Sunflower oil
Common food
Sunflower oil is a light, neutral-tasting vegetable oil pressed from the seeds of the sunflower plant. It has a clean, slightly nutty flavor and a smooth, liquid texture that doesn't overpower other ingredients. Nutritionally, it is 100% fat, providing 900 kcal per 100g, and is a significant source of vitamin E and unsaturated fats.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
People love sunflower oil for its clean, neutral taste that lets the flavors of other ingredients shine, making it incredibly versatile for everything from salad dressings to high-heat searing. Its light texture and golden color are also prized in both home kitchens and professional settings.
⚠️ Watch-outs & how to enjoy it better
While generally healthy, its high omega-6 fatty acid content, if consumed in excess relative to omega-3s, may promote inflammation. To counteract this, balance your diet with omega-3-rich foods like fatty fish, walnuts, or flaxseeds. Also, choose high-oleic varieties for better oxidative stability during frying.
Key benefits
- High in vitamin E, an antioxidant.
- Rich in heart-healthy unsaturated fats.
- High smoke point, suitable for frying.
- Neutral flavor doesn't alter dish taste.
- Contains beneficial phytosterols.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's largest producer of sunflower oil is Ukraine, which accounts for over 30% of global production.
Full nutrition (USDA data · scales with serving)
| Water | 0.00 g |
| Energy | 900 kcal |
| Protein | 0.00 g |
| Total lipid (fat) | 100 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 |
| 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 68.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 9.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 4.5 g |
| SFA 18:0 | 3.0 g |
| Fatty acids, total monounsaturated | 63.4 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 63.0 g |
| MUFA 20:1 | 0.26 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 20.7 g |
| PUFA 18:2 | 20.6 g |
| PUFA 18:3 | 0.16 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 |
Amino acid profile (per 100g)
Estimated from Seeds, sunflower seed kernels, oil roasted, with salt added — USDA does not publish this profile for Sunflower oil.
| Tryptophan | 0.31 g |
| Threonine | 0.82 g |
| Isoleucine | 1.0 g |
| Leucine | 1.5 g |
| Lysine | 0.82 g |
| Methionine | 0.43 g |
| Cystine | 0.40 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.59 g |
| Valine | 1.2 g |
| Arginine | 2.1 g |
| Histidine | 0.56 g |
| Alanine | 0.98 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 4.9 g |
| Glycine | 1.3 g |
| Proline | 1.0 g |
| Serine | 0.95 g |
FAQ
What is the smoke point of sunflower oil?
Refined sunflower oil has a high smoke point of around 232°C (450°F), making it excellent for frying, sautéing, and other high-heat cooking methods.
Is sunflower oil good for deep frying?
Yes, its high smoke point and neutral flavor make it a popular choice for deep frying. However, for repeated use, high-oleic sunflower oil is more stable and less prone to oxidation.
How should I store sunflower oil?
Store it in a cool, dark place like a pantry. Once opened, keeping it in the refrigerator can help preserve its freshness and prevent rancidity, especially for unrefined varieties.
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 9.00 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.