Sunflower oil is derived from the yellow flower of the same name. According to the National Sunflower Association, this light oil, with its neutral taste, is favored by cooks who use it in frying. Sunflower oil is low in saturated fat, which makes this oil a good choice if you're watching your weight or trying to get cholesterol levels in check.
Sunflower Oil Types
Sunflower oil comes in three types, each of which has various levels of oleic acid, a monounsaturated fatty acid that comes from natural fats and oils. Linoleic, high oleic and NuSun, also known as "mid-oleic" sunflower oil, are available to consumers and food makers, according to the NSA.
Linoleic Sunflower Oil
Linoleic sunflower oil is the original sunflower oil, and the most commonly used. According to the USDA National Nutrient Database for Standard Reference, 1 tbsp. of sunflower oil with around 65 percent linoleic acid has 120 calories and 14 g of total fat. Of the fat in 1 tbsp. of linoleic sunflower oil, only some 1.4 g is saturated. The remainder of the total fat is composed of roughly 2.7 g monounsaturated fat and 8.9 g polyunsaturated fat.
High Oleic Sunflower Oil
High oleic sunflower oil is generally defined as an oil that contains at least 80 percent oleic acid, according to the NSA. The U.S. Department of Agriculture's National Nutrient Database for Standard Reference shows that 1 tbsp. of sunflower oil with 70 percent oleic acid or more has 124 calories and 14 g total fat, 1.4 g of which is saturated. One tablespoon of this oil has 11.7 g of monounsaturated fat and 0.5 g of polyunsaturated fat.
NuSun/Mid-Oleic Sunflower Oil
NuSun is the latest newcomer to the sunflower oil industry, according to the NSA, which estimated that in 2007, this variety of sunflower made up 85 percent to 90 percent of oilseed acres planted and harvested by growers. In May 2006, a popular chip manufacturer announced plans to make its potato chips with NuSun, cutting the saturated fat content in the snack by 50 percent. According to the USDA National Nutrient Database for Standard Reference, a tablespoon of industrial-grade mid-oleic sunflower oil has 120 calories and 13.6 g total fat, 1.2 g of which is saturated. The rest of the total fat is made up of around 7.8 g monounsaturated fat and 3.9 g polyunsaturated fat.
Other Health Benefits
Cooking oil isn't noted for providing essential vitamins and minerals, however, the NSA suggests that sunflower oil provides more vitamin E than other oils. According to MayoClinic.com, sunflower oil can lower your low-density lipoprotein or "bad" cholesterol levels, thereby decreasing your risk for heart disease. Other healthful oils from which to choose include safflower oil, corn oil, olive oil, peanut oil, canola oil, soy oil and cottonseed oil.
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