Sunflower oil may be considered a healthier alternative to cooking oils and fats which have a high saturated-fat content. Most of the fat contained in sunflower oil is unsaturated, which is generally considered healthier. However, there are negative nutritional aspects to sunflower oil, which should be weighed against its potential benefits when planning your diet. Consult your doctor for medical advice before making significant dietary changes.
Fat Content
Sunflower oil is 100 percent fat. This means that the energy density of sunflower oil is extremely high in comparison to leaner foods. For example, a single tablespoon of linoleic sunflower oil contains 120 calories -- 100 g of sunflower oil contains 884 calories. Eating any significant quantity of sunflower in a day will therefore use up a large proportion of your daily caloric allowance, without providing you with any protein.
Types of Fat
The USDA reports that 65-percent linoleic sunflower oil contains just over 10 percent saturated fat by weight. The same type of oil contains just under 20 percent of monounsaturated fats, and 65 percent polyunsaturated fats. 70-percent oleic sunflower oil contains just under 9 percent saturated fat and 84 percent monounsaturated fat. Sunflower oil which is linoleic but partially hydrogenated has a 13 percent saturated fat content. Saturated fat content is generally considered detrimental to health, as this kind of fat may raise your cholesterol, and your risk of diseases including stroke and obesity.
Vitamins and Minerals
Most types of sunflower oil contain very few vitamins or minerals apart from vitamin E and vitamin K. Partially-hydrogenated linoleic sunflower oil, for example, contains no calcium, sodium, potassium, iron, magnesium, phosphorous, zinc, copper, manganese or selenium. The high calorie content of sunflower oil in relation to its poor supply of essential vitamins and minerals may make it difficult for you to meet your nutritional requirements in terms of vitamins and minerals while remaining within a reasonable daily calorie limit.
Minimal Nutritional Value
Sunflower oil does not meet the requirements of a food of more than minimal nutritional value. The Centers for Disease Control and Prevention define foods of minimal nutritional value as those which contain below 5 percent of an adult's recommended daily intake of protein, calcium, thiamine, riboflavin, niacin, iron, vitamin A and vitamin C in a 100-calorie serving size. In the case of sunflower oil, this serving size would be just under a tablespoon. Sunflower oil contains no protein and none of the vitamins and minerals necessary to qualify as above-minimal nutritional value.
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