Oil, sunflower, linoleic, (approx. 65%)
Whole food · Fats and Oils
Sunflower oil with a high linoleic acid content is a light, golden-yellow cooking oil pressed from the seeds of specific sunflower varieties. It has a very neutral, clean flavor and a smooth, liquid texture, making it a versatile kitchen staple. Nutritionally, it is 100% fat, providing a concentrated source of energy and essential polyunsaturated fatty acids.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and clean taste; it lets the flavors of the food itself shine through, whether in a delicate vinaigrette or a hearty stir-fry. Its light texture and high smoke point make it a reliable workhorse for everything from sautéing to deep-frying.
⚠️ Watch-outs & how to enjoy it better
As a concentrated source of calories (884 kcal per 100g), overuse can contribute to excess energy intake. Its high omega-6 content, while essential, needs to be balanced with omega-3s in the overall diet. To counteract this, use it in moderation, pair omega-6-rich meals with foods high in omega-3s (like fatty fish, flaxseeds, or walnuts), and consider alternating with oils higher in monounsaturated fats, like olive oil.
Key benefits
- High in polyunsaturated fats, specifically linoleic acid (an omega-6).
- Contains vitamin E, a natural antioxidant.
- Neutral flavor profile doesn't overpower other ingredients.
- High smoke point suitable for various cooking methods.
- Widely available and cost-effective.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The specific 'high-oleic' sunflower oil varieties developed later have a different fatty acid profile, but the classic 'linoleic' type you specified was the original commercial standard, prized for its neutral character.
Full nutrition (USDA data · scales with serving)
| Water | 0.00 g |
| Energy | 884 kcal |
| Energy | 3699 kj |
| Protein | 0.00 g |
| Total lipid (fat) | 100 g |
| Ash | 0.00 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 0.00 mg |
| Potassium, K | 0.00 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.00 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Pantothenic acid | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.20 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 41.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 10.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 5.9 g |
| SFA 18:0 | 4.5 g |
| Fatty acids, total monounsaturated | 19.5 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 19.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 65.7 g |
| PUFA 18:2 | 65.7 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 100 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
What does 'linoleic' mean in sunflower oil?
It refers to the dominant type of polyunsaturated fatty acid in the oil. 'Linoleic' sunflower oil typically contains about 65% linoleic acid (an omega-6 fat), giving it its specific nutritional profile.
Is sunflower oil healthy?
It can be part of a balanced diet. It's a good source of vitamin E and polyunsaturated fats. The key is moderation due to its high calorie count and balancing it with other fats, especially those rich in omega-3s.
What's the best use for this oil?
Its high smoke point and neutral flavor make it ideal for high-heat cooking like frying, sautéing, and roasting. It's also excellent in baking and dressings where you don't want a strong oil flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 8.84 kcal/g · 0% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.