Eating out with a sesame allergy
Sesame became the ninth major US food allergen in 2023, so it’s newer to many restaurant allergen charts than peanuts or milk. It also shows up in forms that are easy to miss: oils, pastes and spice blends. Here’s where sesame hides when you eat out and how to find sesame-free options.
Key takeaways
- Sesame has been a major US allergen since January 1, 2023, but restaurant dishes aren’t covered by labeling law.
- Buns and breads are the most common restaurant source, even without visible seeds.
- Tahini, sesame oil and spice blends like za’atar and furikake hide sesame.
- Sesame oil is usually unrefined, so it’s not a safe exception.
- Check current allergen charts: some recipes changed when the law took effect.
Sesame and the law
The Food Allergy Safety, Treatment, Education and Research (FASTER) Act of 2021 added sesame to the list of major food allergens. Since January 1, 2023, packaged foods sold in the US must declare sesame. The FDA’s 2022 Food Code, the model code for restaurants and retail food, also lists sesame as a major allergen.
One side effect: some manufacturers and bakeries chose to add sesame to products and label it, rather than prove their lines were free of cross-contact. Some breads and buns that used to be sesame-free now contain it. Don’t rely on what was safe a few years ago.
Easier and harder restaurants
Middle Eastern, Mediterranean, Japanese, Chinese and Korean restaurants use sesame often, as do bakeries and burger restaurants with seeded buns. Steakhouses, many Mexican restaurants and simple grills tend to use less, but the bun or bread that comes with a meal is still the most common source. Burgers and sandwiches can often be ordered in a lettuce wrap or as a bowl.
How to order sesame-free
- Say “sesame allergy” and mention seeds, oil and paste together. Some kitchens don’t think of sesame oil or tahini.
- Ask what bread or bun comes with the dish, and whether it contains sesame even if no seeds are visible.
- Ask whether stir-fries, marinades or dressings use sesame oil.
- Ask about spice blends and garnishes.
Safebite tracks sesame on every menu item and treats “may contain” as unsafe. For several allergies at once, see eating out with multiple food allergies.
Frequently asked questions
Which restaurants have sesame-free options?
Most restaurants have some sesame-free dishes, but you need to check buns, breads, sauces, dressings and oils. Chains that list sesame on their allergen charts make this much easier. Middle Eastern, East Asian and bakery-heavy restaurants use sesame more often and need extra care.
Is sesame a major allergen in the US?
Yes. The FASTER Act made sesame the ninth major food allergen in the US, and since January 1, 2023, packaged foods must declare sesame on their labels. Restaurant dishes made to order aren’t covered by that labeling rule.
Why did some restaurants add sesame to their bread?
After the sesame labeling law took effect, some bakeries and food companies chose to add a small amount of sesame to products and label it, rather than guarantee that their lines were free of cross-contact. As a result, some breads and buns that were sesame-free before 2023 now contain sesame. Always check current allergen information.
Where does sesame hide in restaurant food?
Burger buns and bagels with or without visible seeds, tahini in hummus and dressings, sesame oil in stir-fries and marinades, spice blends such as za’atar, dukkah and furikake, sushi rolls, crackers and breadsticks, halva and some desserts.
Is sesame oil safe for a sesame allergy?
Usually not. Unlike highly refined peanut or soybean oil, sesame oil is typically unrefined and can contain sesame protein. Avoid it unless your allergist tells you otherwise.
Sources and further reading
- FDA: FASTER Act, sesame is the ninth major food allergen
- FDA: Addition of sesame as a major allergen in the 2022 Food Code
- FARE: Sesame allergy
- FDA: Food allergies, what you need to know
This guide is general information to help you plan, not medical advice. Talk to your allergist about your own risks, carry the medication they prescribe, and always tell restaurant staff about your allergies before you order. In an emergency, use epinephrine and call 911 (or your local emergency number).