Cooking oils and fats · IFCT 2017
Sunflower oil: nutrition per 100 g
Per 100 g, sunflower oil carries 62.65 g polyunsaturated fat, 25.96 g monounsaturated fat and 11.39 g saturated fat, according to IFCT 2017. Only safflower oil has a larger polyunsaturated share among the 14 oils and fats, and only mustard and safflower oil carry less saturated fat. IFCT records no omega-3 value for it, so its polyunsaturated fat is best read as omega-6.
About sunflower oil
Sunflower oil became a household name in Indian cities a few decades ago as a light, refined oil, and it remains a favourite in South India and in urban kitchens everywhere. Karnataka, Andhra Pradesh, Telangana and Maharashtra grow sunflower, but India imports much of the oil it uses. It is sold refined, pale and nearly odourless, and IFCT 2017 records no regional name for it.
It is the default oil of many South Indian city homes for dosa on the tawa, poriyal, sambar tadka and frying bajji and vada, and in the north for sabzi, parathas and pakoras. Its very mild taste lets curry leaves, mustard seeds and spices speak.
Much of its appeal came from advertising as a heart-friendly oil, based on its low saturated fat. That part holds up in the numbers. What the advertising left out is that nearly all its unsaturated fat is a single omega-6 type, with little or no omega-3, and that this kind of fat breaks down more quickly when it is heated again and again.
What sunflower oil brings to a meal
- 01
Very low saturated fat
Sunflower oil has 11.39 g saturated fat per 100 g, less than every other oil or fat in IFCT 2017 except mustard and safflower oil.
- 02
Rich in polyunsaturated fat
At 62.65 g polyunsaturated fat per 100 g, it is beaten only by safflower oil in the group. Almost all of it is linoleic acid, an omega-6 fat.
- 03
No omega-3 recorded
IFCT 2017 gives no alpha-linolenic acid value for sunflower oil. Mustard or soyabean oil fill that gap if omega-3 matters to you.
- 04
Modest monounsaturated fat
It carries 25.96 g monounsaturated fat per 100 g, about a quarter of the oil, less than groundnut or rice bran oil.
Sunflower oil nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 884 kcal | 42% | 53% |
| Protein | 0 g | ||
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 100 g | ||
| Water | 0 g | ||
| Fats | |||
| Saturated fat | 11.39 g | ||
| Monounsaturated fat | 25.96 g | ||
| Polyunsaturated fat | 62.65 g | ||
| Cholesterol | 0 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero. IFCT 2017 reports no energy value for fats and oils, so the energy shown is calculated from the fat content at 37 kJ per gram.
Cite this page
NNWA Nutrition and Wellness Academy. Sunflower oil: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/oils-and-fats/sunflower-oil/
Where sunflower oil sits among Indian foods
Ranked per 100 g against the other 13 cooking oils and fats and every food in the tables.
| Nutrient | Per 100 g | In cooking oils and fats | Among all foods |
|---|---|---|---|
| Energy | 884 kcal | 13th of 14 | 13th of 257 |
How sunflower oil is eaten
- Dosa and uttapam: a few drops spread on the hot tawa.
- Sambar and rasam tadka: mustard seeds, dried red chilli and curry leaves crackled in hot oil.
- Poriyal and sabzi: vegetables tossed in a kadai with spices.
- Shallow-frying: cutlets, tikkis and parathas on a tawa.
- Baking: as a neutral fat in eggless cakes and muffins.
Before you plan around it
Sunflower oil's high polyunsaturated fat makes it one of the less heat-stable oils, so it is better for tadka and tawa cooking than for repeated deep-frying, and oil left in the kadai should not be reused for days. Because IFCT 2017 records no omega-3 for it, using sunflower oil as the only oil leaves the diet short of that fat; rotating with mustard or soyabean oil helps. High-oleic sunflower oil, now sold by some brands, has a different, more monounsaturated profile. IFCT 2017 gives no energy figure for oils, so the 884 kcal per 100 g shown is calculated from the fat; a light taste does not mean a light oil.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about sunflower oil
Is sunflower oil healthy?
Sunflower oil is low in saturated fat, 11.39 g per 100 g in IFCT 2017, and high in polyunsaturated fat. It lacks recorded omega-3 and breaks down with repeated heating, so it is best used fresh and rotated with other oils.
Is sunflower oil good for deep-frying?
It can be used for occasional frying, but its 62.65 g polyunsaturated fat per 100 g oxidises faster than more monounsaturated oils such as groundnut or rice bran oil. Avoid reusing the same oil many times.
Does sunflower oil have omega-3?
IFCT 2017 records no omega-3 value for sunflower oil. Its polyunsaturated fat is almost all omega-6. Mustard and soyabean oil are the Indian oils richest in plant omega-3.
What is high-oleic sunflower oil?
It comes from sunflower varieties bred to make mostly monounsaturated fat instead of omega-6. It is more stable in frying. The IFCT 2017 profile on this page is for ordinary sunflower oil, not the high-oleic kind.
Related foods and tables
Sunflower seeds
Nutrition per 100 g, from IFCT 2017.
Safflower oil
Nutrition per 100 g, from IFCT 2017.
Soyabean oil
Nutrition per 100 g, from IFCT 2017.
Groundnut oil
Nutrition per 100 g, from IFCT 2017.
Rice bran oil
Nutrition per 100 g, from IFCT 2017.
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