Calories in Sunflower Oil: Full Nutrition Breakdown

Sunflower oil is a widely used cooking oil extracted from sunflower seeds. A single tablespoon provides about 120 calories, with its fat profile varying significantly depending on whether it is a standard linoleic variety (high in polyunsaturated fat) or a high-oleic variety (high in monounsaturated fat). It is also one of the richest dietary sources of vitamin E, delivering about 5.6 milligrams per tablespoon.

Calories by serving size:

The values above reflect standard (linoleic) sunflower oil. High-oleic sunflower oil has a similar calorie count but a very different fat profile, with roughly 80 percent monounsaturated fat and much less polyunsaturated fat.

Frequently Asked Questions (FAQ)

How many calories are in a tablespoon of sunflower oil?

One tablespoon of sunflower oil (about 13.6 grams) contains approximately 120 calories. All of these calories come from fat, as sunflower oil contains no protein, carbohydrates, or fiber.

What is the difference between high-oleic and regular sunflower oil?

Regular (linoleic) sunflower oil is high in polyunsaturated omega-6 fatty acids, with about 65 percent of its fat as PUFA. High-oleic sunflower oil has been bred to contain around 80 percent monounsaturated fat instead, giving it a fat profile closer to olive oil and making it more stable at high temperatures.

How much vitamin E does sunflower oil provide?

Sunflower oil is one of the best dietary sources of vitamin E (alpha-tocopherol). A single tablespoon supplies about 5.6 milligrams, which is roughly 37 percent of the daily recommended intake for adults. Vitamin E acts as an antioxidant and supports immune function.

What is the smoke point of sunflower oil?

Refined sunflower oil has a smoke point of approximately 440 to 450 degrees Fahrenheit (227 to 232 degrees Celsius), making it well-suited for frying, sauteing, and other high-heat cooking methods. High-oleic sunflower oil may have an even slightly higher smoke point due to its greater oxidative stability.

Is sunflower oil healthy?

Sunflower oil provides vitamin E and is low in saturated fat, which are positive attributes. However, regular linoleic sunflower oil is very high in omega-6 fatty acids, and consuming large amounts without adequate omega-3 intake may promote an imbalanced fatty acid ratio. High-oleic varieties are generally considered a better option for frequent cooking use.