Sesame dressing: mostly oil, and that helps the salad

We found no trial that tested sesame dressing, so the strongest numbers here come from sesame eaten as seeds, oil or supplements. In 731 people with diabetes, a meta-analysis of 13 small studies lasting 6 to 12 weeks found that sesame supplementation, mostly as supplements and oil, lowered fasting glucose by 28.48 mg/dL. For cholesterol the answer is unclear. A meta-analysis of 16 randomized trials in 908 people reported lower total cholesterol, triglycerides and blood pressure with sesame, and its abstract gives no sizes. Another, of 10 controlled trials, found total cholesterol down by 12 mg/dL (95% CI -29 to 4.3; metric: 0.32 mmol/l, -0.75 to 0.11) and LDL down by 5.8 mg/dL (95% CI -19 to 7.3; metric: 0.15 mmol/l, -0.50 to 0.19), and neither change reached significance. Both pooled different forms of sesame, and in the second the trials disagreed sharply with each other (I2 96 percent), so neither result settles it. The dressing itself is mostly oil. The US survey database, using a recipe composite that brands will differ from, gives 443 calories, 45.2 g fat and 1000 mg sodium per 3.5 oz (100 g), against 102 calories and 6.68 g fat in the light version. A tablespoon is counted as 15 g.

As people eat it, per 3.5 oz (100 g)

How much is actually in it

• In the US survey food database, sesame dressing has 443 calories, 45.2 g fat and 1000 mg sodium per 3.5 oz (100 g), while the light version has 102 calories and 6.68 g fat. — Sesame dressing, FNDDS 83112990, and Sesame dressing, light Evidence E source
  Regular 443 calories, fat 45.2 g, sodium 1000 mg; light 102 calories, fat 6.68 g, sodium 891 mg per 3.5 oz (100 g)

What a real portion looks like

• US dietary surveys count a tablespoon of sesame dressing as 15 g, about 65 calories and 147 mg sodium, and a packet as 44 g. — Sesame dressing, FNDDS food code 83112990 Evidence E source
  1 tablespoon 15 g, packet 44 g, cup 235 g

What your body absorbs

• In a randomized crossover study on 7 adults, carotenoid absorption from a vegetable salad was negligible with fat-free dressing. — subjects (n = 7), single salads with 0, 6 or 28 g canola oil (n = 7) Evidence B source
  Full-fat above reduced-fat (P < 0.02), reduced-fat above fat-free (P < 0.04)
• In a randomized dose-response study on 12 women, absorption of all salad carotenoids and fat-soluble vitamins was highest with 1.1 oz (32 g) of oil in the dressing. — Women (n = 12), 5 salads with 0, 2, 4, 8 or 32 g soybean oil (n = 12) Evidence B source
  Highest absorption at 32 g oil (P < 0.002), wide individual variation

What it does to your health

• By a meta-analysis of 16 randomized trials with 908 participants, sesame intake lowered total cholesterol, triglycerides and blood pressure versus control. — 16 trials involving 908 participants (n = 908) Evidence A source
  Significant decreases (P < 0.05), sizes not given in abstract

Safety, limits and interactions

• A literature review estimates sesame allergy affects about 0.1% to 0.2% of people, more often reported than allergy to other seeds. — literature 1930 to 2016, mainly case reports Evidence C source
  Prevalence 0.1-0.2%
• According to the US FDA, sesame is the ninth major food allergen and since January 1, 2023 must be labeled as an allergen on packaged foods. — packaged foods and dietary supplements sold in the US Evidence E source
  Mandatory allergen labeling since 2023-01-01
• Pooled survey data found aflatoxin B1 in about 29% of sesame seed samples worldwide. — sesame seed samples, studies 2005 to 2025 Evidence C source
  AFB1 prevalence 28.93%, mean 28.302 microg/kg

What people believe that the data does not support

• By a meta-analysis of 10 controlled trials, sesame did not significantly change total or LDL cholesterol. — ten controlled trials (n = 10 trials) Evidence A source
  TC -0.32 mmol/l (95% CI -0.75 to 0.11), LDL -5.8 mg/dL (95% CI -19 to 7.3; metric: -0.15 mmol/l, -0.50 to 0.19), I2 96%
• In a crossover RCT on 33 overweight adults, 0.88 oz (25 g) of sesame a day for 5 weeks raised lignan exposure about 8 fold but did not change blood lipids or blood pressure. — Overweight or obese men and women (n=33), 5 weeks per period (n = 33) Evidence B source
  Urinary lignans about 8-fold higher, lipids and BP unchanged

Who this works differently for

• By a meta-analysis of 13 studies in 731 people with diabetes, sesame supplementation for 6 to 12 weeks lowered fasting glucose by about 28 mg/dL. — Thirteen studies, 731 participants with diabetes, 6 to 12 weeks (n = 731) Evidence A source
  Fasting glucose WMD -28.48 mg/dL (95% CI -37.66 to -19.30)

The bottom line

The oil does have a job on a salad. In a crossover study on 7 adults, salads eaten with fat-free dressing let almost no alpha-carotene, beta-carotene or lycopene into the blood, in a very small trial that used canola oil. In 12 women given salads with 0, 2, 4, 8 or 1.1 oz (32 g) of soybean oil, absorption of every carotenoid and fat-soluble vitamin measured was highest at 32 g, and some of the women barely responded at all. Neither trial used sesame. Sesame is often sold as a heart food. In a crossover trial on 33 overweight or obese adults, 0.88 oz (25 g) of whole sesame a day for 5 weeks raised urinary lignans about 8 fold and left blood lipids and blood pressure unchanged. The real caution is allergy. A review of literature from 1930 to 2016, built mostly on case reports, estimates that 0.1 to 0.2 percent of people are allergic to sesame. Since January 1, 2023 the US FDA has required sesame to be labeled as an allergen on packaged foods and dietary supplements, so a packaged dressing sold in the US will name it. The rule is about packaged foods, so it says nothing about a dressing made at home or in a restaurant. Pooled surveys from 2005 to 2025 found aflatoxin B1 in 28.93 percent of sesame seed samples, with large differences between countries and no data on dressings. The regular dressing carries 1000 mg sodium per 3.5 oz (100 g) and the light one 891 mg. We found nothing on children, pregnancy or medicines for sesame dressing.

Sources

1. sesd-r3-10 · USDA FNDDS, dataset
   Sesame dressing (FNDDS 83112990, fdc_id 2710211): Energy 443 KCAL; Total lipid (fat) 45.2 G; Sodium, Na 1000 MG per 100 g. Sesame dressing, light (fdc_id 2710226): Energy 102 KCAL; Total lipid (fat) 6.68 G; Sodium, Na 891 MG per 100 g
   USDA FNDDS, FDC 2710211 (food code 83112990) and FDC 2710226 · checked 2026-10-01
2. sesd-r3-11 · USDA FNDDS, dataset
   Sesame dressing (FNDDS 83112990, fdc_id 2710211): 1 tablespoon 15 g; 1 packet 44 g; 1 cup 235 g; Quantity not specified 29 g
   USDA FNDDS, FDC 2710211 (food code 83112990) · checked 2026-10-01
3. sesd-r3-01 · RCT
   After ingestion of the salads with fat-free salad dressing, the appearance of alpha-carotene, beta-carotene, and lycopene in chylomicrons was negligible.
   Am J Clin Nutr, 2004 · checked 2026-10-01
4. sesd-r3-02 · RCT
   Absorption of all carotenoids and fat-soluble vitamins was highest with 32 g oil (P < 0.002).
   Am J Clin Nutr, 2017 · checked 2026-10-01
5. sesd-r3-03 · meta-analysis of RCTs
   Compared with the control group, sesame intake significantly decreased the levels of total cholesterol, triglycerides, systolic blood pressure, diastolic blood pressure, body weight, body mass index, hip circumference, and waist circumference (P < 0.05).
   Crit Rev Food Sci Nutr, 2022 · checked 2026-10-01
6. sesd-r3-07 · review
   Allergy to sesame was more reported than to other seeds, with an estimated prevalence of 0.1-0.2%.
   Allergy, 2016 · checked 2026-10-01
7. sesd-r3-08 · agency position
   As of January 1, 2023, sesame must be labeled as an allergen on packaged foods and dietary supplements.
   US FDA, FASTER Act: Sesame is the Ninth Major Food Allergen · checked 2026-10-01
8. sesd-r3-09 · meta-analysis (observational)
   The pooled prevalence order was AFB1 (28.93%) > AFB2 (18.09%) > AFG2 (10.80%) > AFG1 (9.95%), while concentration order was AFG1 (32.290 µg/kg) > AFB1 (28.302 µg/kg) > AFB2 (3.183 µg/kg) > AFG2 (0.131 µg/kg).
   Mycotoxin Res, 2026 · checked 2026-10-01
9. sesd-r3-04 · meta-analysis
   The meta-analysis results showed that consumption of sesame did not significantly change the concentrations of total blood cholesterol (-0·32 mmol/l; 95% CI -0·75, 0·11; P=0·14, I(2)=96%), LDL-cholesterol (-0·15 mmol/l; 95% CI -0·50, 0·19; P=0·39, I(2)=96%)
   Br J Nutr, 2016 · checked 2026-10-01
10. sesd-r3-05 · RCT
    Urinary excretion of the mammalian lignans, enterolactone and enterodiol, increased by approximately 8-fold (P<0.001). Blood lipids and blood pressure were not altered.
    Nutr Metab Cardiovasc Dis, 2009 · checked 2026-10-01
11. sesd-r3-06 · meta-analysis
    RESULTS: Thirteen studies, including 731 participants with intervention durations ranging from 6 to 12 weeks, were analyzed. Sesame supplementation significantly reduced fasting glucose (WMD = -28.48; 95 % CI: 37.66, -19.30; P < 0.001)
    Diabetes Metab Syndr, 2025 · checked 2026-10-01