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Sunflower Oil Calories
Vegetable oil, high in vitamin E, polyunsaturated fats
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Sunflower Oil (14 g) has 120 calories. That works out to 884 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 13.6 g of fat and 0 g of fiber. Its 5.6 mg of Vitamin E covers 37% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Sunflower Oil?
Sunflower Oil is pressed from sunflower seeds and is widely used as a cooking oil. Its mild flavour makes it useful when you want the taste of the main ingredients to come through rather than be masked by the fat.
Across many cuisines, it is used for frying, roasting, baking and salad dressings; in parts of Eastern Europe, it is also a familiar addition to everyday home cooking. Refined versions are generally quite neutral, while less-refined oil can have a more noticeable seed-like flavour. It is energy-dense and consists almost entirely of fat, with no protein or carbohydrate; it also provides vitamin E and polyunsaturated fats. For a lighter dish, measure the amount rather than pouring freely, or use it in a dressing with citrus or vinegar.
Sunflower Oil Nutrition Facts
Selected: 100 g
884
KCAL / 100G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
100g
· 128% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
Sunflower Oil Vitamins & Minerals
Vitamins
Vitamin E
41.1mg · 274% DV
Vitamin K
5.4µg · 5% DV
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
Minerals
Calcium
1mg · 0% DV
Iron
0mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
How Nutritious Is Sunflower Oil?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Sunflower Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower Oil
To burn the 884 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Sunflower Oil Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sunflower Oil Contain Allergens?
No known major allergens
Which Diets Is Sunflower Oil Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Sunflower Oil Fat Profile
SATURATED
10.3g
MONOUNSATURATED
19.5g
POLYUNSATURATED
66g
Omega 6:3 ratio 650:1
Above the ideal 4:1 (650:1).
Compare Sunflower Oil
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Frequently Asked Questions About Sunflower Oil
Is sunflower oil good for you?
Sunflower oil can fit into a balanced diet when used in reasonable amounts. It provides unsaturated fats and vitamin E, but it is energy-dense, so it is best used alongside a varied mix of foods and fats.
Can you cook with sunflower oil at high heat?
Yes, refined sunflower oil is generally suitable for high-heat cooking. Unrefined sunflower oil is better reserved for dressings or gentler cooking, since it has a more pronounced flavor and is less suited to intense heat.
Can sunflower oil be used for deep-frying?
Yes, refined sunflower oil is commonly used for deep-frying because its flavor is mild. Avoid letting it smoke, and discard it if it becomes unusually dark, foamy, thick, or unpleasant-smelling.
What is the difference between refined and unrefined sunflower oil?
Refined sunflower oil has a milder taste and is more versatile for hot cooking. Unrefined oil retains a stronger seed flavor and is often used in dressings or added to food where that flavor is welcome.
Can sunflower oil replace butter in baking?
Yes, sunflower oil can replace melted butter in many cakes and quick breads. It keeps the flavor fairly neutral, but the result will lack some of butter’s richness and may have a different texture.
Is sunflower oil better than olive oil?
Neither is universally better: sunflower oil has a mild taste that suits frying and baking, while olive oil brings a distinct flavor to dressings and many cooked dishes. Choose based on the recipe and the flavor you want.
Can you reuse sunflower oil after frying?
You can reuse sunflower oil if it was not overheated and remains clean. Let it cool, strain out food particles, and store it covered; discard it if it smells off, darkens considerably, or starts foaming.
How should sunflower oil be stored after opening?
Keep sunflower oil tightly closed in a cool, dark cupboard, away from the stove and sunlight. Refrigeration is usually unnecessary; limiting heat, light, and air helps preserve its flavor.
Does sunflower oil cause inflammation?
Sunflower oil does not automatically cause inflammation when used as part of a balanced diet. It contains polyunsaturated fats, including omega-6 fats; using it in place of some saturated fats can be reasonable, while dietary variety still matters.
How can you tell if sunflower oil has gone bad?
Sunflower oil may be rancid if it smells stale, paint-like, or sharply unpleasant, or tastes bitter. Do not use oil with these changes, even if it looks clear.
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Nutrition data compiled from USDA FoodData Central and scientific sources.