High-linoleic is highest in omega 6, with a smaller amount of omega 3 (about 14–39% oleic acid). High-linoleic sunflower oil is the type associated with inflammation. Sunflower oil calories are high as is typical of any oil – at 124kcal per tablespoon, so you shouldn’t have too much, or it can cause weight gain. 7 Different sunflower oils contain different ratios of omega 3 and omega 6. It’s the sunflower oils which are higher in omega 3 (oleic acid) than omega 6 (linoleic acid) which are considered healthiest.

Sunflower oil’s outstanding vitamin E content (more than any other oil!) means that it’s perfect for applying topically to your skin. The high-linoleic type of sunflower oil is the type which is considered ‘volatile’, ‘unstable’ and unsuitable for cooking. If you want to use sunflower oil for deep frying, be aware that it’s only high-oleic sunflower oil that is suitable for high heat cooking. 16 Remember, high heat degrades sunflower oil and can cause oxidation and the release of free radicals. Cons: With a high ratio of omega 6 to omega 3 fats, soybean oil should be used sparingly in favour of higher omega 3 oils like olive and high-oleic sunflower oils.Looking for a tasty and trusted family favourite? Flora Original is made with natural ingredients for a deliciously creamy taste and is free from palm oil. Melted on oven-fresh bread or toasts, soaked into warm hot cross buns or generously spooned on top of fluffy new potatoes, Flora Original has been loved by generations, for generations.

Mid-oleic (about 43–72% oleic acid) has higher omega 3 than omega 6 but doesn’t contain as much omega 3 as the high-oleic variety. It’s worth bearing in mind that sunflower oil usually does contain some saturated fat, in the form of stearic acid. However, stearic acid is the only saturated fat which doesn’t raise LDL cholesterol. 6 Pros: Coconut oil contains traces of iron, calcium and vitamin E. 22 The fats in coconut oil can raise the levels of HDL (good) cholesterol in the body. 23 Some scientists believe that the ideal ratio of omega 6 to omega 3 fatty acids is 1:1, although the modern Western diet is closer to 17:1 omega 6 to omega 3. 11 To further ensure the sunflower oil you’re choosing offers the health benefits you’re after, ensure that it’s cold pressed sunflower oil. If an oil isn’t labelled ‘cold-pressed’, the oil has likely been extracted from the seed using high heat.Sunflower oil is also low in saturated fat and contains both monounsaturated and polyunsaturated fats in the form of omega 3 and omega 6 essential fatty acids – both required for a healthy diet. 4 Putting the same stuff they use to fry chips onto your face might not seem like a beauty secret you’d want to copy, but hear us out. Polyunsaturated and monounsaturated fats can be good choices to help you cut down on saturated fats in your diet. Remember, too much saturated fat can elevate your levels of LDL (or ‘bad’) cholesterol. 9

High-oleic with stearic acid– high in omega 3 and lower in omega 6, this is also considered healthy. Omega 3 fatty acids are known to have anti-inflammatory properties, whereas omega 6 fatty acids can actually cause inflammation in the body when we get too many of them. Inflammation is a key factor in the development of many diseases, including heart disease and cancer. 10 Today, thanks to plant breeding, there are plenty of varieties of sunflower oil with a high composition of oleic acid, so it should be relatively easy to find in shops. 14 Summary It’s used as a frying oil, in the manufacture of mayonnaise and oil‐based dressings as well as to make shortenings and margarines. Industrial uses include the manufacture of biodiesel, industrial lubricants, ink and cosmetics. 2 Is sunflower oil good for health?

Which is the best sunflower oil for cooking? 

Pros: Peanut oil contains around 15.6g of vitamin E per 100g. 33 It’s low to medium in saturated fat with around 17g per 100g, as well as containing LDL (bad) cholesterol-reducing monounsaturated and polyunsaturated fats. 34 Pros: With 41g of vitamin E per 100g, sunflower oil has twice as much of this antioxidant as olive oil.