Perilla seeds are the small, round seeds of the perilla plant (Perilla frutescens), a member of the mint family that has been cultivated in East Asia for centuries. They pack one of the highest concentrations of plant-based omega-3 fatty acids found in any seed, with 54 to 64% of their oil coming from alpha-linolenic acid (ALA). In Korean, Japanese, Chinese, and Vietnamese cuisines, they’ve long served as both a food staple and a traditional medicine.
Where Perilla Seeds Come From
The perilla plant is an annual herb native to East Asia, with deep roots in China, Japan, Korea, Taiwan, Vietnam, and India. It belongs to the Lamiaceae family, making it a botanical cousin of basil, rosemary, and mint. The entire plant is useful: leaves are eaten fresh or pickled, stems are used in folk medicine, and the seeds are toasted, ground into powder, or pressed into oil.
You may have encountered perilla leaves at Korean barbecue restaurants (called “kkaennip” in Korean), but the seeds are a separate product entirely. In Korean cooking, perilla seeds go by “deulkkae” and are commonly toasted, then ground into a fine powder called deulkkae-garu. This powder thickens soups and adds a nutty, earthy flavor that’s distinct from sesame.
Nutritional Profile
Perilla seeds are unusually rich in fat, and that fat is overwhelmingly unsaturated. About 92% of the fatty acids in perilla seed oil are unsaturated, with only about 8% saturated. The standout nutrient is ALA, a plant-based omega-3 fatty acid that makes up roughly 63 to 64% of the oil. Linoleic acid, an omega-6 fatty acid, accounts for another 13 to 14%, and oleic acid (the same monounsaturated fat found in olive oil) contributes 14 to 23%.
That ALA content is remarkable. Perilla seed oil contains more omega-3 than almost any other plant oil, outperforming even well-known sources. For comparison, flaxseed oil typically contains around 50 to 55% ALA, while peony seed oil sits around 40%. Chia seeds, another popular omega-3 source, are in a similar range to flax. Perilla seeds consistently land at the top of the list for plant-based omega-3 concentration.
Beyond fats, perilla seeds contain protein and several bioactive compounds. The oil carries natural antioxidants including tocopherols (a form of vitamin E) and phytosterols, which are plant compounds structurally similar to cholesterol that can help reduce cholesterol absorption in the gut.
Key Bioactive Compounds
Perilla seeds contain several compounds that go beyond basic nutrition. Rosmarinic acid, the same polyphenol found in rosemary and sage, is one of the most studied. It acts as a potent antioxidant and has demonstrated anti-inflammatory and antimicrobial properties in laboratory research. Luteolin, a flavonoid also found in many fruits and vegetables, is another significant compound in perilla seeds. Both of these contribute to the seed’s reputation in traditional medicine systems across Asia.
Other identified compounds include apigenin (a flavonoid common in chamomile and parsley), chrysoeriol, and several organic acids like ferulic and caffeic acid. Together, these give perilla seeds a broad pharmacological profile that researchers have linked to anti-allergic, antibacterial, anti-inflammatory, cholesterol-lowering, and antioxidant effects.
Effects on Allergies and Asthma
One of the most interesting areas of perilla seed research involves allergic conditions. In a clinical study of asthma patients, those who supplemented with perilla seed oil for four weeks showed a significant decrease in leukotriene C4 production, a chemical messenger that drives airway inflammation. Their lung function also improved measurably: peak expiratory flow, forced vital capacity, and the volume of air they could exhale in one second all increased. Patients in the comparison group, who received a different oil, saw no such improvements.
The same study found that perilla seed oil supplementation lowered total cholesterol, LDL cholesterol, and phospholipid levels over the four-week period. This dual effect on both respiratory inflammation and blood lipids likely traces back to how ALA is metabolized in the body, shifting the balance away from pro-inflammatory compounds.
A separate small trial tested perilla extract enriched with rosmarinic acid on seasonal allergic rhinoconjunctivitis (hay fever). Patients receiving the higher dose reported a 70% improvement in symptoms, compared to 30% for those on placebo. While objective clinical scores weren’t significantly different, the patient-reported relief was substantial enough to reach statistical significance.
How Perilla Seeds Are Used in Cooking
Korean cuisine makes the most extensive use of perilla seeds. The traditional preparation starts with toasting the raw seeds in a dry pan until fragrant, then grinding them into deulkkae-garu. This powder is stirred into dishes like “deulkkae-tang” (perilla seed soup), where it creates a creamy, pale broth without any dairy. It also goes into noodle dishes, porridges, and seasoned vegetables. The flavor is often described as nuttier and more herbaceous than sesame, with a slightly grassy undertone.
Perilla seed oil, pressed from the raw seeds, is used as a finishing oil and dressing ingredient rather than a high-heat cooking oil. The high proportion of polyunsaturated fats makes it prone to oxidation when heated, which degrades both flavor and nutritional value. In Japanese cooking, perilla seeds appear as a garnish or are incorporated into pickles and condiments. Whole toasted seeds can be sprinkled over soups, rice dishes, or salads for a crunchy texture.
Storage and Shelf Life
The same omega-3 content that makes perilla seeds nutritionally valuable also makes them vulnerable to going rancid. Polyunsaturated fats oxidize quickly when exposed to light, heat, or air. Whole seeds stay fresh longer than ground powder or extracted oil because the seed coat provides some natural protection.
For perilla seed oil, storage in a sealed, dark container (amber glass is ideal) in the refrigerator is the best approach. Research protocols typically store high-omega-3 oils at around 4°C (39°F) to slow oxidation. As the oil degrades, free fatty acid content rises and the smoke point drops, which is a practical sign that the oil has lost quality. Ground perilla seed powder should also be refrigerated and used within a few weeks of opening, or stored in the freezer for longer keeping.
How Perilla Seeds Compare to Similar Seeds
- Vs. flaxseed: Both are top-tier plant sources of ALA, but perilla seeds typically contain a higher percentage of omega-3 in their oil (54 to 64% vs. flax’s 50 to 55%). Perilla has a milder, nuttier flavor that works better in cooked dishes.
- Vs. chia seeds: Chia seeds are better known in Western markets and offer significant fiber along with their omega-3 content. Perilla seeds have a higher ALA concentration in their oil but lack the gel-forming quality that makes chia popular in puddings and drinks.
- Vs. sesame seeds: Despite looking somewhat similar, perilla and sesame seeds are nutritionally quite different. Sesame oil is predominantly omega-6 (linoleic acid), while perilla oil is predominantly omega-3. In Korean cooking, the two are used interchangeably in some applications but produce distinctly different flavors.
Perilla seeds remain relatively niche outside of Asian grocery stores, but they’re increasingly available online and in specialty markets as interest in plant-based omega-3 sources grows. Look for them labeled as “deulkkae” in Korean markets or simply as “perilla seeds” in health food stores.