Sunflower oil is popular for its mild taste and health benefits. New types of sunflower oil have been developed to create healthier commercial food without trans fats. You can find different varieties of sunflower oil, although the healthiest seems to be high-oleic oil, which has a high level of healthy monounsaturated fat. As with any oil, sunflower oil has a high level of fat and calories, so consume it in moderation.
Types
Differing varieties of sunflower oil are available on the market. Mid-oleic oil has 55 to 75 percent monounsaturated fats and lower levels of saturated fat. This type is generally used for commercial cooking, especially frying, without trans fat. Linoleic sunflower oil is the traditionally used sunflower oil that contains more polyunsaturated fat, about 65 percent, than monounsaturated and saturated fats. It is often used as a salad oil and in margarine. High-oleic sunflower oil contains 80 percent or higher monounsaturated fat. This type seems to have health benefits of improving cholesterol and triglycerides.
Calories and Fat
One tablespoon of high-oleic sunflower oil contains 124 calories and 14 g of total fat, which consists of 1.38 g of saturated fat, 11.7 g of monounsaturated fat and 0.53 g of polyunsaturated fat. This breaks down to 14 percent saturated fat, 79 percent monounsaturated fat and 7 percent polyunsaturated fat, which is very similar to the composition of olive oil. Monounsaturated and polyunsaturated fats are considered healthy, as they are thought to reduce inflammation, lower LDL or "bad" cholesterol, and raise HDL or "good" cholesterol, lowering your risk of heart disease.
Vitamins and Minerals
Although sunflower oil is a healthy fat, it does not provide your body with many vitamins. One tablespoon of sunflower contains 5.75 mg of vitamin E; the only other micronutrient in sunflower oil is vitamin K, with 0.8 mcg per tablespoon. Sunflower oil has no minerals.
Smoke Point
An oil's smoke point is the temperature at which it burns and starts to become unhealthy. At this stage, free radicals form, which are thought to cause cancer and other diseases. Cook oil at temperatures below its smoke point to keep its health benefits. High-oleic sunflower oil has a high smoke point, so it can be used in high-heat cooking such as frying, searing and browning. This can make it a replacement, in some cooking, for canola and extra virgin olive oils, which have medium-high smoke points.
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