Humanity has been cultivating the sunflower for ages, using its seeds as snacks, grinding them into flour, and pressing them to make oil.
The sunflower is believed to have been first cultivated by Native Americans as early as 3,000 BC, making it one of the earliest crops alongside corn. The Aztecs and Incas worshipped it, and the Spaniards brought it to the Old World, but the sunflower remains one of the biggest crops worldwide even now.
Sunflower oil is no longer seen as the oil of the Gods. It gets a bad rap — either because most sunflower oils are refined, or because they are cheaply made — and it’s one of the cooking oils that most shoppers overlook in the supermarket. But not all sunflower oils are the same. If you know what to look for, it can be a fantastic option for day-to-day cooking. We’ve written this guide to help you pick the best.
What Is Sunflower Oil?
Sunflower oil is a cooking oil made from the seeds of sunflowers. It’s commonly used in searing, sautéing, and deep-frying due to its tolerance for high heat and long use.
Sunflower oil is touted as a heart-healthy oil and is a rich source of vitamin E. However, there are concerns about its tendency to produce aldehydes, especially upon reuse, which have been linked to adverse health effects.
How Sunflower Oil Is Made
Sunflower oil is made from the seeds of the cultivated sunflower plant, which bears the botanical name of Helianthus annuus L.
When their seeds are mature and the petals begin to dry out and fall off, the sunflower plants are harvested. The seeds are cleaned from dirt, stones, and leaves, then their outer shells are removed in preparation for pressing.
The oil is then extracted from the sunflower seeds. This can be done using different techniques, ranging from mechanical pressing to the use of chemical solvents, and in some cases both. The oil is filtered to remove solids, then typically bleached and deodorized prior to bottling. Once bottled, it is distributed to wholesalers and grocery stores.
Types of Sunflower Oil
Depending on its production method, sunflower oil can be either unrefined or refined.
Unrefined sunflower oil is extracted from the sunflower seeds using only mechanical means — be it in an expeller press, which works like a screw, or in a hydraulic press, which is more like a vice — and without chemical treatment. Most unrefined sunflower oils are marketed as “first cold pressed,” “cold pressed,” or “extra virgin,” similar to the terms used on the labels of avocado oil and olive oil.
Refined sunflower oil is derived from the seeds using chemical solvents. The oil is then bleached and deodorized to remove impurities, eliminating off odors in the oil and neutralizing its flavor. The result is a natural oil that doesn’t burn easily, even with prolonged high-heat cooking.
Choosing the Best Sunflower Oil
Like many other oils, choosing sunflower oil comes down to a trade-off between quality and versatility: Unrefined sunflower oil may burn at high heat, or with prolonged cooking. Refined sunflower oil, on the other hand, has less flavor and fewer nutrients.
For optimal quality, choose 100% unrefined sunflower oil from a reputable producer. Ideally, the producer should disclose the origin and extraction method of the oil. Pressed oil, whether hydraulic-pressed or expeller-pressed, is to be preferred.
There is no such thing as GMO sunflowers, at least not at the time of writing this guide, meaning that virtually all oils are non-GMO, regardless of whether they are labeled so or not. The words “natural” and “all natural” also do not have any real meaning when it comes to oil.
Organic sunflower oil is pressed from sunflowers grown without the use of pesticides. Considering that pesticides are generally not good for us and can seep into our food, organic oils are a better option than oils made from crops grown with pesticides.
Choose sunflower oil in dark-green glass or plastic bottles, or in tin cans, over those in translucent packaging. Light can cause oils to go rancid quicker, and see-through containers allow more light to get through than their dark-green counterparts.
Some producers print a harvest date on their oils, which indicates the date on which the sunflowers were harvested, and the oil made. The more recent the harvest date, the fresher the oil. If no such date can be found, look for the best-by date. A farther-out best-by date means that the sunflower oil was made recently.
Assess the storage conditions of the bottles at the supermarket. Is the oil next to a window? Has it been exposed to too much sunlight or heat? Do the bottles appear dusty, old? Choose prudently — not all supermarkets follow best practices for displaying oils, and even if they do, not all staff are trained well.
How to Use Sunflower Oil
Sunflower oil, with its light color, mild flavor, and high smoke point, is a versatile choice for a range of cooking techniques.
Ideal for searing, sautéing, shallow-frying, deep-frying, and baking, its neutral profile ensures that the primary flavors of your dish remain unaltered. When used in dressings or cold dishes, its gentle taste complements rather than competes with other ingredients — a great choice for mayonnaise.
When reusing sunflower oil, strain the oil after each use, store it in a clean, airtight container, and dispose of it after a few uses. Remember that the oil will burn at lower and lower temperatures with every use, making it increasingly less suitable for prolonged, high-heat cooking.
Storing Sunflower Oil
Store your sunflower oil in a cool and dark place, away from sunlight and heat. Some of the best spots in your kitchen are the pantry, a kitchen cabinet, or a spacious enough cupboard. Some of the worst are the windowsill, atop the fridge or dishwasher, close to the range or oven, and near an A/C vent or hot water pipes.
Once opened, the oil should be sealed tightly. Exposure to air can hasten oxidation, which can cause the oil to go rancid much faster than it otherwise would. If you’re pouring out the oil from a larger container into a smaller one, use a dark green bottle with a cap or a stainless steel oil dispenser with a sealable spout.
Sunflower oil is shelf-stable; it remains fresh at room temperature and doesn’t need refrigeration or freezing.
Sunflower Oil’s Shelf Life
If it’s stored properly, unopened sunflower oil stays good for 1 to 2 years from the date of purchase. The more recently the oil was made, the longer its shelf life.
Once opened, the oil begins to degrade. Opened sunflower oil keeps its best quality for 3 to 6 months, after which it can go rancid. Rancid oil not only tastes bad, but can also irritate your gut.
Frequently Asked Questions
Where to buy sunflower oil?
Look for sunflower oil in the cooking oil and vinegar aisle at most grocery stores. In some stores, sunflower oil may be located in the baking needs aisle or international foods aisle.
Why is sunflower oil cheaper than most other oils?
Sunflower oil is cheaper than most other oils because it comes from the seeds of the sunflower plant, which is a commonly grown crop across the world. That said, much of the international supply of sunflower oil comes from Ukraine, which, due to Russia’s war in Ukraine, has resulted in limited supply and higher prices.
What’s the smoke point of sunflower oil?
Sunflower oil’s smoke point is 450 °F (232 °C). When heated above this temperature, sunflower oil will break down and burn, producing bluish smoke and developing a bitter flavor. With every reuse, the oil’s smoke point lowers until it is no longer stable for high heat.
Can you mix sunflower oil with other oils?
Yes, you can mix sunflower oil with other oils, whether to reduce the cost of cooking at home or to increase the other oil’s smoke point. Since sunflower oil is neutral-flavored, it can be paired with virtually any other oil in the pantry.
Can you cook with sunflower oil?
Absolutely yes, you can cook with sunflower oil. As a matter of fact, sunflower oil is one of the most versatile oils in the kitchen thanks to its neutral flavor and high smoke point.
Can you deep-fry with sunflower oil?
Sunflower oil is one of the most used cooking oils for deep-frying, and frying in general. So yes, you can definitely deep-fry with it. If filtered and stored properly, the oil can also be reused up to a few times.
Can you sear a steak with sunflower oil?
Yes, you can sear a steak with sunflower oil. Simply coat the skillet with enough oil to make the surface shiny, then preheat it over medium-high heat until it’s ready for searing.
Is it okay to put sunflower oil on burgers?
The short answer is yes. You can coat your burger patties with sunflower oil before placing them on the grill grate, griddle, or skillet. This will keep them from sticking to the metal and make them easier to flip over to the other side.
Do you count sunflower oil calories when cooking?
If you’re counting calories, then the answer is yes — you should count the added calories from sunflower oil when cooking. According to the USDA’s FoodData Central, a tablespoon of sunflower oil holds 120 calories.
Does sunflower oil lose its caloric value when cooked?
No, the calorie content of sunflower oil stays the same during cooking. Heat does not alter the constitution of fat in a way that would cause it to lose calories — and sunflower oil is no exception to this rule.
My sunflower oil smells weird when heated. What does this mean?
If the sunflower oil in your pan smells bad, it has likely gone rancid. This could be because the oil is old, or because it was not stored correctly. Get rid of the oil and don’t cook with it; it can upset your stomach.