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Sunflower oil is not one oil but several. Plant breeders have created sunflower types whose oil ranges from mostly omega-6 linoleic acid to mostly monounsaturated oleic acid, and the label usually tells you which you have. In USDA data, every type has about 120 calories per tablespoon and is one of the richest food sources of vitamin E, at more than a third of the Daily Value. High-oleic sunflower oil has a fat profile close to olive oil and qualifies for an FDA qualified health claim; traditional linoleic sunflower oil sits at the other end of the scale. Here is how the types differ, what USDA lists for each, and how sunflower oil compares with canola and olive oil.
Peptide Labs does not sell sunflower oil. This article is general nutrition information, not medical advice.
Key Takeaways
- There are three main sunflower oil types: traditional linoleic, mid-oleic (often sold as NuSun) and high-oleic.
- USDA lists linoleic acid at about 66% of the fat in traditional sunflower oil but about 4% in high-oleic oil.
- Every type supplies roughly 37% to 38% of the Daily Value for vitamin E per tablespoon.
- FDA allows a qualified heart claim, based on supportive but not conclusive evidence, for high-oleic oils that replace saturated fat.
- High-oleic and mid-oleic types were bred for frying stability without hydrogenation, which creates trans fat.
The three types of sunflower oil
Sunflower seeds can be bred to make very different oils. Writing for a 2002 ASHS Press volume, Larry Kleingartner of the National Sunflower Association described traditional sunflower oil as about 68% linoleic acid and about 20% oleic acid. Because heavily polyunsaturated oil breaks down under frying heat, food makers used to hydrogenate it, which produces trans fats. The industry responded by breeding sunflowers with more oleic acid:
- Linoleic (traditional) sunflower oil: mostly omega-6 polyunsaturated fat. This is the type most people mean when they call sunflower oil a seed oil.
- Mid-oleic sunflower oil (NuSun): targeted at about 65% oleic acid with 10% or less saturated fat, according to Kleingartner; the 2001 crop averaged 60% oleic acid.
- High-oleic sunflower oil: mostly monounsaturated oleic acid, with very little linoleic acid. USDA’s entry is for oil with 70% or more oleic acid.
Bottles often say “high oleic” on the front; if a label just says “sunflower oil,” the fatty acid breakdown on the Nutrition Facts panel helps. Mostly monounsaturated fat points to a high-oleic or mid-oleic type; mostly polyunsaturated fat points to linoleic oil.
Sunflower oil nutrition: USDA values by type
The table uses USDA FoodData Central (SR Legacy) values per tablespoon, with FDC IDs, compared with canola and olive oil. Linoleic acid is omega-6; the last column shows it as a share of total fat.
| Oil (USDA FDC ID) | Calories | Saturated fat (%DV) | Monounsaturated | Linoleic acid | Vitamin E (%DV) | Linoleic share of fat |
|---|---|---|---|---|---|---|
| Sunflower, linoleic approx. 65% (171025) | 120 | 1.4 g (7%) | 2.7 g | 8.9 g | 5.6 mg (37%) | 66% |
| Sunflower, linoleic under 60% (171017) | 120 | 1.4 g (7%) | 6.2 g | 5.4 g | 5.6 mg (37%) | 40% |
| Sunflower, mid-oleic, industrial (172357) | 120 | 1.2 g (6%) | 7.8 g | 3.9 g | 5.6 mg (37%) | 29% |
| Sunflower, high oleic (172338) | 124 | 1.4 g (7%) | 11.7 g | 0.5 g | 5.8 mg (38%) | 4% |
| Canola (172336) | 124 | 1.0 g (5%) | 8.9 g | 2.7 g | 2.4 mg (16%) | 19% |
| Olive (171413) | 119 | 1.9 g (9%) | 9.8 g | 1.3 g | 1.9 mg (13%) | 10% |
Two things stand out. First, the oleic and linoleic numbers swing widely while saturated fat stays low across all types. Second, vitamin E is the standout nutrient: USDA lists the same vitamin E value for every sunflower type, more than twice canola’s and nearly three times olive oil’s per tablespoon. Sunflower oil has almost no omega-3 ALA, unlike canola. For vitamin E beyond the kitchen, see our vitamin E supplement guide; for the seeds themselves, see our guide to sunflower seeds.
High oleic sunflower oil and the FDA claim
In November 2018, FDA completed its review of a petition on oleic acid and announced it would allow a qualified health claim for edible oils high in oleic acid. The claim must begin by saying the evidence is “supportive but not conclusive,” and it applies only when these oils replace fats and oils higher in saturated fat without increasing total daily calories. FDA’s announcement listed high oleic sunflower oil as an example, along with high oleic safflower, high oleic canola, olive and high oleic algal oils. In 2020, FDA sent a follow-up letter updating the qualifying oleic acid level.
That claim does not extend to traditional linoleic sunflower oil, which has a different fat profile. Note also what the claim does not say: it does not promise any effect from adding oil to your diet; the possible benefit depends on swapping out saturated fat.
Is sunflower oil healthy?
It depends on the type and on what it replaces. The 2020-2025 Dietary Guidelines list sunflower oil among commonly consumed oils and suggest cooking with oils higher in polyunsaturated and monounsaturated fat instead of butter to lower saturated fat. The 2025-2030 edition highlights oils with essential fatty acids such as olive oil, keeps the limit of saturated fat at no more than 10% of daily calories, and says more high-quality research is needed on which fats support long-term health.
Traditional linoleic sunflower oil is at the center of the online seed oil debate. Our seed oils guide reviews the evidence on omega-6 fats, including the American Heart Association advisory, trials of inflammatory markers and the recovered 1960s-era trials that critics cite. If you want to sidestep that debate, high-oleic sunflower oil is mostly monounsaturated. Our anti-inflammatory foods guide looks at eating patterns rather than single oils.
Heat, storage and frying
Polyunsaturated fats have more double bonds, which makes them more prone to oxidation when heated or stored for a long time. That is the practical reason high-oleic and mid-oleic sunflower oils were developed: to give food makers a frying oil that holds up without hydrogenation. At home, store any sunflower oil in a cool, dark place, close the cap, and discard oil that smells stale or paint-like.
Sunflower oil vs canola oil
Per tablespoon, high-oleic sunflower oil and canola are close in calories and both are low in saturated fat. Canola has a little less saturated fat and brings plant omega-3 ALA; sunflower oil brings far more vitamin E. Traditional linoleic sunflower oil has about three times the linoleic acid of canola. In a 2020 meta-analysis of controlled trials (Amiri and colleagues), canola oil lowered LDL cholesterol slightly more than sunflower oil across 11 comparisons; most of those trials did not specify high-oleic sunflower oil. Read more in our sibling guide to canola oil.
Sunflower oil vs olive oil
High-oleic sunflower oil and olive oil have similar fatty acid profiles, and both appear on FDA’s oleic acid claim list. The differences are elsewhere. Most sunflower oil is refined, so it tastes neutral and lacks the polyphenols in extra virgin olive oil, which also has the longer research record. Sunflower oil has about three times the vitamin E and a little less saturated fat. See our olive oil guide for the types of olive oil and their research.
Sunflower on supplement labels
You may notice “sunflower lecithin” or “sunflower oil” in the other-ingredients list of capsules, gummies and creams. Lecithin is an emulsifier that helps ingredients blend; in topicals, sunflower seed oil is usually a moisturizer. These are inactive or minor ingredients, not a source of the nutrition described above.
Frequently Asked Questions
Is sunflower oil healthy?
It can fit a healthy diet, especially in place of butter or other saturated fats. High-oleic types are mostly monounsaturated; traditional types are mostly omega-6.
What is high oleic sunflower oil?
Oil from sunflowers bred to make mostly oleic acid, a monounsaturated fat. USDA’s entry is for oil with 70% or more oleic acid and lists about 4% of its fat as linoleic acid.
Is sunflower oil a seed oil?
Yes, it is pressed from seeds. Traditional sunflower oil is high in linoleic acid; high-oleic sunflower oil is not.
Which is healthier, sunflower oil or canola oil?
Neither wins on every measure. Canola has a bit less saturated fat and some omega-3; sunflower oil has much more vitamin E.
Is sunflower oil good for frying?
High-oleic and mid-oleic types were bred for frying stability. Traditional linoleic oil oxidizes more easily under heat.
Does sunflower oil have vitamin E?
Yes. USDA lists about 37% to 38% of the Daily Value per tablespoon for every sunflower oil type.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Canola Oil: What It Is, USDA Nutrition, Erucic Acid and the Evidence, Seed Oils: What They Are, a USDA Fat Chart and What Research Shows, Sunflower Seeds Benefits: USDA Nutrition, Vitamin E, Salt and Shell Safety.