1 serving (14 grams) contains 124 calories, 0.0 grams of protein, 14.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
1980.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 224 g | 287% | |
| Saturated Fat | 23.1 g | 115% | |
| Polyunsaturated Fat | 147.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 0 g | 0% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 0 mg | 0% | |
| Iron | 0 mg | 0% | |
| Potassium | 0 mg | 0% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Sunflower oil
Sunflower oil is a plant-based oil extracted from the seeds of the sunflower (Helianthus annuus), native to North America and cultivated globally. A staple in many cuisines, including American, European, Asian, and Middle Eastern, sunflower oil is prized for its high smoke point and neutral flavor, making it versatile for frying, baking, and salad dressings. It is primarily composed of unsaturated fats, with linoleic acid (omega-6) being a dominant component. Refined sunflower oil typically contains around 120 calories and 14 grams of fat per tablespoon, with no cholesterol or trans fats, and small amounts of vitamin E, an essential antioxidant.
Health Benefits
- Supports heart health due to its high content of monounsaturated and polyunsaturated fats, which can help improve cholesterol levels.
- Rich in vitamin E (approximately 5 mg per tablespoon), a powerful antioxidant that protects cells from oxidative stress.
- Contains omega-6 fatty acids, which, in moderate amounts, play a role in supporting healthy skin and cellular functions.
Dietary Considerations
Selection and Storage
Store sunflower oil in a cool, dark place in a tightly sealed container to maintain freshness and prevent oxidation. For extended shelf life, refrigeration is recommended after opening.
Common Questions About Sunflower oil Nutrition
What is the nutritional content of sunflower oil?
Sunflower oil contains approximately 120 calories and 14 grams of fat per tablespoon. It provides a good source of unsaturated fats, primarily linoleic acid, and is free of protein and carbohydrates. Additionally, it contains vitamin E, with about 5.6 mg per tablespoon, which is 28% of the recommended daily intake.
Can I use sunflower oil on a keto diet?
Yes, sunflower oil is compatible with a keto diet as it is purely fat with no carbohydrates or protein. It can be a good option for cooking, frying, or salad dressings due to its high fat content and low carb profile.
What are the health benefits and concerns of sunflower oil?
Sunflower oil is high in unsaturated fats, which can support heart health and reduce 'bad' LDL cholesterol when used in place of saturated fats. However, some types of sunflower oil, particularly those high in omega-6 fatty acids, may contribute to inflammation when consumed in excess. Opt for high-oleic sunflower oil for a healthier fat profile.
What is the recommended serving size for sunflower oil?
The recommended serving size of sunflower oil is typically 1 tablespoon, which provides about 120 calories. Depending on your dietary needs and cooking habits, this amount may vary, but moderation is key due to its calorie density.
How does sunflower oil compare to olive oil in cooking?
Sunflower oil has a higher smoke point (up to 450°F for refined versions) compared to olive oil (usually 375-405°F), making it better suited for high-heat cooking like frying. However, olive oil, particularly extra virgin, contains more antioxidants and has a more robust flavor, which is ideal for dressings and low-heat applications.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Sunflower oil DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Vitamin E Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDetails the role of vitamin E, a key nutrient in sunflower oil, and its health benefits.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services & USDADiscusses recommendations for oil consumption, including plant-based oils such as sunflower oil.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
