Cratox AI
Reviewed by Cratox Nutrition Team · Updated July 19, 2026
sunflower oil
🫒

Sunflower oil

🔥 900 Calories
🥑 100g Fat

Sunflower oil provides 900 kcal per 100 g, with 0 g of protein, 0 g of carbohydrates and 100 g of fat. 1 cup of Sunflower oil (224 g) provides about 2016 kcal.

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Oils
Sunflower oil
Energy density
Dense
900 kcal per 100g
Macro energy profile
Fat-led
0% Protein · 0% Carbohydrates · 100% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

900
kcal/100g
Protein
0g
Carbohydrates
0g
Fat
100g

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories900 kcal
Protein0 g
Carbohydrates0 g
Fat100 g

USDA data · USDA FoodData Central

Calories per portion

PortionWeightCalories
1 cup224 g2016 kcal
1 tbsp14 g126 kcal
100 g100 g900 kcal

Portion weights: USDA FoodData Central

Portion calculator

Calories
900 kcal
Protein
0 g
Carbohydrates
0 g
Fat
100 g

All values are computed from the per-100 g nutrition data (source: USDA).

About Sunflower oil

Sunflower oil is a vegetable oil extracted from the seeds of the sunflower plant, Helianthus annuus. Originating from the Americas, it has become one of the most popular cooking oils globally due to its light flavor and high smoke point. Sunflower oil is primarily composed of polyunsaturated fatty acids, making it a versatile ingredient in various culinary applications, including frying, baking, and salad dressings. Its popularity continues to grow as consumers seek healthier alternatives to traditional fats.

Nutritionally, sunflower oil is rich in vitamin E and healthy fats, particularly linoleic acid, which is beneficial for heart health. With a caloric content of 900 calories per 100 grams, it is primarily a source of fat, containing negligible amounts of protein and carbohydrates. The oil is often praised for its role in cooking as it can enhance the flavor of dishes without overpowering them, making it an excellent choice for many recipes.

Health Benefits

Promotes heart health by lowering bad cholesterol levels due to its high polyunsaturated fat content.
Rich in vitamin E, which acts as an antioxidant, protecting cells from damage.
May improve skin health by moisturizing and enhancing the skin barrier.
Supports immune function due to its anti-inflammatory properties.
Aids in the absorption of fat-soluble vitamins (A, D, E, K).
Potentially beneficial in regulating blood sugar levels.
Helps maintain healthy cholesterol levels.
May reduce symptoms of arthritis and joint pain due to its anti-inflammatory effects.
Contributes to healthy hair growth and scalp health.
Can be used as a base for massage oils and skincare products.

Recommended Food Pairings

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Sunflower oil and roasted vegetables: The oil enhances the flavors and helps in roasting vegetables to perfection.
🥗
Sunflower oil and fish: Ideal for frying or grilling, it complements the flavors of various fish dishes.
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Sunflower oil and pasta: Used in dressings or as a cooking medium, it adds a light flavor to pasta dishes.
🥗
Sunflower oil and salads: Perfect for salad dressings, it can bring out the freshness of greens.
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Sunflower oil and baked goods: Often used in baking, it provides moisture and a tender crumb to cakes and pastries.

How to Consume

Serving size
15-30ml (1-2 tablespoons)
Frequency
3-4 times per week
  • •Use sunflower oil for sautéing and frying due to its high smoke point.
  • •Incorporate it into salad dressings for a light, nutty flavor.
  • •Use it as a base for homemade mayonnaise.
  • •Drizzle over roasted vegetables for added flavor.
  • •Substitute it for butter in baking recipes to reduce saturated fat.

Selection & Storage

How to choose:

  • ✓Select oil in a dark glass bottle to protect it from light degradation.
  • ✓Check for a harvest date on the label for freshness.
  • ✓Choose cold-pressed or expeller-pressed varieties for higher quality.
  • ✓Avoid oils with added preservatives or artificial flavors.
Storage
Store in a cool, dark place away from heat sources. Ideal temperature is below 20°C (68°F) with low humidity.
Shelf life
Unopened sunflower oil can last up to 12 months; once opened, use within 6 months for best quality.

Warnings & Contraindications

  • ⚠️Individuals with allergies to sunflower seeds should avoid sunflower oil.
  • ⚠️Those with certain metabolic disorders should consult a healthcare provider before incorporating it into their diet.
  • ⚠️Excessive consumption of sunflower oil may lead to an imbalance of omega-6 to omega-3 fatty acids.
  • ⚠️Using sunflower oil at high temperatures may lead to the formation of harmful compounds.

Frequently Asked Questions

How many calories does Sunflower oil have?

Sunflower oil contains approximately 900 calories per 100 grams, making it a high-calorie cooking oil primarily composed of fats.

Is Sunflower oil healthy?

Yes, sunflower oil is considered healthy due to its high content of unsaturated fats and vitamin E, which support heart health and provide antioxidant benefits.

How should Sunflower oil be stored?

Store sunflower oil in a cool, dark place, away from heat sources. Once opened, it should ideally be used within 6 months to maintain its quality.

What are the benefits of eating Sunflower oil?

Sunflower oil has numerous benefits, including heart health support, skin health improvement due to vitamin E, and its versatility in cooking.

How much Sunflower oil can I eat per day?

A recommended serving size is 15-30ml (1-2 tablespoons) per day, depending on individual dietary needs and caloric intake.

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