Sunflower oil is a good choice when you're reaching for oil in the kitchen: It's naturally high in healthy mono- and polyunsaturated fats and is an excellent source of vitamin E.
But not all forms of this oil are the same — both the nutrition facts and health benefits differ based on one variety to another. Find out all about the most common varieties of sunflower oil, along with the nutrition facts for each.
Sunflower Oil Nutrition
Sunflower oil's calories come from fat. Your body needs some fat for energy, digestion and vitamin absorption.
Fatis calorie-dense, which means there's more calories in a gram of fat than there is in a gram of protein, according to the USDA. It's easy to overeat high-fat foods, and anytime you eat more calories than you burn, those calories (regardless of their source) will be stored as fat.
Less than 30 percent of your total calories should come from fat, per the Mayo Clinic. And, you should aim for less than 10 percent of your total caloric intake to be saturated fat, per the 2020-2025 Dietary Guidelines for Americans.
Some fats are healthier than others, and it's important to eat the right kinds of fat when it comes to oils.
3 Types of Sunflower Oil
There are three common grades of sunflower oil available. All of them are an excellent source of vitamin E and provide a small amount of vitamin K. They do not contain cholesterol, protein or sodium.
Where the different types of sunflower oil vary is in their makeup of fatty acids.
1. High-Oleic Sunflower Oil
This type of oil has a long shelf life and is made from sunflowers bred to have a high concentration of oleic acid in their seeds. Also known as omega-9, oleic acid is a type of monounsaturated fat, per the University of Colorado, Colorado Springs.
Along with polyunsaturated fat, monounsaturated fat is considered a healthy form of fat, per the U.S. National Library of Medicine (NLM).
High oleic oils are considered healthy because of their higher content of omega-3 and lower content of omega-6 fatty acids as compared to other types of sunflower oils. Both omega-3 and omega-6 fats are essential for your body, and you need to get them via your diet, per the American Heart Association (AHA).
2. Mid-Oleic Sunflower Oil
Mid-oleic is the oil that's used for stir-frying and in salad dressings. You might see it listed as "NuSun" on ingredient lists, which is the brand name, and it is used for commercial food preparation purposes.
It has less oleic acid than high-oleic sunflower oil.
3. Linoleic Sunflower Oil
Linoleic sunflower oil contains more polyunsaturated omega-6 fats but is lacking in healthy omega-3s.
The ratio of these two fats matters, however — having the right ratio in place can help prevent and manage obesity, according to a March 2016 study in Nutrients. Typically, we eat more omega-6 fats than omega-3 fats, but rather than limit our intake of omega-6 fats, a better strategy is to eat more omega-3s to keep a healthy balance of the two fats, per Harvard Health Publishing.
So, if you use linoleic sunflower oil (which is high in omega-6 fats), be sure to add some fish or other omega-3 rich foods to your diet.
Nutrition Facts for Different Types of Sunflower Oil
Per 1 Tbsp.
120, 6% DV
124, 6% DV
120, 6% DV
13.6 g, 6% DV
14 g, 18% DV
13.6 g, 17% DV
1.4 g, 7% DV
1.4 g, 7% DV
1.2 g, 6% DV
27 mg, 2% DV
5 mg, 0% DV
8,935 mg, 53% DV
505 mg, 3% DV
3,934 mg, 23% DV
The Health Benefits of Sunflower Oil
1. Rich in Vitamin E
Every type of sunflower oil is rich in vitamin E, which has antioxidant properties that help neutralize damaging free radicals in your body, according to the National Institutes of Health (NIH). Free radicals are formed as a result of metabolic processes, such as digestion, or from the environment, such as air pollution.
In addition to supporting your immune system to fight off invading viruses and bacteria, vitamin E is vital for keeping your blood vessels healthy by managing blood clotting by helping cells interact to carry out important bodily functions.
2. Might Improve Cholesterol Levels and Heart Health
Studies link oleic acid — the most commonly eaten monounsaturated fat — to disease prevention and healthy body weight, per a July 2020 systematic review in Advances in Nutrition.
Swapping out saturated fats in favor of unsaturated fats helps improve your cholesterol levels, per the Mayo Clinic. That, in turn, can help decrease your risks of heart disease and potentially type 2 diabetes.
Opting for polyunsaturated fats in place of saturated fats is linked to a reduced risk of coronary heart disease, per a March 2010 systematic review in PLoS Medicine.
In November 2018, the FDA determined oils containing at least 70 percent oleic acid, such as high-oleic sunflower oil, qualify for being labeled with claims of heart health benefits when used to replace saturated fats.
3. Linoleic Sunflower Oil May Cause Inflammation
While high-oleic acid sunflower oil helps improve cholesterol levels and decrease heart disease risk, the situation is less straightforward with linoleic sunflower oil.
On one hand, an August 2014 systematic review in Circulation that looked at more than 300,000 participants found an inverse association between linoleic acid and coronary heart disease. But sometimes research points to the opposite conclusion: For example, a September 2018 article in Open Heart notes that linoleic acid promotes inflammation and "is likely a major dietary culprit for causing CHD [coronary heart disease]."
The difference in outcomes may be due to genetics: The variety of a certain gene seems to dictate a person's inflammatory response to taking linoleic sunflower oil, per a January 2019 study in the Journal of Clinical Nutrition.
4. May Affect Your Mood
Oleic acid may have a significant effect on mood and behavior. In a small study of young adults, replacing saturated fat with oleic acid led to an increase in energy and a reduction in feelings of anger and hostility for participants, per results published in the American Journal of Nutrition in February 2013.
Because oleic acid is known for promoting proper brain function, eating sunflower oil may have a positive effect on your emotional state when it is used as a replacement for less-healthy fats.
If you've ever fried foods, you know that frying with oil stinks. These fumes that waft through your kitchen when you cook with oil contain chemicals, including aldehydes, which are carcinogenic, per an October 2016 study in the Journal of Hazardous Materials.
According to the study, which compared the aldehydes that resulted from using different cooking oils, methods, and foods, cooking with sunflower oil leads to the most emissions of aldehydes.
And, the longer sunflower oil is subjected to heat, the more aldehydes are released, per a March 2019 study in Scientific Reports. Stick to gentle cooking methods like stir-frying, recommends the Journal of Hazardous Materials study authors.
To sear or brown, turn to a high-oleic sunflower oil, per the Cleveland Clinic. Because it's rich in monounsaturated fats, it may do a better job at standing up to the heat, according to Houston Methodist.
- USDA: "How many calories are in one gram of fat, carbohydrate, or protein?"
- Mayo Clinic: "I'm concerned about saturated fat. What's an easy way to track how much I'm getting?"
- 2020-2025 Dietary Guidelines for Americans
- University of Colorado, Colorado Springs: "Omega-3, 6, and 9 and How They Add Up"
- U.S. National Library of Medicine: "Facts about monounsaturated fats"
- American Heart Association: "Polyunsaturated Fat"
- Nutrients: "An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity"
- Harvard Health Publishing: "No need to avoid healthy omega-6 fats"
- National Institutes of Health: "Vitamin E"
- Mayo Clinic: "Dietary fats: Know which types to choose"
- PLos Medicine: "Effects on coronary heart disease of increasing polyunsaturated fat in place of saturated fat: a systematic review and meta-analysis of randomized controlled trials"
- FDA: "FDA Completes Review of Qualified Health Claim Petition for Oleic Acid and the Risk of Coronary Heart Disease"
- Circulation: "Dietary Linoleic Acid and Risk of Coronary Heart Disease: A Systematic Review and Meta-Analysis of Prospective Cohort Studies"
- Open Heart: "Omega-6 vegetable oils as a driver of coronary heart disease: the oxidized linoleic acid hypothesis "
- The European Journal of Clinical Nutrition: "Effect of conjugated linoleic acid on blood inflammatory markers: a systematic review and meta-analysis on randomized controlled trials"
- Journal of Clinical Nutrition: "Inflammatory response to dietary linoleic acid depends on FADS1 genotype "
- Advances of Nutrition: "The Effects of Diets Enriched in Monounsaturated Oleic Acid on the Management and Prevention of Obesity: a Systematic Review of Human Intervention Studies"
- American Journal of Nutrition: "Substituting dietary monounsaturated fat for saturated fat is associated with increased daily physical activity and resting energy expenditure and with changes in mood"
- Journal of Hazardous Materials: "Effects of cooking method, cooking oil, and food type on aldehyde emissions in cooking oil fumes"
- Scientific Reports: "Toxic aldehyde generation in and food uptake from culinary oils during frying practices: peroxidative resistance of a monounsaturate-rich algae oil"
- Cleveland Clinic: "How to Choose and Use Healthy Cooking Oils"
- Houston Methodist: "Cooking Oil: Pros and Cons of Your Go-to Oils"
- USDA: "Oil Sunflower Linoleic (Approx. 65%)"
- USDA: "Oil Industrial Mid-Oleic Sunflower"
- USDA: "Oil Sunflower High Oleic (70% And Over)"