Oils & Fats · Cooking oil
Sunflower Oil
Helianthus annuus (seed oil) · also called Sunflower seed oil, linoleic, mid-oleic and high-oleic sunflower oil, aceite de girasol (Spanish)
Sunflower oil is pressed from sunflower seeds. It is all fat, with about 120 calories and 5.6 mg of vitamin E in a tablespoon. Trials show that unsaturated oils in place of saturated fat lower LDL cholesterol and, in pooled trials, heart events, but no trial tested sunflower oil alone against heart disease. It is not one of the nine major allergens, and the main caution is that it is dense in calories.
General information, not medical advice. Last substantive update · Not medically reviewed. A named clinician has not signed off on this page. How this page is made
About Sunflower Oil
Sunflower oil is a common cooking oil made almost entirely of fat. The best evidence concerns swapping saturated fat for unsaturated fat, and sunflower oil itself has little direct research.
What it is
Sunflower oil is pressed from the seeds of the sunflower, Helianthus annuus, in the daisy family. It is a liquid oil used for frying, baking and dressings.
A tablespoon (13.6 g) of the standard linoleic type has about 120 calories, 1.4 g of saturated fat, 8.9 g of polyunsaturated fat and 5.6 mg of vitamin E, with no carbohydrate, protein or fibre (USDA values from an earlier read). Mid-oleic and high-oleic types have more monounsaturated fat, so check the label.
Linoleic, mid-oleic and high-oleic types
The type changes the fat profile. The FDA considered a qualified claim for oils with at least 70% oleic acid, such as high-oleic sunflower oil, and called the evidence supportive but not conclusive for lower heart disease risk when the oil replaces saturated fat.
The heart trials we read used a mid-oleic type or mixed oils, so read which type a study used.
What the research shows
One small feeding trial of mid-oleic sunflower oil lowered LDL cholesterol about 6% compared with an average American diet. Pooled trials of replacing saturated fat with polyunsaturated oils found fewer heart events, but none tested sunflower oil alone.
Pooled trials of linoleic acid found no clear change in blood inflammation markers. In 200 people with heart disease, two years of cooking with sunflower oil or coconut oil made no significant difference.
At a glance
Traditional uses history, not proof
- Used for frying, baking and salad dressings
- Long use as a cooking oil is not proof that it treats any condition
Studied for research
- LDL cholesterol when it replaces saturated fat, low certainty for sunflower oil itself
- Heart events when unsaturated oils replace saturated fat, moderate certainty for the swap, not sunflower oil alone
- Inflammation markers, low certainty of no clear effect
- Coconut oil versus sunflower oil in heart disease, low certainty of no difference
- Cholesterol-carrying particles versus olive pomace oil, insufficient evidence
Main compounds
- Linoleic acid, the main fat in the standard type
- Oleic acid, the main fat in mid-oleic and high-oleic types
- Vitamin E (about 5.6 mg per tablespoon)
- Plant sterols in small amounts
Common forms
- Liquid cooking and salad oil (the form the nutrition figures describe)
- Linoleic, mid-oleic and high-oleic types, which differ in fat profile
- Whole sunflower seeds are a different food
- Sunflower oil capsules were not studied in the trials read
Research links: FDA letter on oleic acid oils and heart disease · Cochrane review: reducing saturated fat (2020) · American Heart Association advisory on dietary fats (2017) · MedlinePlus: Vitamin E · Research Library · Genes & Biomarkers Library
What it is and its history
- Accepted scientific name
- Helianthus annuus
- Naming authority
- L. (GBIF accepted, usageKey 9206251)
- Common names
- Sunflower oil (English); Aceite de girasol (Spanish)
- Family or group
- Asteraceae (daisy family).
- Classification
- Plantae > Asterales > Asteraceae > Helianthus > Helianthus annuus
- Native range
- Not verified from a source read.
- Habitat
- Not verified.
- What it looks like
- Roots: Not verified.; Stems: Not verified.; Leaves: Not verified.; Flowers: Not verified.; Fruit: The oil is pressed from the seeds (existing summary; not re-sourced).
- Cultivation
- Not verified from a source read.
- Harvest and processing
- Pressed from sunflower seeds; refining level and seed variety change the oil (existing summary; not re-sourced).
- Look-alikes and adulterants
- Name: Sunflower seeds; Note: The whole seed is a different food, with protein, fibre and minerals the oil lacks.; Name: Safflower oil; Note: A different plant oil, also sold in high-linoleic and high-oleic types.
- Sustainability and conservation
- Not assessed.
Photographs
Traditional use and history history, not clinical proof
| Tradition or era | Documented use | Source |
|---|---|---|
| Everyday cooking oil | Used for frying, baking and dressings. No source read documents its history. | NOT verified (no source read) |
Traditional use shows how it was used. It does not show that it works or is safe today.
What is inside, and how it may work
What it contains and how those compounds act in cells and animals. Laboratory and animal mechanisms are not proven effects in people.
Main compounds
| Compound | Family | Where it is concentrated | Activity studied | Level of evidence |
|---|---|---|---|---|
| Linoleic acid (omega-6 polyunsaturated fat) | fatty acid | Seed oil, linoleic type About 65.7 g polyunsaturated fat per 100 g in the linoleic type (USDA) | The main fat in linoleic-type sunflower oil. Trials of linoleic acid found no significant change in blood inflammation markers overall. 18 9 4 | Human trials (markers) |
| Oleic acid (monounsaturated fat) | fatty acid | Seed oil, mid-oleic and high-oleic types About 45.4 g monounsaturated fat per 100 g in the mid-oleic type (USDA); high-oleic types have at least 70% oleic acid by the FDA's definition | The FDA considered a qualified claim for oils with at least 70% oleic acid. 17 12 | Regulator review |
| Vitamin E (alpha-tocopherol) | vitamin | Seed oil 41.1 mg per 100 g; about 5.6 mg per tablespoon (USDA) | A fat-soluble vitamin; MedlinePlus lists sunflower oil as a food source. 18 15 | Composition data |
| Plant sterols (phytosterols) | sterols | Seed oil About 100 mg per 100 g (USDA) | No trial was read showing an effect at the amount in cooking oil. 18 | Composition data |
Mechanisms, receptors and pathways
| Target or pathway | Gene or receptor | What was found | Level |
|---|---|---|---|
| LDL cholesterol lowering when unsaturated fat replaces saturated fat | The AHA advisory says that replacing saturated with unsaturated fats lowers LDL cholesterol, a cause of atherosclerosis, linking the biology to events in trials. 8 | Human data |
Absorption, metabolism and elimination
- Absorption
- Not researched.
- Distribution
- Not found.
- Metabolism
- Not researched.
- Elimination
- Not found.
- Bioavailability
- Not established.
Isolated compounds versus whole extracts
This page is about the oil used as food. It is not the same as sunflower seeds, which also carry protein and fibre, and no trial of sunflower oil capsules was read. Trials of cholesterol and heart events involved the oil as part of food or cooking.
Nutritional composition
Linoleic-type sunflower oil (USDA FoodData Central item 171025, SR Legacy): per 100 g, 884 kcal and 100 g of fat, of which 10.3 g saturated, 19.5 g monounsaturated and 65.7 g polyunsaturated. A tablespoon (13.6 g) gives about 120 kcal, 1.4 g saturated fat, 5.6 mg vitamin E (about 37% of the 15 mg a day MedlinePlus gives as the adult recommended intake) and no carbohydrate, protein or fibre. A mid-oleic type (item 171017) has 10.1 g saturated, 45.4 g monounsaturated and 40.1 g polyunsaturated fat per 100 g with the same calories and 41.08 mg vitamin E. High-oleic types differ again. Per-portion figures are the per-100 g values multiplied by 0.136. Values come from an earlier read of the USDA records and were not re-opened today.
1 moderate certainty4 low certainty1 not enough evidence
What was looked at
The 6 benefits and uses checked for Sunflower Oil, each with how strong the evidence is. Tap one to open it.
- LDL cholesterol (mid-oleic sunflower oil replacing saturated fat)Low certainty
- Heart disease events (unsaturated oils replacing saturated fat, not sunflower oil alone)Moderate certainty
- Inflammation markers (linoleic acid, the main fat in some sunflower oils)Low certainty
- Heart disease risk factors (sunflower oil versus coconut oil as cooking oil)Low certainty
- Cholesterol-carrying particles (regular sunflower oil versus olive pomace oil)Not enough evidence
- Heart disease and linoleic acid levels in the bodyLow certainty
Lab markers tracked in the studies
LDL cholesterolTotal cholesterolC-reactive protein (CRP)Apolipoprotein B
What is Sunflower Oil good for?
The main studied uses and how strong the human evidence is for each. Most findings are about swapping saturated fat for unsaturated fat, not about sunflower oil alone.
Benefits, one by one
Each card is a research question, not a promise. Tap a goal to filter. Open a card to see the studies, doses and limits.
LDL cholesterol (mid-oleic sunflower oil replacing saturated fat)
Low certaintyIn one 4-week feeding trial of adults with moderately high cholesterol, a diet in which sunflower oil supplied half of the fat lowered LDL ("bad") cholesterol by about 6% compared with an average American diet. The gain came from swapping out saturated fat, and the trial was small.
1 studiesSunflower oil eaten as part of a controlled diet (food, not capsules).
Studies, doses and limits
What the trials found
A double-blind crossover trial gave 31 adults three controlled diets, each for 4 weeks: one with mid-oleic sunflower oil, one with olive oil and one average American diet.
Results
Total and LDL cholesterol fell on the sunflower oil diet compared with the average American diet and compared with the olive oil diet. Triglycerides did not change.
Effect sizes as reported
Total cholesterol -4.7% and LDL cholesterol -5.8% versus the average American diet.
Why this rating
One small, short trial of 31 people. The oil was a mid-oleic type, the effect comes from replacing saturated fat, and the oil came from an industry body (National Sunflower Association, named in the abstract).
Form and dose studied
Sunflower oil eaten as part of a controlled diet (food, not capsules).
Who was studied
Adults aged 25 to 64 with moderately high cholesterol.
Limits
Marker only, not heart events. It does not show sunflower oil beats other unsaturated oils. The abstract does not say who paid for the trial.
Why researchers looked
Sunflower oil is mostly unsaturated fat, and replacing saturated fat with unsaturated fat is known to lower LDL cholesterol.
Proposed mechanism Human trial interpretation
Unsaturated fats in place of saturated fat lower LDL cholesterol; the trial authors credit the higher polyunsaturated fat content of the sunflower oil diet.
A proposed mechanism does not show that the effect happens in people.
None specific to this finding.
Heart disease events (unsaturated oils replacing saturated fat, not sunflower oil alone)
Moderate certaintyTrials that replaced saturated fat with polyunsaturated vegetable oil found fewer heart events. This is a finding about the swap. No trial we read tested sunflower oil alone against heart disease.
3 studiesPolyunsaturated vegetable oils from mixed sources.
Studies, doses and limits
What the trials found
A 2010 pooled analysis of 8 trials (13,614 people), a 2020 Cochrane review of 15 trials (about 59,000 people) and a 2017 American Heart Association advisory.
Results
Pooled trials found 19% fewer coronary events when polyunsaturated fat replaced saturated fat. Cochrane found 21% fewer combined cardiovascular events when saturated fat was cut for at least two years, but little or no effect on death from any cause or on cardiovascular death. The AHA advisory concludes strongly that replacing saturated with unsaturated fat lowers cardiovascular disease.
Effect sizes as reported
Coronary events RR 0.81 (95% CI 0.70-0.95). Combined cardiovascular events RR 0.79 (0.66-0.93). All-cause death RR 0.96 (0.90-1.03).
Why this rating
Cochrane graded its combined-events finding as moderate quality. The trials mixed oils and other changes, and none was a sunflower oil only trial, so the certainty for sunflower oil itself is lower.
Form and dose studied
Polyunsaturated vegetable oils from mixed sources.
Who was studied
Adults, with and without heart disease.
Limits
Fat swap evidence, not sunflower oil specific. Cochrane found little or no effect on deaths. Replacing saturated fat with refined carbohydrate did not help.
Why researchers looked
Heart disease is a leading cause of death, and the type of fat in the diet affects LDL cholesterol.
Proposed mechanism Authoritative interpretation
Replacing saturated with unsaturated fat lowers LDL cholesterol, which the AHA advisory links to the drop in heart disease.
A proposed mechanism does not show that the effect happens in people.
None specific.
Inflammation markers (linoleic acid, the main fat in some sunflower oils)
Low certaintyPooled trials found that eating more linoleic acid did not significantly change blood markers of inflammation. So there is no good evidence that this fat in sunflower oil raises inflammation, and no good evidence that it lowers it.
2 studiesLinoleic acid from various foods and oils.
Studies, doses and limits
What the trials found
A 2017 meta-analysis of 30 trials (1,377 adults) and a 2012 systematic review of 15 trials in healthy people.
Results
No significant effect on cytokines or on C-reactive protein overall. The 2017 authors say a very large rise in linoleic acid might raise C-reactive protein. The 2012 review found no significant changes in any marker.
Effect sizes as reported
C-reactive protein SMD 0.09 (95% CI -0.05 to 0.24); TNF SMD -0.01 (-0.19 to 0.17); IL-6 SMD 0.11 (-0.07 to 0.29).
Why this rating
Trials used linoleic acid from many sources, not sunflower oil alone, and they measured blood markers, not disease. Few trials for some markers.
Form and dose studied
Linoleic acid from various foods and oils.
Who was studied
Adults, mostly healthy.
Limits
Markers are not the same as disease. A null result is not a proof of benefit.
Why researchers looked
A common worry is that omega-6 fats such as linoleic acid cause inflammation.
Proposed mechanism Preliminary mechanism
The worry rests on linoleic acid being turned into inflammatory chemicals in the body; the reviews found no sign of this in blood markers.
A proposed mechanism does not show that the effect happens in people.
A very large increase in linoleic acid may raise C-reactive protein (2017 authors' subgroup finding).
Heart disease risk factors (sunflower oil versus coconut oil as cooking oil)
Low certaintyIn 200 people with stable heart disease, cooking with coconut oil or with sunflower oil for two years made no significant difference to cholesterol, blood vessel function or heart events.
1 studiesSunflower oil or coconut oil as the cooking medium.
Studies, doses and limits
What the trials found
A randomised trial at one centre in India. 100 people in each group finished 2 years of follow-up.
Results
No statistically significant difference in body measures, blood tests, blood vessel function or cardiovascular events.
Effect sizes as reported
No significant difference (no figures given in the abstract).
Why this rating
One centre, cooking oil only, both groups on standard medical care, and no group without these oils. The abstract gives no figures.
Form and dose studied
Sunflower oil or coconut oil as the cooking medium.
Who was studied
Adults with stable coronary artery disease on standard care.
Limits
Does not show that either oil is safe or good for the heart in other people.
Why researchers looked
Coconut oil is rich in saturated fat, so people wanted to know whether it is worse for the heart than sunflower oil.
Proposed mechanism None
Not tested in this trial.
A proposed mechanism does not show that the effect happens in people.
None specific.
Cholesterol-carrying particles (regular sunflower oil versus olive pomace oil)
Not enough evidenceIn two small crossover trials, a marker of cholesterol-carrying particles (apolipoprotein B) rose after a 4-week phase on regular sunflower oil. It also rose, but less, with olive pomace oil, and the abstract reports no differences between the groups. Olive pomace oil lowered LDL cholesterol.
1 studiesRegular daily sunflower oil.
Studies, doses and limits
What the trials found
Two randomised, blinded crossover trials (65 people with normal cholesterol, 67 with moderately high cholesterol), analysed together in 2022.
Results
Apolipoprotein B and the apolipoprotein B/A ratio rose after the sunflower oil phase. The abstract says there were no differences between the study groups. The headline finding was about olive pomace oil, which lowered total and LDL cholesterol.
Effect sizes as reported
Apolipoprotein B and B/A ratio increased after sunflower oil (p<0.001); no between-group figures in the abstract.
Why this rating
Small trials built to test olive pomace oil, a marker rather than heart events, and the abstract shows no clear between-group difference for sunflower oil.
Form and dose studied
Regular daily sunflower oil.
Who was studied
Adults with normal or moderately high cholesterol.
Limits
The abstract does not say what the oils replaced in the diet, so it does not show that sunflower oil raises risk.
Why researchers looked
Researchers compared olive pomace oil with common oils.
Proposed mechanism None
Not tested.
A proposed mechanism does not show that the effect happens in people.
None specific.
Heart disease and linoleic acid levels in the body
Low certaintyIn 30 studies that followed 68,659 people, higher levels of linoleic acid in blood and body fat went with lower rates of cardiovascular disease and cardiovascular death. This is about body levels, not about sunflower oil.
1 studiesNot applicable (biomarker study).
Studies, doses and limits
What the trials found
A pooled analysis of 30 prospective studies from 13 countries, with 15,198 cardiovascular events.
Results
Higher linoleic acid levels went with lower total cardiovascular disease, cardiovascular death and ischaemic stroke, and nonsignificantly with lower coronary heart disease.
Effect sizes as reported
Per interquintile range: total CVD HR 0.93 (0.88-0.99); cardiovascular death HR 0.78 (0.70-0.85); ischaemic stroke HR 0.88 (0.79-0.98).
Why this rating
Observational, and blood levels reflect the whole diet and body chemistry, not the use of any one oil.
Who was studied
Adults in 30 cohort studies.
Limits
An association; it does not show that eating sunflower oil produced the levels or the lower risk.
Why researchers looked
Linoleic acid is the main omega-6 fat in the diet and in many sunflower oils.
Proposed mechanism None
Not tested.
A proposed mechanism does not show that the effect happens in people.
None specific.
Connections to the rest of health
How Sunflower Oil connects to the rest of our health knowledge graph. Every link says what kind of connection it is. A safety link (for example to the liver) is a warning, not a benefit. A study that merely mentions a topic never creates a benefit link.
Explore every connection: goals, body systems, organs, symptoms, genes
A. Wellness goals
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Cholesterol Balance | Potential benefit | Low certainty | LDL cholesterol (mid-oleic sunflower oil replacing saturated fat): In one 4-week feeding trial of adults with moderately high cholesterol, a diet in which sunflower oil supplied half of the fat lowered LDL ("bad") cholesterol by about 6% compared with an average American diet. The gain came from swapping out saturated fat, and the trial was small. | 1 |
| Heart Health | Potential benefit | Moderate certainty | Heart disease events (unsaturated oils replacing saturated fat, not sunflower oil alone): Trials that replaced saturated fat with polyunsaturated vegetable oil found fewer heart events. This is a finding about the swap. No trial we read tested sunflower oil alone against heart disease. | 7 3 8 |
| Inflammation Balance | Low certainty | Inflammation markers (linoleic acid, the main fat in some sunflower oils): Pooled trials found that eating more linoleic acid did not significantly change blood markers of inflammation. So there is no good evidence that this fat in sunflower oil raises inflammation, and no good evidence that it lowers it. | 9 4 | |
| Heart Health | Low certainty | Heart disease risk factors (sunflower oil versus coconut oil as cooking oil): In 200 people with stable heart disease, cooking with coconut oil or with sunflower oil for two years made no significant difference to cholesterol, blood vessel function or heart events. | 10 | |
| Cholesterol Balance | Not enough evidence | Cholesterol-carrying particles (regular sunflower oil versus olive pomace oil): In two small crossover trials, a marker of cholesterol-carrying particles (apolipoprotein B) rose after a 4-week phase on regular sunflower oil. It also rose, but less, with olive pomace oil, and the abstract reports no differences between the groups. Olive pomace oil lowered LDL cholesterol. | 2 | |
| Heart Health | Low certainty | Heart disease and linoleic acid levels in the body: In 30 studies that followed 68,659 people, higher levels of linoleic acid in blood and body fat went with lower rates of cardiovascular disease and cardiovascular death. This is about body levels, not about sunflower oil. | 6 |
B. Body systems
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Cardiovascular System | Biological association | Low certainty | Studied for: LDL cholesterol (mid-oleic sunflower oil replacing saturated fat) Studied for: Heart disease events (unsaturated oils replacing saturated fat, not sunflower oil alone) | 1 7 3 8 10 2 6 |
| Immune System | Biological association | Low certainty | Studied for: Inflammation markers (linoleic acid, the main fat in some sunflower oils) | 9 4 |
E. Health conditions
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Food allergy | Adverse effect or risk | Documented risk | Sunflower is not a major US allergen and seed allergies are described as rare, but reactions can occur. Preparation or compound: Sunflower oil or seed |
11 5 |
I. Biomarkers
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| LDL cholesterol | Biological association | Low certainty | Measured in trials: lowered. A lab change is not the same as a health benefit. | 1 |
| Total cholesterol | Biological association | Low certainty | Measured in trials: lowered. A lab change is not the same as a health benefit. | 1 |
| C-reactive protein (CRP) | Biological association | Low certainty | Measured in trials: no clear change. A lab change is not the same as a health benefit. | 9 4 |
| Apolipoprotein B | Biological association | Not enough evidence | Measured in trials: raised in one study. A lab change is not the same as a health benefit. | 2 |
L. Active compounds
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Linoleic acid (omega-6 polyunsaturated fat) | Biological association | Human trials (markers) | The main fat in linoleic-type sunflower oil. Trials of linoleic acid found no significant change in blood inflammation markers overall. Preparation or compound: Seed oil, linoleic type |
18 9 4 |
| Oleic acid (monounsaturated fat) | Biological association | Regulator review | The FDA considered a qualified claim for oils with at least 70% oleic acid. Preparation or compound: Seed oil, mid-oleic and high-oleic types |
17 12 |
| Vitamin E (alpha-tocopherol) | Biological association | Composition data | A fat-soluble vitamin; MedlinePlus lists sunflower oil as a food source. Preparation or compound: Seed oil |
18 15 |
| Plant sterols (phytosterols) | Biological association | Composition data | No trial was read showing an effect at the amount in cooking oil. Preparation or compound: Seed oil |
18 |
Each connection is stored with the ingredient, the connected record, the kind of connection, the evidence status, the supporting studies, the preparation or compound involved, and a review date (last reviewed October 26, 2026).
Evidence at a glance: what changed in 2 lab markers
Tap a number to show only those markers. Counts are markers, not people.
The evidence
The research centre for Sunflower Oil. Every record here was checked against PubMed or the publisher's page; we never list a study we have not verified.
Evidence by outcome
Bars show how many studies we found for each outcome, not how well it works. People are added up across trials only (reviews are not added, to avoid double counting).
How we rate evidence
High certainty
Several well-run trials or reviews agree; further research is unlikely to change the picture much.
Moderate certainty
Good trials point the same way, but some doubt remains.
Low certainty
Small, short or inconsistent trials. The finding could change with better research.
Very low certainty
Very little or very weak human data. Treat as a possibility only.
Mixed findings
Trials or reviews disagree with each other.
Not enough evidence
Not enough human research to say either way.
Evidence against
Good research found no benefit, or found harm.
We take the reviewers' own risk-of-bias and GRADE statements where they exist, and otherwise judge from study size, design, consistency, directness and whether a product matches what is sold. Many publications do not make evidence high. Method note: We started from our existing sunflower oil summary, re-read the PubMed abstracts, the FDA letter and pages, MedlinePlus, the NHS and GBIF. USDA nutrient values come from an earlier read and were not re-opened. Items we could not verify are flagged in the research gaps.
Study library: every study we checked 18
| Study | Design | People | Product, dose, length | Result |
|---|---|---|---|---|
| Binkoski 2005 Balance of unsaturated fatty acids is important to a cholesterol-lowering diet: comparison of mid-oleic sunflower oil and olive oil on cardiovascular disease risk factors. J Am Diet Assoc · PMID 15983524 · DOI |
Randomised, double blind, three period crossover controlled feeding trial |
31 31 adults aged 25 to 64 with moderately high cholesterol (12 men, 19 women) |
Mid-oleic sunflower oil (NuSun) supplying half of the total fat in a controlled diet oil (food) Half of 30% of energy as fat (as stated in the abstract) 4 weeks per diet, with 2-week breaks · vs Olive oil diet; average American diet |
The sunflower oil diet lowered total and LDL cholesterol compared with the average American diet and with the olive oil diet. The olive oil diet had no effect compared with the average American diet. Triglycerides and oxidation products did not change. Total cholesterol -4.7%, LDL cholesterol -5.8% versus the average American diet Methods, limits and fundingOutcomes: Total and LDL cholesterol, triglycerides, markers of LDL oxidation Limitations: Small and short, with all food provided. It used a mid-oleic type, and the sunflower diet also had less saturated fat than the control diet, so it does not show sunflower oil beats other unsaturated oils. Funding and conflicts: The abstract names the National Sunflower Association as the maker of the oil, and lists NIH support. It does not say who paid for the oil or the trial. Read: abstract |
| González-Rámila 2022 Olive Pomace Oil versus High Oleic Sunflower Oil and Sunflower Oil: A Comparative Study in Healthy and Cardiovascular Risk Humans. Foods · PMID 35892771 · DOI |
Two randomised, blinded crossover trials, analysed together |
132 65 people with normal cholesterol and 67 with moderately high cholesterol |
Olive pomace oil compared with high-oleic sunflower oil (study 1) and with regular sunflower oil (study 2) oil (food) Regular daily oil intake (amount not stated in the abstract) Two 4-week phases per study · vs Olive pomace oil versus sunflower oils |
Olive pomace oil lowered total and LDL cholesterol and waist size. After the regular sunflower oil phase, apolipoprotein B and the apolipoprotein B/A ratio rose; apolipoprotein B also rose to a lesser extent with olive pomace oil. The abstract says there were no differences between the study groups. ApoB and ApoB/ApoA higher after sunflower oil, p<0.001 within phase (Not given in the abstract) Methods, limits and fundingOutcomes: Cholesterol, apolipoprotein B, waist size, oxidation marker Limitations: Small trials that tested olive pomace oil; sunflower oil was the comparison. Markers, not heart events. Funding and conflicts: Not stated in the abstract read. Read: abstract |
| Hooper 2020 Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst Rev · PMID 32428300 · DOI |
Cochrane systematic review and meta analysis of randomised trials |
59000 15 trials (16 comparisons), about 59,000 adults, intervention of at least 24 months |
Reducing saturated fat and replacing it with polyunsaturated fat, monounsaturated fat, carbohydrate or protein Varied At least 2 years · vs Higher saturated fat or usual diet |
Cutting saturated fat for at least two years lowered combined cardiovascular events. It made little or no difference to death from any cause or cardiovascular death. Replacing with polyunsaturated fat or carbohydrate looked useful; data on replacing with monounsaturated fat were very limited. Combined cardiovascular events RR 0.79; all-cause death RR 0.96; cardiovascular death RR 0.95 (0.66-0.93 (events); 0.90-1.03 (all-cause death); 0.80-1.12 (cardiovascular death)) Methods, limits and fundingOutcomes: Combined cardiovascular events, death, cholesterol Limitations: Trials used advice or provided food, and many changed more than one thing. It is about saturated fat reduction, not any one oil. Funding and conflicts: Cochrane; Non-US government support listed. No industry funding stated in the abstract. Read: abstract |
| Johnson 2012 Effect of dietary linoleic acid on markers of inflammation in healthy persons: a systematic review of randomized controlled trials. J Acad Nutr Diet · PMID 22889633 · DOI |
Systematic review of randomised trials |
15 trials (8 parallel, 7 crossover) in healthy people other than infants | Higher dietary linoleic acid linoleic acid from various sources Varied Varied · vs Lower linoleic acid intake |
None of the trials reported significant changes in C-reactive protein, fibrinogen, cytokines, adhesion molecules or TNF-alpha. The authors conclude there is virtually no randomised evidence that adding linoleic acid raises inflammation markers in healthy people. No significant changes Methods, limits and fundingOutcomes: Inflammation markers Limitations: Healthy people only. Linoleic acid from various sources, not sunflower oil alone. Funding and conflicts: Not stated in the abstract read. Read: abstract |
| Kaman 2022 A practical focus on sesame allergy and a brief review of other seed allergies. J Food Allergy · PMID 39021852 · DOI |
Narrative review |
Seed allergies, mostly sesame | n/a |
Seed allergies are described as relatively rare. The review says there is minimal literature on managing seed allergies other than sesame. Qualitative Methods, limits and fundingOutcomes: Seed allergy Limitations: The abstract does not mention sunflower. The review is mostly about sesame. Funding and conflicts: Not stated in the abstract read. Read: abstract (Europe PMC) |
| Marklund 2019 Biomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and Mortality. Circulation · PMID 30971107 · DOI |
Pooled analysis of 30 prospective cohort studies |
68659 68,659 people in 30 studies from 13 countries; 15,198 cardiovascular events |
Blood and tissue levels of linoleic acid (a marker, not oil intake) blood and tissue levels Median follow-up 2.5 to 31.9 years · vs Lower levels |
Higher levels of linoleic acid in blood and tissue went with lower risk of total cardiovascular disease, cardiovascular death and ischaemic stroke, and nonsignificantly with lower coronary heart disease. Per interquintile range: total CVD HR 0.93; cardiovascular death HR 0.78; ischaemic stroke HR 0.88 (0.88-0.99; 0.70-0.85; 0.79-0.98) Methods, limits and fundingOutcomes: Cardiovascular disease, cardiovascular death, ischaemic stroke Limitations: Observational. Body levels reflect the whole diet and metabolism, not only the oil someone used. Funding and conflicts: Not stated in the abstract read; NIH support listed in the record. Read: abstract |
| Mozaffarian 2010 Effects on coronary heart disease of increasing polyunsaturated fat in place of saturated fat: a systematic review and meta-analysis of randomized controlled trials. PLoS Med · PMID 20351774 · DOI |
Systematic review and meta analysis of randomised trials |
13614 8 trials with 13,614 participants and 1,042 coronary heart disease events |
Polyunsaturated fat from mixed sources in place of saturated fat mixed polyunsaturated fats Average 14.9% of energy in intervention groups against 5.0% in controls At least 1 year · vs Saturated fat or usual diet |
Replacing saturated fat with polyunsaturated fat lowered coronary events. Longer trials showed more benefit. Pooled risk ratio 0.81 (19% lower); about 10% lower risk for each 5% of energy (95% CI 0.70-0.95) Methods, limits and fundingOutcomes: Coronary heart disease events (heart attack and cardiac death) Limitations: Mixed polyunsaturated fats, not sunflower oil alone. Some variation between trials (I2 37%). Funding and conflicts: Not stated in the abstract read. Read: abstract |
| Sacks 2017 Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association. Circulation · PMID 28620111 · DOI |
Expert advisory review |
Trials and cohort studies of dietary fat and cardiovascular disease | Polyunsaturated vegetable oil in place of saturated fat polyunsaturated vegetable oils · vs Saturated fat |
The advisory says trials that lowered saturated fat and replaced it with polyunsaturated vegetable oil reduced cardiovascular disease by about 30%, similar to statin treatment. Replacing it with mostly refined carbohydrates and sugars was not linked with lower rates. It recommends the shift to unsaturated fats within an overall healthy pattern such as DASH or a Mediterranean diet. About 30% fewer cardiovascular events in the trials it reviewed Methods, limits and fundingOutcomes: Cardiovascular disease Limitations: An advisory by a medical society, about fat swaps in general. It does not single out sunflower oil. Funding and conflicts: Issued by the American Heart Association. Author disclosures were not read. Read: abstract |
| Su 2017 Dietary linoleic acid intake and blood inflammatory markers: a systematic review and meta-analysis of randomized controlled trials. Food Funct · PMID 28752873 · DOI |
Systematic review and meta analysis of randomised trials |
1377 30 randomised trials with 1,377 adults |
Higher dietary linoleic acid (the main fat in some sunflower oils), from various sources linoleic acid from various sources Varied Varied · vs Lower linoleic acid intake |
No significant effect of higher linoleic acid on cytokines or on C-reactive protein overall. The authors say a very large increase in linoleic acid might raise C-reactive protein. C-reactive protein SMD 0.09; TNF SMD -0.01; IL-6 SMD 0.11 (CRP -0.05 to 0.24; TNF -0.19 to 0.17; IL-6 -0.07 to 0.29) Methods, limits and fundingOutcomes: Blood inflammatory markers Limitations: Linoleic acid from many sources, not sunflower oil alone. Markers, not disease. Few trials for some markers. Funding and conflicts: Not stated in the abstract read. Read: abstract |
| Vijayakumar 2016 A randomized study of coconut oil versus sunflower oil on cardiovascular risk factors in patients with stable coronary heart disease. Indian Heart J · PMID 27543472 · DOI |
Randomised trial (single centre, India) |
200 200 people with stable coronary artery disease on standard care; 100 per arm finished |
Sunflower oil as the cooking oil oil (food) Cooking oil medium (amount not stated in the abstract) 2 years · vs Coconut oil as the cooking oil |
After 2 years there was no statistically significant difference between coconut oil and sunflower oil in body measures, blood tests, blood vessel function or cardiovascular events. No significant difference (Not given in the abstract) Methods, limits and fundingOutcomes: Lipids, blood vessel function, antioxidants, cardiovascular events Limitations: One centre, cooking oil only, and both groups were on standard medical care. It compares two oils; it has no no-oil group. Funding and conflicts: Not stated in the abstract read. Read: abstract |
| s-fda-allergens FDA: The FASTER Act: Sesame Is the Ninth Major Food Allergen · Source |
Official guidance n/a |
Methods, limits and fundingRead: full-text | ||
| s-fda-oleic-letter FDA: Letter responding to the health claim petition on oleic acid in edible oils and coronary heart disease (Docket FDA-2017-Q-0807) · Source |
Regulator letter n/a |
Methods, limits and fundingRead: full-text | ||
| s-fda-pho FDA: Final Determination Regarding Partially Hydrogenated Oils (Removing Trans Fat) · Source |
Official guidance n/a |
Methods, limits and fundingRead: full-text | ||
| s-gbif-helianthus-annuus GBIF Backbone: Helianthus annuus L. (usageKey 9206251) · Source |
Reference database n/a |
Methods, limits and fundingRead: full-text | ||
| s-medlineplus-vitamin-e MedlinePlus: Vitamin E · Source |
Official encyclopedia n/a |
Methods, limits and fundingRead: full-text | ||
| s-nhs-fats NHS: Different fats in our diet (Fat: the facts) · Source |
Official guidance n/a |
Methods, limits and fundingRead: full-text | ||
| s-usda-fdc-171017 USDA FoodData Central: Oil, sunflower, linoleic (less than 60%) (SR Legacy, FDC 171017) · Source |
Food composition database n/a |
Methods, limits and fundingRead: summary-only | ||
| s-usda-fdc-171025 USDA FoodData Central: Oil, sunflower, linoleic, (approx. 65%) (SR Legacy, FDC 171025) · Source |
Food composition database n/a |
Methods, limits and fundingRead: summary-only |
What we do not know yet
- No trial has tested sunflower oil alone against heart disease events.
- The one sunflower oil cholesterol trial was small, short, and used oil from an industry body.
- Heating, smoke point, rancidity and storage were not researched.
- Pregnancy, breastfeeding and young children were not checked in an official source.
- Nutrient values were reused from an earlier USDA read and were not re-opened on 2026-10-26.
How new research is added
New studies are found by a saved PubMed search and placed in a review queue before the page changes.
Lab markers
What changed in blood or saliva tests during trials. A changed number is not the same as feeling or being healthier, and we give no "normal ranges".
Metabolic 2
LDL cholesterol
Lowered in trials
The so-called bad cholesterol carried in the blood.
Low certaintyResults and what it means
Why it was measured
A common heart-risk marker.
Statistical vs. clinical meaning
The lowering comes from replacing saturated fat. One small trial.
Safety implication
None specific.
| Study | Result | People | Product |
|---|---|---|---|
| 1 | -5.8% versus the average American diet | 31 adults with moderately high cholesterol | Mid-oleic sunflower oil diet, 4 weeks |
Total cholesterol
Lowered in trials
All cholesterol carried in the blood.
Low certaintyResults and what it means
Other 2
C-reactive protein (CRP)
No clear change in trials
A blood marker that rises with inflammation.
Low certaintyResults and what it means
Why it was measured
A common marker of general inflammation.
Statistical vs. clinical meaning
No clear change overall.
Safety implication
The 2017 authors flag a possible CRP rise with very large increases in linoleic acid.
| Study | Result | People | Product |
|---|---|---|---|
| 9 | SMD 0.09 (95% CI -0.05 to 0.24), not significant; a very large rise in linoleic acid might raise CRP | 16 trials in adults | Higher dietary linoleic acid from various sources |
Apolipoprotein B
Raised in one study in trials
A protein on the particles that carry cholesterol in the blood.
Not enough evidenceResults and what it means
Why it was measured
A marker of the number of cholesterol-carrying particles.
Statistical vs. clinical meaning
One small study, and the abstract does not show a clear difference between oils.
Safety implication
None established.
| Study | Result | People | Product |
|---|---|---|---|
| 2 | Increased after the regular sunflower oil phase (p<0.001); increased less after olive pomace oil; abstract reports no differences between groups | 67 people with moderately high cholesterol and 65 with normal cholesterol in two crossover trials | Regular sunflower oil for 4 weeks |
Safety
What studies and official sources say about side effects, medicines and who should check first. Each point shows what kind of evidence it comes from.
Main points to know 4
- It is pure fat and energy dense. One tablespoon (13.6 g) of linoleic-type sunflower oil has about 120 kcal and no protein, carbohydrate or fibre (USDA values from an earlier read). The FDA's wording for oleic acid oils says they should replace saturated fat and not add to the calories you eat in a day. Authoritative guidance 18 12
- Sunflower is not one of the nine major food allergens. The FDA's nine major allergens are milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans and sesame. Sunflower is not on the list. A 2022 review calls seed allergies relatively rare and says there is minimal literature on seed allergies other than sesame. We did not find a source on reactions to sunflower oil itself. Anyone who has had a reaction should ask an allergist. Authoritative guidance 11 5
- A serious allergic reaction is an emergency. Swelling of the lips, face, tongue or throat, wheezing or trouble breathing after any food needs emergency help. Call 911 (999 in the UK). General first aid
- Vitamin E from food is not a concern; high-dose supplements are different. MedlinePlus says eating vitamin E in food is not risky or harmful, but high doses of vitamin E supplements might raise the risk of bleeding in the brain. Sunflower oil is a food source of vitamin E, and a tablespoon is far below supplement doses. Authoritative guidance 15 18
Side effects 3
| Effect | How often | Severity and recovery | Evidence |
|---|---|---|---|
| Allergic reaction to sunflower oil or seeds Described as rare; no figure was found for sunflower oil. | Not established | mild to severe Varies | Authoritative guidance 11 5 |
| Weight gain if it adds to total calories The FDA claim wording asks that the oil replace saturated fat, not add calories. | Not established | mild Reversible | Authoritative guidance 12 18 |
| Possible rise in C-reactive protein with a very large increase in linoleic acid A subgroup finding in one meta-analysis; overall no significant effect. Linoleic acid came from many sources. | Not established | unclear (a blood marker) Not known | Meta analysis subgroup 9 |
Liver
No liver injury linked to sunflower oil as a food was found in the sources read. LiverTox was not checked.
How often. No frequency found.
This is a safety connection. It is not evidence that Sunflower Oil supports liver health.
Medicines and supplements 1
| With | Why it matters | Importance | Evidence | What to do |
|---|---|---|---|---|
| Prescription and over-the-counter medicines prescription | No source read links sunflower oil as a food to a medicine interaction. High-dose vitamin E supplements are a different matter (see MedlinePlus). Concentrated products were not checked. | None found Not enough evidence 15 | A pharmacist can check your own medicines, especially if you take blood thinners and also use vitamin E supplements. |
Who should check first 1
| Situation | Advice | Evidence |
|---|---|---|
| A known allergy to sunflower seed or oil | Avoid it and get an allergy assessment. Follow your own emergency plan. | General guidance 5 |
Overdose, product quality and regulators
Summary. No toxicity concern for ordinary food use was found in the sources read.
Animal. Not reviewed.
Human doses studied. Trials used sunflower oil as part of controlled diets for 4 weeks, or as the cooking oil for 2 years, with no safety problem reported in the abstracts read.
Overdose response. Not found.
Genotoxicity. Not reviewed.
Heating, rancidity and contaminants were not researched for sunflower oil in the sources read. Heated-oil studies we know of tested other oils.
Trans fat. In 2015 the FDA determined that partially hydrogenated oils are not generally recognized as safe. They are the main source of artificial trans fat. Liquid sunflower oil is not described in the sources as partially hydrogenated; we did not find a trans fat value for it in the USDA record. 13
Heating and frying. We did not find a study of heated sunflower oil in the sources read, so we make no claim about smoke point or fumes.
| Body | Action | Date |
|---|---|---|
| FDA (US Food and Drug Administration) (United States) | Responded to a petition: qualified health claim possible for oils with at least 70% oleic acid per serving (such as high-oleic sunflower oil); evidence 'supportive but not conclusive' for lower coronary heart disease risk when the oil replaces saturated fat source | 2018-11 |
| FDA (United States) | Lists nine major food allergens; sunflower is not one source | 2026-10-26 (page read) |
| FDA (United States) | 2015 final determination that partially hydrogenated oils are not generally recognized as safe source | 2015 |
| NHS (UK) (United Kingdom) | Lists sunflower oil as an omega-6 source; advises no more than 30 g saturated fat a day for men and 20 g for women source | 2026-10-26 (page read) |
When to get medical help
- Swelling of the lips, face, tongue or throat
- Trouble breathing, wheezing or a tight throat
- Feeling faint, dizzy or collapsing after eating
- Spreading hives or a swollen face after eating
Stop using the product and contact a clinician or emergency service. In the US, Poison Control is 1-800-222-1222.
General information only, not medical advice. Ask a clinician or pharmacist before use, especially with medicines, in pregnancy or with a health condition. See the Natural Remedy Safety guide.
Frequently asked questions
Is sunflower oil healthy?
Does sunflower oil lower cholesterol?
One 4-week trial of 31 adults found a diet with mid-oleic sunflower oil lowered LDL cholesterol 5.8% compared with an average American diet. The effect comes from replacing saturated fat.
Does sunflower oil cause inflammation?
What is high-oleic sunflower oil?
It is a type with at least 70% oleic acid, a monounsaturated fat. The FDA considered a qualified heart-health claim for such oils and called the evidence supportive but not conclusive.
Does sunflower oil prevent heart disease?
Is sunflower oil better than olive oil?
Is sunflower oil better than coconut oil?
In 200 people with stable heart disease, two years of cooking with either oil made no significant difference to lipids, blood vessel function or heart events.
Is sunflower oil a common allergen?
How much vitamin E is in sunflower oil?
How many calories are in sunflower oil?
About 120 calories in a tablespoon (13.6 g) and 884 per 100 g, according to USDA values from an earlier read.
Does sunflower oil contain trans fat?
The FDA found partially hydrogenated oils, the main source of artificial trans fat, are not generally recognized as safe. Liquid sunflower oil is not described as partially hydrogenated in the sources read, and we did not find a trans fat value for it.
Is it safe to heat or fry with sunflower oil?
We did not find a study of heated sunflower oil in the sources read, so we make no claim. See the linked page on smoke points and cooking with oil.
Explore by health goal
Editorial transparency
- Written by
- AlternativeMed editorial team. Research compiled with AI assistance, then checked against the sources listed.
- Medical review
- None. This page has not been reviewed by a physician or pharmacist.
- First published
- 2026-10-26
- Last substantive update
- 2026-10-26
- How we research
- We started from our existing sunflower oil summary, re-read the PubMed abstracts, the FDA letter and pages, MedlinePlus, the NHS and GBIF. USDA nutrient values come from an earlier read and were not re-opened. Items we could not verify are flagged in the research gaps.
- How we rate evidence
- See "How we rate evidence" in the Evidence tab.
- Independence
- No product is promoted on this page. No affiliate links are shown.
Sources 18
Each source was opened and checked. Where we read only the abstract, it says so. The small numbers in the text point here.
- Binkoski AE, Kris-Etherton PM, Wilson TA, et al.. Balance of unsaturated fatty acids is important to a cholesterol-lowering diet: comparison of mid-oleic sunflower oil and olive oil on cardiovascular disease risk factors.. J Am Diet Assoc. 2005. PMID 15983524. DOI 10.1016/j.jada.2005.04.009. (abstract)
- González-Rámila S, Mateos R, García-Cordero J, et al.. Olive Pomace Oil versus High Oleic Sunflower Oil and Sunflower Oil: A Comparative Study in Healthy and Cardiovascular Risk Humans.. Foods. 2022. PMID 35892771. DOI 10.3390/foods11152186. (abstract)
- Hooper L, Martin N, Jimoh OF, et al.. Reduction in saturated fat intake for cardiovascular disease.. Cochrane Database Syst Rev. 2020. PMID 32428300. DOI 10.1002/14651858.CD011737.pub2. (abstract)
- Johnson GH, Fritsche K.. Effect of dietary linoleic acid on markers of inflammation in healthy persons: a systematic review of randomized controlled trials.. J Acad Nutr Diet. 2012. PMID 22889633. DOI 10.1016/j.jand.2012.03.029. (abstract)
- Kaman K, Factor JM.. A practical focus on sesame allergy and a brief review of other seed allergies.. J Food Allergy. 2022. PMID 39021852. DOI 10.2500/jfa.2022.4.220008. (abstract (Europe PMC))
- Marklund M, Wu JHY, Imamura F, et al.. Biomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and Mortality.. Circulation. 2019. PMID 30971107. DOI 10.1161/CIRCULATIONAHA.118.038908. (abstract)
- Mozaffarian D, Micha R, Wallace S.. Effects on coronary heart disease of increasing polyunsaturated fat in place of saturated fat: a systematic review and meta-analysis of randomized controlled trials.. PLoS Med. 2010. PMID 20351774. DOI 10.1371/journal.pmed.1000252. (abstract)
- Sacks FM, Lichtenstein AH, Wu JHY, et al.. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association.. Circulation. 2017. PMID 28620111. DOI 10.1161/CIR.0000000000000510. (abstract)
- Su H, Liu R, Chang M, et al.. Dietary linoleic acid intake and blood inflammatory markers: a systematic review and meta-analysis of randomized controlled trials.. Food Funct. 2017. PMID 28752873. DOI 10.1039/c7fo00433h. (abstract)
- Vijayakumar M, Vasudevan DM, Sundaram KR, et al.. A randomized study of coconut oil versus sunflower oil on cardiovascular risk factors in patients with stable coronary heart disease.. Indian Heart J. 2016. PMID 27543472. DOI 10.1016/j.ihj.2015.10.384. (abstract)
- . FDA: The FASTER Act: Sesame Is the Ninth Major Food Allergen. . . (full-text)
- . FDA: Letter responding to the health claim petition on oleic acid in edible oils and coronary heart disease (Docket FDA-2017-Q-0807). . . (full-text)
- . FDA: Final Determination Regarding Partially Hydrogenated Oils (Removing Trans Fat). . . (full-text)
- . GBIF Backbone: Helianthus annuus L. (usageKey 9206251). . . (full-text)
- . MedlinePlus: Vitamin E. . . (full-text)
- . NHS: Different fats in our diet (Fat: the facts). . . (full-text)
- . USDA FoodData Central: Oil, sunflower, linoleic (less than 60%) (SR Legacy, FDC 171017). . . (summary-only)
- . USDA FoodData Central: Oil, sunflower, linoleic, (approx. 65%) (SR Legacy, FDC 171025). . . (summary-only)
Where to buy
Check the label first. Whatever you buy, look for these:
- Cold-pressed or refined, to match how you cook
- A harvest or best-by date and a dark glass or tin container
- The oil's origin and any testing statement
- Smoke point for the way you cook
Talk to a pharmacist or doctor before you start any supplement, especially if you take medicines. See the Safety tab for interactions.
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