Cooking oils and fats · IFCT 2017
Sesame oil (gingelly): nutrition per 100 g
Per 100 g, gingelly oil carries 42.34 g polyunsaturated fat, 41.41 g monounsaturated fat and 16.25 g saturated fat, according to IFCT 2017. That near-even split between the two unsaturated types is unusual among Indian oils. It also holds 390 mg of plant omega-3, ranking 7th of 10 oils with a value, and natural antioxidants that help it keep.
About sesame oil (gingelly)
Gingelly oil is the Indian name for oil pressed from raw sesame seeds. In Tamil it is nallennai, literally good oil, in Telugu nuvvula nune, in Kannada ellenne and in Hindi til ka tel. Tamil Nadu, Andhra Pradesh and Karnataka cook with it daily, and it is traditionally pressed cold in a wooden chekku or ghani, which keeps its pale gold colour and gentle, nutty taste.
Its home is the South Indian kitchen. Gingelly oil is stirred into idli podi, poured over hot rice with paruppu podi, and used generously in vatha kuzhambu, puliyodarai and ennai kathirikai. Andhra and Telangana avakaya and other pickles are often made with it, and in the north til oil is used in winter cooking and for lighting diyas.
Indian gingelly oil is not the same as the dark, toasted sesame oil of East Asian cooking, which is pressed from roasted seeds and used only a few drops at a time for flavour. The two are not interchangeable in recipes. Refined sesame oil is also sold, paler still and with a milder smell, for those who want the fat without the flavour.
What sesame oil (gingelly) brings to a meal
- 01
A balanced unsaturated split
Gingelly oil has 42.34 g polyunsaturated and 41.41 g monounsaturated fat per 100 g, almost equal shares. Many other oils lean clearly one way or the other.
- 02
Saturated fat on the low side
At 16.25 g saturated fat per 100 g, it is among the lower half of the 14 oils and fats in IFCT 2017, below groundnut, rice bran and cottonseed oil.
- 03
Some plant omega-3
It carries 390 mg of alpha-linolenic acid per 100 g, 21st of 203 foods and 7th of the 10 oils with a value. Most of its polyunsaturated fat is omega-6.
- 04
Natural keeping quality
Sesame oil contains lignans such as sesamin and sesamol, which IFCT 2017 does not measure. They slow rancidity, one reason it has long been the oil of choice for pickles.
Sesame oil (gingelly) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 884 kcal | 42% | 53% |
| Protein | 0 g | ||
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 100 g | ||
| Water | 0 g | ||
| Fats | |||
| Saturated fat | 16.25 g | ||
| Monounsaturated fat | 41.41 g | ||
| Polyunsaturated fat | 42.34 g | ||
| Omega-3 (alpha-linolenic acid) | 390 mg | ||
| Cholesterol | 0 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero. IFCT 2017 reports no energy value for fats and oils, so the energy shown is calculated from the fat content at 37 kJ per gram.
Cite this page
NNWA Nutrition and Wellness Academy. Sesame oil (gingelly): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/oils-and-fats/sesame-oil/
Where sesame oil (gingelly) sits among Indian foods
Ranked per 100 g against the other 13 cooking oils and fats and every food in the tables.
| Nutrient | Per 100 g | In cooking oils and fats | Among all foods |
|---|---|---|---|
| Energy | 884 kcal | 11th of 14 | 11th of 257 |
| Omega-3 (alpha-linolenic acid) | 390 mg | 7th of 10 | 21st of 202 |
How sesame oil (gingelly) is eaten
- Idli podi with oil: a spoon of gingelly oil poured into a well of podi to dip idli or dosa.
- Vatha kuzhambu and puliyodarai: tamarind dishes cooked and finished with plenty of nallennai.
- Pickles: Andhra avakaya and other mango or lime pickles preserved in sesame oil.
- Ennai kathirikai: small brinjals stuffed with spice paste and slow-cooked in gingelly oil.
- Ellu sadam: rice mixed with roasted sesame powder, red chilli and a generous drizzle of gingelly oil, a Tamil festival dish.
Before you plan around it
IFCT 2017 profiles oils for their fatty acids but does not report their energy, so the 884 kcal per 100 g shown for gingelly oil is calculated from its fat; either way, a tablespoon is a dense dose of energy. Sesame is one of the more common food allergens, and cold-pressed oil can carry some seed protein, so people with sesame allergy should avoid it. Cold-pressed oil has a lower smoke point than refined, so it suits tempering and slow cooking better than repeated deep-frying. Store it away from light and heat.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about sesame oil (gingelly)
Is gingelly oil the same as sesame oil?
Yes. Gingelly is the traditional Indian English name for sesame oil pressed from raw seeds. It is different from the dark, toasted sesame oil of Chinese and Korean cooking, which is made from roasted seeds and has a much stronger flavour.
Is gingelly oil good for cooking?
Yes. With 42.34 g polyunsaturated, 41.41 g monounsaturated and 16.25 g saturated fat per 100 g, it has a balanced profile, and its natural antioxidants help it stay fresh. Cold-pressed oil suits tempering and medium heat best.
Does sesame oil have omega-3?
A little. IFCT 2017 lists 390 mg of plant omega-3 per 100 g of gingelly oil, 7th of the 10 oils with a value. Mustard and soyabean oil carry far more, so rotating oils helps if omega-3 is the goal.
Why is sesame oil used in South Indian pickles?
Gingelly oil resists rancidity well thanks to its natural lignans, and its mild flavour lets the mango, lime or chilli come through. Layering the pickle under oil also keeps air and moisture out.
Related foods and tables
Sesame seeds (til)
Nutrition per 100 g, from IFCT 2017.
Groundnut oil
Nutrition per 100 g, from IFCT 2017.
Coconut oil
Nutrition per 100 g, from IFCT 2017.
Mustard oil
Nutrition per 100 g, from IFCT 2017.
Rice bran oil
Nutrition per 100 g, from IFCT 2017.
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