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Sesame oil

Sesame oil is obtained from white and black sesame seeds. It is not only used for cooking but also for skin care and natural remedies.
We have provided the missing values for the nutritional information from the USDA database for this ingredient.
0%
Water
 00
Macronutrient carbohydrates 0%
/00
Macronutrient proteins 0%
/100
Macronutrient fats 100%
 

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, 41.3g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, 0.3g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 138:1

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 41.3 g to essential alpha-linolenic acid (ALA) 0.3 g = 138:1.
Ratio Total omega-6 = 41.3 g to omega-3 fatty acids Total = 0.3 g = 138:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

Sesame oil made from toasted sesame seeds is widely used as a cooking oil, especially in East Asian and Oriental cuisines. Sesame oil also plays an important role in natural skin care and naturopathic remedies.

General information:

From Wikipedia: “Sesame oil is an edible vegetable oil derived from sesame seeds. Besides being used as a cooking oil in South India, it is often used as a flavour enhancer in Korean, Chinese, Japanese, Middle Eastern, and Southeast Asian cuisine. It has a distinctive nutty aroma and taste.

The oil from the nutrient-rich seed is popular in lternative medicine, from traditional massages and treatments to the modern day.

The oil is popular in Asia and is also one of the earliest-known crop-based oils, but world-wide mass modern production continues to be limited even today due to the inefficient manual harvesting process required to extract the oil.”

Nutritional information:

The only essential nutrient having significant content in sesame oil is vitamin K, providing 17% of the Daily Value per 100 grams (ml) consumed supplying 884 calories. For fats, sesame oil is approximately equal in monounsaturated (oleic acid) and polyunsaturated (linoleic acid) fats, totaling together 80% of the fat content. The remaining oil content is primarily the saturated fat, palmitic acid (about 9% of total).

Culinary uses:

“One type of sesame oil, a pale yellow liquid with a pleasant grain-like odor and somewhat nutty taste is used as frying oil. A second type of oil, amber-colored and aromatic, is made from pressed and toasted sesame seeds. Although popular in ethnic cooking, it is not suitable as a cooking oil because it burns readily. Instead, amber sesame oil is normally added as a flavoring agent in the final stages of cooking.

Despite sesame oil's high proportion (41%) of polyunsaturated (Omega-6) fatty acids, it is least prone, among cooking oils with high smoke points, to turn rancid when kept in the open. This is due to the natural antioxidants, such as sesamol, present in the oil.

Light sesame oil has a high smoke point and is suitable for deep-frying, while dark sesame oil (from roasted sesame seeds) has a slightly lower smoke point and is unsuitable for deep-frying. Instead it can be used for the stir frying of meats or vegetables, sautéing, or for the making of an omelette.

Sesame oil is most popular in Asia, especially in Korea, China, and the South Indian states of Karnataka, Andhra Pradesh, and Tamil Nadu, where its widespread use is similar to that of olive oil in the Mediterranean.

  • East Asian cuisines often use roasted sesame oil for seasoning.
  • The Chinese use sesame oil in the preparation of meals.
  • In Japan, rāyu, is a paste made of chili-sesame oil seasoning - and used as a spicy topping on various foods - or mixed with vinegar and soy sauce - and used as a dip.
  • In South India - before the advent of modern refined oils produced on a large scale, sesame oil was used traditionally for curries and gravies. It continues to be used, particularly in Tamil Nadu and Andhra Pradesh, mixed with foods that are hot and spicy as it neutralizes the heat. It is often mixed in with a special spice powder that accompanies idli, dosa as well as rice mixed with spice powders (such as paruppu podi).”

Traditional uses:

In Ayurvedic medicine, sesame oil (til tel) is used for massaging as it is believed to rid the body of heat due to its viscous nature upon rubbing. It is also used for hair and scalp massage. It is also used in many cosmetic applications, including as a carrier oil.”

Industrial uses:

In industry, sesame oil may be used as

  • a solvent in injected drugs or intravenous drip solutions,
  • a cosmetics carrier oil,
  • coating stored grains to prevent weevil attacks. The oil also has synergy with some insecticides.
  • Low grade oil is used locally in soaps, paints, lubricants, and illuminants.

Allergy:

“As with numerous seed and nut foods, sesame oil may produce an allergic reaction, although the incidence of this effect is rare at approximately 0.1% of the population. Reports of sesame allergy are growing in developed countries during the 21st century, with the allergic mechanism from oil exposure expressed as contact dermatitis, possibly resulting from hypersensitivity to lignin-like compounds.”

Nutrient tables

The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.

Nutritional Information
per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Energy 884 kcal
3'699 kJ
44.2%
Recommended daily allowance according to the GDA: 2000kcal
Fat/Lipids 100 g142.9%
Recommended daily allowance according to the GDA: 70g
Saturated Fats 14 g71.0%
Recommended daily allowance according to the GDA: 20g
Carbohydrates (inc.dietary fiber) 0 g0.0%
Recommended daily allowance according to the GDA: 270g
Sugars 0 g0.0%
Recommended daily allowance according to the GDA: 90g
Fiber 0 g0.0%
Recommended daily allowance according to the GDA: 25g
Protein/Albumin 0 g0.0%
Recommended daily allowance according to the GDA: 50g
Cooking Salt n/a
Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein/Albumin
Cooking Salt

Essential micronutrients with the highest proportions per 100g 2000 kcal
FatLinoleic acid; LA; 18:2 omega-6 41 g413.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g
VitVitamin K 14 µg18.0%
Recommended daily allowance according to the EU: LMIV-2011: 75 µg
FatAlpha-Linolenic acid; ALA; 18:3 omega-3 0.30 g15.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g
VitVitamin E, as a-TEs 1.4 mg12.0%
Recommended daily allowance according to the EU: LMIV-2011: 12 mg
MinIron, Fe 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
ElemMagnesium, Mg 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
ElemPhosphorus, P 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
ElemPotassium, K 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Sodium, Na 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
MinCopper, Cu 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg

Detailed micronutrients and daily requirement coverage per 100g

Explanations of nutrient tables in general

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Linoleic acid; LA; 18:2 omega-6 41 g413.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.30 g15.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g

Essential amino acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Tryptophan (Trp, W) 0 g< 0.1%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Threonine (Thr, T) 0 g< 0.1%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Isoleucine (Ile, I) 0 g< 0.1%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
Leucine (Leu, L) 0 g< 0.1%
Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
Lysine (Lys, K) 0 g< 0.1%
Recommended daily allowance according to the WHO-Protein-2002: 1.9 g
Methionine (Met, M) 0 g< 0.1%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Phenylalanine (Phe, F) 0 g< 0.1%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Valine (Val, V) 0 g< 0.1%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g

Vitamins per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Vitamin K 14 µg18.0%
Recommended daily allowance according to the EU: LMIV-2011: 75 µg
Vitamin E, as a-TEs 1.4 mg12.0%
Recommended daily allowance according to the EU: LMIV-2011: 12 mg
Vitamin C (ascorbic acid) 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Thiamine (vitamin B1) 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
Riboflavin (vitamin B2) 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Niacin (née vitamin B3) 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Pantothenic acid (vitamin B5) 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg
Vitamin B6 (pyridoxine) 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Vitamin A, as RAE 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 800 µg
Vitamin D 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg
Folate, as the active form of folic acid (née vitamin B9 and 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg

Essential macroelements (macronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Calcium, Ca 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Magnesium, Mg 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
Phosphorus, P 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Potassium, K 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Sodium, Na 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg

Essential trace elements (micronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Iron, Fe 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Zinc, Zn 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 10 mg
Copper, Cu 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Selenium, Se 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 55 µg

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