Calories in Sunflower Oil
Written by Sky Taylor, Diet Bites
Calories in Sunflower Oil
One Tablespoon contains 120 calories and is high in polyunsaturated fat, which is a very healthy positive about this oil.
Sunflower Oil Health Benefits
Polyunsaturated fat may assist in lowering high cholesterol levels, thus boosting heart health OR assist in minimizing damage in the arteries. It's like 'look ma, no clogs...'
Of course, a healthy daily diet is vital for heart health, and foods rich in polyunsaturated fat will only produce a limited amount of health benefits. Good health requires all the foods that we put into our body, working in tandem.
One late-night fix of a box of Ding Dongs and a few otherwise harmless Twinkies can undo days, weeks and even months of healthy eating, particularly when we have too many late-night visits to our humble kitchen pantry.
Many Different Mixes
Sunflower oil comes in different mixes, so it pays to be a nutrition label reader. The nutrition fact chart below depicts data for mid-oleic industrial sunflower oil.
Unique Flavor of Sunflower Oil
This smooth operator holds a unique flavor, so it's not the best oil to use in all situations. Personally speaking, I love sunflower seeds - and when I use the oil, I can taste the flavor I experience when I consume the seeds. It's the hull that lends that unique flavor which seeps into the seeds, which seeps into the oil.
Nutrition Facts for Sunflower Oil
| Nutrient | Units | Value per 100 grams | 1 tablespoon 13.6g | 1 teaspoon 4.5g | 1 cup 218g |
|---|---|---|---|---|---|
| Energy | |||||
| Water |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
| Calories, Energy |
kcal
|
884
|
120
|
40
|
1927
|
| Energy |
kJ
|
3699
|
503
|
166
|
8064
|
| Protein |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
| Total lipid (fat) |
g
|
100.00
|
13.60
|
4.50
|
218.00
|
| Ash |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
| Carbohydrate, by difference |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
| Fiber, total dietary |
g
|
0.0
|
0.0
|
0.0
|
0.0
|
| Sugars, total |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
| Minerals | |||||
| Calcium, Ca |
mg
|
0
|
0
|
0
|
0
|
| Iron, Fe |
mg
|
0.03
|
0.00
|
0.00
|
0.07
|
| Magnesium, Mg |
mg
|
0
|
0
|
0
|
0
|
| Phosphorus, P |
mg
|
0
|
0
|
0
|
0
|
| Potassium, K |
mg
|
0
|
0
|
0
|
0
|
| Sodium, Na |
mg
|
0
|
0
|
0
|
0
|
| Zinc, Zn |
mg
|
0.00
|
0.00
|
0.00
|
0.00
|
| Selenium, Se |
µg
|
0.0
|
0.0
|
0.0
|
0.0
|
| Vitamins | |||||
| Vitamin C |
mg
|
0.0
|
0.0
|
0.0
|
0.0
|
| Thiamin |
mg
|
0.000
|
0.000
|
0.000
|
0.000
|
| Riboflavin |
mg
|
0.000
|
0.000
|
0.000
|
0.000
|
| Niacin |
mg
|
0.000
|
0.000
|
0.000
|
0.000
|
| Pantothenic acid |
mg
|
0.000
|
0.000
|
0.000
|
0.000
|
| Vitamin B-6 |
mg
|
0.000
|
0.000
|
0.000
|
0.000
|
| Folate, total |
µg
|
0
|
0
|
0
|
0
|
| Folic acid |
µg
|
0
|
0
|
0
|
0
|
| Folate, food |
µg
|
0
|
0
|
0
|
0
|
| Folate, DFE |
µg_DFE
|
0
|
0
|
0
|
0
|
| Choline, total |
mg
|
0.2
|
0.0
|
0.0
|
0.4
|
| Vitamin B-12 |
µg
|
0.00
|
0.00
|
0.00
|
0.00
|
| Vitamin A, RAE |
µg_RAE
|
0
|
0
|
0
|
0
|
| Retinol |
µg
|
0
|
0
|
0
|
0
|
| Carotene, beta |
µg
|
0
|
0
|
0
|
0
|
| Carotene, alpha |
µg
|
0
|
0
|
0
|
0
|
| Cryptoxanthin, beta |
µg
|
0
|
0
|
0
|
0
|
| Vitamin A, IU |
IU
|
0
|
0
|
0
|
0
|
| Lycopene |
µg
|
0
|
0
|
0
|
0
|
| Lutein + zeaxanthin |
µg
|
0
|
0
|
0
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
41.08
|
5.59
|
1.85
|
89.55
|
| Vitamin E, added |
mg
|
0.00
|
0.00
|
0.00
|
0.00
|
| Vitamin K (phylloquinone) |
µg
|
5.4
|
0.7
|
0.2
|
11.8
|
| Lipids, Fatty Acids | |||||
| Saturated |
g
|
9.009
|
1.225
|
0.405
|
19.640
|
| Monounsaturated |
g
|
57.334
|
7.797
|
2.580
|
124.988
|
| Ppolyunsaturated |
g
|
28.962
|
3.939
|
1.303
|
63.137
|
| Total trans |
g
|
0.219
|
0.030
|
0.010
|
0.477
|
| Total trans-monoenoic |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| Total trans-polyenoic |
g
|
0.219
|
0.030
|
0.010
|
0.477
|
| Cholesterol |
mg
|
0
|
0
|
0
|
0
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0.0
|
0.0
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
0
|
0
|
| Theobromine |
mg
|
0
|
0
|
0
|
0
|
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