not directly made with sesame oil, the tahini contributes a similar nutty flavor. These crackers provide a great balance of healthy fats and protein.

8. Keto Sesame Seared Tuna

Keto Sesame Seared Tuna is a simple, elegant dish where the tuna is lightly seared in sesame oil. The oil not only enhances the flavor profile of the tuna but also helps in adhering to the ketogenic diet requirements, due to its high fat content and zero carbohydrate nature. Not to mention, seared tuna is a good source of omega-3 fatty acids.

Frequently Asked Questions about sesame oil and Keto

Is sesame oil keto-friendly?

Yes, sesame oil is considered keto-friendly. It is high in healthy fats and is low in carbohydrates, which fits the requirements of a ketogenic diet. The goal of a ketogenic diet is to encourage the body to burn fat for fuel instead of relying on carbohydrates. By using sesame oil, you help to increase your intake of healthy fats without adding unnecessary carbs.

What is the nutritional profile of sesame oil?

One tablespoon of sesame oil contains approximately 120 calories, 14 grams of fat, 0 grams of carbs, and 0 grams of protein. The majority of the fat in sesame oil is monounsaturated and polyunsaturated fats, which are considered heart-healthy.

How much sesame oil can I consume on a keto diet?

While sesame oil is keto-friendly, it should still be used in moderation. The amount of sesame oil you can consume on a keto diet largely depends on your daily fat needs and how many total calories you are consuming per day. It is best to include it as part of your daily fat intake, rather than adding it on top of your usual intake.

Does sesame oil have any benefits for those following a keto diet?

Yes, sesame oil has health benefits for someone on a keto diet. Sesame oil is rich in unsaturated fats, which are known to help lower cholesterol levels and reduce the risk of heart disease. Additionally, sesame oil is high in antioxidants which can contribute to overall health.

Are there any keto recipes that include sesame oil?

Yes, there are many keto-friendly recipes that include sesame oil. Some of these include keto stir-fry recipes, sesame chicken or fish dishes, salad dressings, and even keto-friendly sesame crackers. Any recipe that calls for a cooking oil could potentially use sesame oil for a unique and flavorful twist suitable for a ketogenic diet.

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