Sunflower Oil
A cheap, neutral oil that is very high in vitamin E.
Nutrition per 100 g
Standardised to 100 g of sunflower oil for fair comparison. Typical serving: 1 tbsp (13.6 g) — 120 kcal per 13.6 g serving.
| Nutrient | Per 100 g | Per serving (13.6 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 882 kcal | 120 kcal | 100 kcal |
| Protein | 0 g | 0 g | 0 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 100 g | 13.6 g | 11.3 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of sunflower oil, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (13.6 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 41.1 mg | 5.6 mg | 274% |
| Vitamin K | 5.4 µg | 0.73 µg | 5% |
| Thiamin | 0 mg | 0 mg | 0% |
| Riboflavin | 0 mg | 0 mg | 0% |
| Niacin | 0 mg | 0 mg | 0% |
| Vitamin B6 | 0 mg | 0 mg | 0% |
| Folate | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0 mg | 0 mg | 0% |
| Choline | 0.2 mg | 0.027 mg | <1% |
| Minerals | |||
| Calcium | 0 mg | 0 mg | 0% |
| Iron | 0.03 mg | 0.004 mg | <1% |
| Magnesium | 0 mg | 0 mg | 0% |
| Phosphorus | 0 mg | 0 mg | 0% |
| Potassium | 0 mg | 0 mg | 0% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 0 mg | 0 mg | 0% |
| Selenium | 0 µg | 0 µg | 0% |
Source: USDA FoodData Central — Oil, industrial, mid-oleic, sunflower
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat sunflower oil?
- The richest common cooking oil for vitamin E.
- Inexpensive and widely available.
How to include it
- Use for shallow frying and baking.
- Store away from light to prevent rancidity.
Things to consider
- High in omega-6 relative to omega-3.
- Repeated deep-frying degrades the oil.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- protein
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- fibre
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