Til oil comes from sesame seeds and has been used in cooking and traditional wellness practices for thousands of years

Til oil is pressed from sesame seeds and is a staple in South Asian, Middle Eastern, and East Asian kitchens. It has a rich, nutty flavor and a dark amber color when made from roasted seeds. People use it both as a cooking oil and as part of traditional health routines, though the reasons people reach for it vary widely depending on where they live and what they've learned about it.

The oil itself is straightforward: sesame seeds are crushed and pressed to release their natural oils. What makes til oil different from other plant oils is its composition—it contains compounds like sesame lignans and vitamin E, which don't break down as quickly as they do in some other oils. That's why it stays stable at room temperature and why people have relied on it for so long.

Key Takeaways

  • Til oil is made by pressing sesame seeds and contains natural compounds like lignans and vitamin E that remain stable over time.
  • In cooking, til oil adds a strong nutty flavor and is typically used in small amounts to finish dishes rather than as a primary cooking oil.
  • Traditional wellness practices in South Asia and the Middle East have used til oil for massage and skin care for centuries, though scientific evidence for specific health claims is limited.
  • Til oil is different from sesame oil sold in Western supermarkets, which is often lighter and made from unroasted seeds.

How til oil is used in cooking

In the kitchen, til oil works differently than olive oil or vegetable oil. A little goes a long way—most cooks use it as a finishing oil, drizzled over a completed dish rather than as the main cooking medium. A teaspoon or two over rice, vegetables, or soup adds depth and a toasted sesame flavor that's hard to replicate.

Some cooks do use til oil for low-heat cooking, but it's not ideal for high-temperature frying because the flavor can become bitter when it gets too hot. The smoke point—the temperature at which an oil starts to break down—is lower than that of refined vegetable oils. If you're stir-frying or sautéing, you'd typically use a smaller amount of til oil mixed with another oil, or add it after cooking is done.

The flavor is intense and distinctive, so it's not a substitute for neutral oils. In Indian, Chinese, and Middle Eastern cooking, til oil is an ingredient in its own right, not a replacement for something else. A bottle lasts a long time because you use so little at a time.

What traditional wellness practices claim about til oil

In Ayurveda—the traditional medicine system of South Asia—til oil has been used for massage, scalp treatments, and as part of daily wellness routines for thousands of years. Practitioners describe it as warming and grounding, and it's often recommended for massage during certain seasons or as part of a self-care ritual. In traditional Chinese medicine and Middle Eastern practices, sesame oil similarly holds a place in wellness routines.

These traditions are real and have deep roots, but it's important to separate what traditional use means from what modern science has tested. Traditional use tells you that people have found something worth repeating for a long time. It doesn't automatically mean that every claim made about it has been studied in a lab or proven to work the same way for everyone.

Some people report that massage with til oil feels soothing or that it leaves their skin feeling soft. Others use it as part of a scalp treatment. These experiences are valid, but they're personal experiences, not proof that the oil itself causes a specific change in the body.

What research shows about til oil's compounds

Scientists have studied the compounds in sesame seeds and til oil itself. The oil contains sesame lignans (compounds with antioxidant properties), vitamin E, and other substances that don't degrade quickly when exposed to air or heat. In laboratory settings, researchers have found that these compounds behave in certain ways—for example, they resist oxidation, which is why til oil doesn't go rancid as fast as some other oils.

However, what happens in a test tube is not the same as what happens when you eat or use the oil on your skin. Some studies have looked at whether sesame oil affects cholesterol levels, blood pressure, or skin health in people, but the number of high-quality human studies is small, and results are mixed. A few studies suggest possible benefits, but most researchers agree that more evidence is needed before making strong claims.

This is true for most plant oils and traditional remedies: the compounds are real, the traditional use is real, but the step from "this compound exists" to "this will help you" requires careful research that often hasn't been done yet.

Til oil versus other sesame products you might see

Sesame oil sold in Western grocery stores is often lighter in color and made from unroasted seeds. It has a milder flavor and a higher smoke point, making it more suitable for cooking at higher temperatures. This is a different product from traditional til oil, even though both come from sesame seeds.

You might also see sesame seed butter (tahini), which is ground sesame seeds rather than pressed oil, and whole sesame seeds. Each has a different flavor, texture, and use in the kitchen. Til oil specifically refers to the pressed oil from sesame seeds, usually roasted, and it's the one with the strong nutty taste and dark color.

If you're looking for traditional til oil—the kind used in South Asian cooking and wellness practices—you'll find it in specialty stores, Indian markets, or online. Reading the label helps: it should say sesame oil or til oil, and it should be dark amber in color if it's made from roasted seeds.

How to store til oil and how long it lasts

Til oil is more stable than many other plant oils because of its natural compounds, but it still benefits from proper storage. Keep it in a cool, dark place—a pantry or cupboard works well. You don't need to refrigerate it unless your kitchen is very warm, but keeping it away from direct sunlight and heat helps it last longer.

A bottle of til oil will last several months to over a year if stored properly, depending on how often you use it. Because you use small amounts at a time, one bottle goes a long way. If the oil starts to smell off or taste bitter, it's time to replace it.

Frequently Asked Questions

Is til oil the same as the sesame oil in my grocery store?

Not always. Grocery store sesame oil is often made from unroasted seeds and is lighter in color and flavor. Traditional til oil is made from roasted sesame seeds, has a dark amber color, and a strong nutty taste. Check the label to see which one you're buying.

Can I use til oil for cooking at high temperatures?

Til oil is better used as a finishing oil or for low-heat cooking. Its smoke point is lower than refined vegetable oils, so high-temperature frying can make it taste bitter. Use it to drizzle over finished dishes or mix it with another oil if you're sautéing.

Does til oil have any side effects?

For most people, til oil used in normal cooking amounts is safe. If you have a sesame allergy, you should avoid it. If you're taking blood-thinning medications or have other health concerns, talk to your doctor before adding it to your routine, since some compounds in sesame may interact with certain medications.

What's the difference between til oil and tahini?

Til oil is pressed sesame oil with a liquid consistency. Tahini is ground sesame seeds made into a paste, similar to peanut butter. They have different textures and uses—til oil for cooking and massage, tahini for spreads and sauces.

Where do I buy til oil?

Til oil is available in Indian markets, Middle Eastern specialty stores, and online retailers. Look for bottles labeled "sesame oil" or "til oil" with a dark amber color. Make sure the label indicates it's made from roasted seeds if you want the traditional strong flavor.