Oil, sunflower
Whole food · Fats and Oils
Sunflower oil is a pale, neutral-flavored vegetable oil pressed from the seeds of the sunflower plant. It has a light, clean taste and a smooth, liquid texture that makes it ideal for high-heat cooking. While the provided nutritional data lists 0s, a standard 100g serving contains approximately 884 calories and 100g of fat, primarily composed of heart-healthy polyunsaturated and monounsaturated fats.
💚 Why it's loved
People love sunflower oil for its incredibly neutral, clean taste that doesn't overpower the natural flavors of ingredients, making it a versatile workhorse in the kitchen. It's also prized for its high smoke point, which allows for perfect searing and deep-frying without burning.
⚠️ Watch-outs & how to enjoy it better
While generally healthy, excessive consumption of oils high in omega-6 fatty acids (like standard sunflower oil) can promote inflammation if not balanced with omega-3s. To counteract this, use it in moderation and pair it with omega-3-rich foods like fatty fish, walnuts, or flaxseeds. Also, be mindful of portion sizes due to its high calorie density.
Key benefits
- High in vitamin E, a powerful antioxidant.
- Rich in polyunsaturated fats, particularly linoleic acid.
- Neutral flavor profile suitable for various cuisines.
- High smoke point, ideal for frying and sautéing.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's largest producer of sunflower oil is Ukraine, which often accounts for over 30% of global production.
Full nutrition (scales with serving)
| Total fat (NLEA) | 93.2 g |
| Vitamin E (alpha-tocopherol) | 68.5 mg |
| Tocopherol, beta | 2.5 mg |
| Tocopherol, gamma | 0.93 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 6.9 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Fatty acids, total saturated | 9.0 g |
| SFA 4:0 | 0.00 g |
| SFA 5:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 7:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 9:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 11:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.05 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 4.5 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 3.0 g |
| SFA 20:0 | 0.27 g |
| SFA 21:0 | 0.01 g |
| SFA 22:0 | 0.82 g |
| SFA 23:0 | 0.00 g |
| SFA 24:0 | 0.31 g |
| Fatty acids, total monounsaturated | 63.4 g |
| MUFA 12:1 | 0.00 g |
| MUFA 14:1 c | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 c | 0.12 g |
| MUFA 17:1 | 0.04 g |
| MUFA 17:1 c | 0.04 g |
| MUFA 18:1 c | 62.9 g |
| MUFA 20:1 c | 0.26 g |
| MUFA 22:1 c | 0.01 g |
| MUFA 22:1 n-9 | 0.01 g |
| MUFA 22:1 n-11 | 0.00 g |
| MUFA 24:1 c | 0.01 g |
| Fatty acids, total polyunsaturated | 20.7 g |
| PUFA 18:2 c | 20.6 g |
| PUFA 18:2 n-6 c,c | 20.5 g |
| PUFA 18:2 CLAs | 0.03 g |
| PUFA 18:3 c | 0.16 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.16 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 c | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:3 n-9 | 0.00 g |
| PUFA 22:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:4c | 0.00 g |
| PUFA 20:5c | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:2 | 0.00 g |
| PUFA 22:5 c | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 c | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.12 g |
| Fatty acids, total trans-monoenoic | 0.03 g |
| TFA 14:1 t | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.03 g |
| TFA 20:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.08 g |
| TFA 18:2 t | 0.08 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| TFA 18:3 t | 0.00 g |
| Stigmastadiene | 0.00 mg |
| Stigmasterol | 29.2 mg |
| Campesterol | 33.9 mg |
| Brassicasterol | 0.00 mg |
| Beta-sitosterol | 205 mg |
| Campestanol | 0.04 mg |
| Beta-sitostanol | 3.4 mg |
| Delta-5-avenasterol | 11.4 mg |
| Delta-7-Stigmastenol | 59.1 mg |
FAQ
Is sunflower oil healthy?
Yes, it's a good source of vitamin E and unsaturated fats. However, it's high in omega-6 fatty acids, so it's best used in moderation and balanced with omega-3 sources.
What is the smoke point of sunflower oil?
The smoke point is high, typically around 232°C (450°F) for refined sunflower oil, making it excellent for frying and high-heat cooking.
Can I use sunflower oil for baking?
Absolutely. Its neutral flavor and liquid consistency make it a great substitute for butter or other oils in cakes, muffins, and cookies, often resulting in a lighter texture.