Sunflower oil: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: as eaten
Sunflower oil: 884 kcal, 0 g protein, 100 g fat and 0 g carbohydrate per 100 g. A typical portion is 1 tablespoon (14 g): about 124 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in vitamin E · 274%
- High in saturated fat · 47%
- Low in carbohydrate
| Nutrition | per 100 g | % daily value | portion (14 g) | % daily value |
|---|---|---|---|---|
| Calories | 884 kcal | 44% | 124 kcal | 6% |
| Protein | 0 g | 0% | 0 g | 0% |
| Fat | 100 g | — | 14 g | — |
| Carbohydrate | 0 g | — | 0 g | — |
| Fibre | 0 g | 0% | 0 g | 0% |
| Sugar(limit) | 0 g | 0% | 0 g | 0% |
| Saturated fat(limit) | 10.3 g | 47% | 1.44 g | 7% |
| Sodium(limit) | 0 mg | 0% | 0 mg | 0% |
| Vitamin E | 41.1 mg | 274% | 5.75 mg | 38% |
| Vitamin K | 5.4 µg | 5% | 0.76 µg | 1% |
Typical portion: 1 tablespoon, 14 g, about 124 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: vegetable oil, sunflower seed oil.
About this food: Sunflower oil
Oil is pure fat, so every spoon matters. One tablespoon is 14 g and gives 124 kcal, and the label on the bottle will say the same, since all refined vegetable oils are close to 884 kcal per 100 g. The USDA entry describes a typical linoleic sunflower oil. High-oleic sunflower oil, which is sold in some shops, has a different fat profile but a similar energy value.
The real mistake is the pour. Oil poured into a pan by eye is often two or three tablespoons, and a salad dressed straight from the bottle can carry a few more. To get closer, measure with a spoon or weigh the pan with the bottle before and after. When you shallow-fry, not all the oil ends up in the food, so many people log about half of what went into the pan, and a pan wiped with kitchen paper holds less still.
Refined and unrefined sunflower oil have nearly the same energy. They differ in kitchen use. Refined oil handles frying, including deep-frying, with little smoke and no strong smell. Unrefined cold-pressed oil, the fragrant kind used for salads with potatoes, sauerkraut or boiled beetroot, foams and smokes at frying heat, so use it cold or add it at the end. Store the bottle in the dark and close to the stove only if you use it up quickly.
What it is high and low in
Sunflower oil is high in vitamin E (274%) per 100 g (share of the daily reference in brackets).
It is also high in nutrients with a daily limit: saturated fat (47%) (share of the daily limit). It is low in carbohydrate (up to 5 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared sunflower oil with the five foods in our table that are closest in composition (Olive oil, Coconut oil, Butter, Mayonnaise and Pork backfat (salo)), per 100 g.
Rank among the six: Calories (1 = fewest): 4th of 6; Carbohydrate (1 = fewest): 1st of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Sunflower oil | 884 | 0 | 100 | 0 | 0 |
| Olive oil | 884 | 0 | 100 | 0 | 0 |
| Coconut oil | 892 | 0 | 99.1 | 0 | 0 |
| Butter | 717 | 0.9 | 81.1 | 0.1 | 0 |
| Mayonnaise | 680 | 1 | 74.9 | 0.6 | 0 |
| Pork backfat (salo) | 812 | 2.9 | 88.7 | 0 | 0 |
All values per 100 g.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 171025: "Oil, sunflower, linoleic, (approx. 65%)"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (as eaten). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight matches one of USDA's own household measures for this entry.
Calorie and nutrient questions
How many calories are in 100 g of sunflower oil?
884 kcal per 100 g, with 0 g protein, 100 g fat and 0 g carbohydrate. A typical portion (1 tablespoon, 14 g) has about 124 kcal.
How much protein is in sunflower oil?
100 g has 0 g of protein, which is 0% of a 50 g daily reference, and a typical portion (14 g) has 0 g. Protein supplies 0% of its calories.
Which vitamins and minerals does sunflower oil contain?
The most per 100 g, as a share of the daily reference: vitamin E 41.1 mg (274%). Every other tracked vitamin or mineral is under 10% or has no USDA value.