Epic source
Energy
896 kcal · 45% DV target
A versatile, neutral-tasting oil with a high smoke point, sunflower oil serves as a staple culinary fat that supports cardiovascular health when used in place of saturated animal fats.
Sunflower oil consistently improves lipid profiles by lowering total cholesterol and LDL (low-density lipoprotein, often called "bad" cholesterol) when it replaces saturated fats like butter, lard, or palm oil .2712
Replacing solid fats with sunflower oil is more effective at reducing LDL cholesterol than using olive oil or palm oil, according to a network meta-analysis of randomized controlled trials .12
While some internet claims suggest seed oils are harmful, scientific consensus from major institutions indicates that these oils do not cause inflammation or heart disease and are healthy alternatives to animal fats .79
Early research from a network meta-analysis suggests sunflower oil may lead to more weight gain compared to sesame oil or a sesame-canola blend, though the evidence for this finding is currently considered low certainty .3
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
896 kcal · 45% DV target
100.0 g · 128% DV target
10.9 g · 54% DV target
Not a benefit — best kept low
63.1 g · Top 1% of fats & oils
50.6 mg · 337% DV target
Seasonality has not been estimated for this ingredient yet.
Keep away from heat sources to prevent rancidity
Lower land-use efficiency than palm oil but generally lower pesticide requirements than soy.
Sunflowers are hyperaccumulators, meaning they can be used to extract toxic heavy metals and radiation from soil, a process famously utilized at the Chernobyl and Fukushima disaster sites.