Nutrient composition of sunflower seed oil and their health benefits

Sunflower seed oil is one of the edible oils that really benefits the body. It is known for its high monounsaturated and polyunsaturated fats and low proportion of saturated fats.

Nutrient composition of sunflower seed oil and their health benefits

Several discoveries have shown that unsaturated fats benefit the body more that the saturated one.

However, the nutrient composition of sunflower oil may differ depending on the seed and variety but generally, it’s a good oil used for cooking and keto diet.

For sunflower seeds that are high in monounsaturated omega- 9 fatty acid, the the proportion of the nutrient can be increased to up to 92 percent by a conventional breeding.

At the same time, the proportion of other unsaturated fatty acids could be reduced by 10%, making it similar to olive oil.

While many dieticians believe that Olive oil is better than sunflower oil, they serve similar purpose. Sunflower oil can help increasing high-density lipoprotein while reducing low-density lipopretein.


Sunflower Oil Nutritional value

Pure sunflower seed oil has about 98% fats and 1% carbs and some vitamins and minerals in a very minimal amount.

Fatty acid has the highest profile in organic sunflower seed oil. It also contained between 850 to 890 calories per 100 gram.

Therefore, taking a tablespoon of sunflower oil can give you 82 calories and 20 tbsp or little more should be okay to have the daily requirement of calories.

Saturated fats which consists both the Palmitic acid and Stearic acid is just 11% in the ratio of 5 to 6 respectively.

The unsaturated fats consists of Oleic acid, which is the omega 9 acid  (about 36%) and 52% Linoleic acid (the omega-6 fatty acid).

There are also about four different categories of sunflower seed oil, based on the breeding of the sunflower and the extraction process of the oil.


  • There is High-linoleic sunflower oil which contains about 69% linoleic acid
  • High-oleic sunflower oil which has 82% proportion of oleic acid
  • Mid-oleic sunflower seed oil with about 65% oleic acid
  • High-stearic with high-oleic sunflower seed oil, having 18% stearic acid and 72% oleic acid.

Therefore, ensure you have better heat stability to maintain the nutrients in the oil. Using the data below, you can see which fatty acids are included in sunflower oil.

Lauric acid  is up to 0.2
Myristic acid is up to 0.3
Palmitic acid is 5.0-7.6
Palmitoleic acid is up to 0.3
Lauric acid  is -0.1
Gadoleic acid is up to 0.3
Stearic acid is 2.7 to 6.5
Linoleic acid is between 48.3 to 74.0
Linolenic acid is up to 0.3
Behensaeure is  between 0.3 to 1.5
Gadoleic acid  is -0.1
Behenic acid is between 0.1 to 0.5
Myristic acid is up to 0.2

While these nutrient compositions are observed in pure sunflower seed oil, a refined sunflower oil nutrient facts may differ. You can always check the label of the product before purchasing it.


Benefits of the Sunflower Oil

Sunflower oil has more to offer than fatty acids. Included are also the vitamins from the Group A, B, D, E and K.

Also, the Linoleic acid is essential fatty acids and Omega-6 fatty acids, as well as natural dyes.

This can not be produced by the body and must be supplied through the diet.

Omega-6 fatty acids are important to the body of man in the right composition with Omega-3 fatty acid.

Omega-6 fatty acids help the cell membranes. Bacteria, germs and viruses that can cause diseases are prevented.

In addition, they act as a precursor and are instrumental in the regulation of blood pressure as well as inflammation in the body.

Omega-6 fatty acids reduce the risk of cancer and are an important helper in diabetes.

Linoleic acid is used in cosmetics as an anti aging ingredient in moisturizing creams.

Because linoleic acid not only moisturizes but makes also a protective sheath for your skin against wind, cold and heat so it does not dry out.

It can also improve skin diseases  and relieve you from symptoms of  acne or eczema, and inflammation.

Sunflower oil is therefore an important helper for the wide range of health complaints because the ingredients positively affects the entire body.