Sunflower oil is a popular cooking oil known for its mild flavor and high smoke point, making it ideal for frying and sautéing. This article explores the nutritional content of a 14-gram serving of sunflower oil, focusing on its carbohydrate and fiber content, vitamins and minerals, other beneficial compounds, health benefits, and foods with equivalent calorie content.
Nutrition Facts
A 14-gram serving of sunflower oil provides a concentrated source of essential fats. Here’s a detailed breakdown:
- Calories: Approximately 120
- Total Fat: 14 grams (22% Daily Value)
- Saturated Fat: 1.4 grams (7% Daily Value)
- Polyunsaturated Fat: 9 grams
- Monounsaturated Fat: 3.6 grams
- Cholesterol: 0 mg (0% Daily Value)
- Sodium: 0 mg (0% Daily Value)
- Total Carbohydrates: 0 grams (0% Daily Value)
- Dietary Fiber: 0 grams (0% Daily Value)
- Sugars: 0 grams
- Protein: 0 grams
- Vitamin E: 5.6 mg (28% Daily Value)
Carbohydrates
Sunflower oil contains no carbohydrates, making it an excellent source of pure fat for those on low-carb or ketogenic diets.
Fiber
Sunflower oil does not contain dietary fiber as it is purely an oil with no carbohydrate content. For fiber intake, it should be consumed alongside fiber-rich foods.
Vitamins and Minerals
While sunflower oil does not provide a wide range of vitamins and minerals, it is an excellent source of vitamin E:
- Vitamin E: An antioxidant that helps protect cells from oxidative damage and supports immune function.
Other Plant Compounds
Sunflower oil contains beneficial plant compounds, particularly when unrefined:
- Phytosterols: Plant-based compounds that can help reduce cholesterol absorption in the intestines.
- Tocopherols: A form of vitamin E that acts as an antioxidant, protecting the oil from oxidation and extending its shelf life.
Health Benefits
The rich fatty acid profile and vitamin E content of sunflower oil translate into several health benefits:
- Heart Health: Sunflower oil is high in unsaturated fats, particularly polyunsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.
- Skin Health: Vitamin E in sunflower oil helps protect the skin from oxidative damage and maintains skin health.
- Anti-Inflammatory Properties: The high content of omega-6 fatty acids, such as linoleic acid, in sunflower oil can help reduce inflammation when balanced with omega-3 fatty acids.
- Immune Support: The antioxidant properties of vitamin E support the immune system by protecting cells from damage.
Foods with Calorie Content Equivalent
To understand the calorie content of sunflower oil, here are some foods with a similar calorie count (approximately 120 calories):
- 1 medium banana (about 118 grams)
- 1 medium apple (about 182 grams)
- 1 slice of whole wheat bread (about 28 grams)
- 1 tablespoon of peanut butter (about 16 grams)
- 1 cup of raw spinach (about 30 grams)
These comparisons highlight how a serving of sunflower oil can fit into a balanced diet while providing significant nutritional benefits.
Conclusion
A 14-gram serving of sunflower oil contains approximately 120 calories and offers a rich source of healthy fats and vitamin E. The high content of polyunsaturated and monounsaturated fats, along with the antioxidant properties of vitamin E, makes sunflower oil a nutritious addition to a variety of dishes. Including sunflower oil in your diet can support heart health, skin health, and overall well-being, making it a valuable component of a balanced diet when used in moderation.
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