RubmdDietHigh Oleic Sunflower Oil: The Healthiest Cooking Oil You're Not Using Yet

High Oleic Sunflower Oil: The Healthiest Cooking Oil You’re Not Using Yet

Sunflower oil has long been a popular vegetable oil choice thanks to it’s light taste, high smoke point and versatility. Traditional sunflower oil is high in polyunsaturated linoleic fatty acids. While healthy, these fats are more prone to oxidation at high heat. Enter high oleic sunflower oil – the new and improved choice for all your cooking and baking needs.

What is High Oleic Sunflower Oil?

High oleic sunflower oils are produced from specially bred hybrid varieties of sunflowers that have higher amounts of oleic fatty acids and lower amounts of linoleic acids. Oleic fatty acids are monounsaturated, meaning the oil is more shelf stable and heat tolerant. The high oleic oil’s fatty acid profile is more similar to olive oil than regular sunflower oil.

Regular sunflower oil contains around 20% oleic acid and 60% linoleic acid. In comparison, high oleic sunflower oils must contain a minimum of 82% oleic fatty acids by law to qualify as “high oleic.” This difference in fatty acid composition is achieved through cross-breeding sunflowers over multiple generations to favor the oleic acid gene.

Benefits of High Oleic Sunflower Oil

1. More Stable at High Heat

The monounsaturated fats in high oleic sunflower oil are more heat tolerant than the polyunsaturated fats found in regular vegetable oils. This gives high oleic sunflower oil a high smoke point of up to 450°F compared to regular sunflower oil’s smoke point of just 440°F. Oils start to break down rapidly when used over their individual smoke points, creating harmful free radicals and compounds that can damage health.

What does this mean for cooking? You can stir fry, deep fry, roast, bake and sauté freely with high oleic sunflower oil without concern for it smoking or going rancid. For high heat cooking methods, it outperforms regular sunflower oil which can oxidize more easily. High oleic sunflower oil makes an excellent all-purpose cooking oil.

2. Longer Shelf Life

Thanks to it’s elevated monounsaturated fat content, high oleic sunflower oil enjoys better oxidative stability and a longer shelf life than regular sunflower oil. Polyunsaturated fats are quick to react with oxygen, light and heat which speeds up rancidity. With high oleic sunflower oil, you get over a year of shelf life unrefrigerated. Once opened, it will still last 4-6 months stored properly at room temperature. Compare this to unopened traditional sunflower oil’s shelf life of 6 months (refrigerated) and just 1-3 months once opened.

High oleic sunflower oil’s impressive shelf life means:

  • Less food waste from spoiled oil
  • Purchasing ability to buy in bulk/value sizes
  • Always having healthy oil on hand for cooking needs

No need to scramble if a recipe calls for sunflower oil but finds only a funky smelling, expired bottle in the pantry. High oleic sunflower oil offers prime freshness and quality, bottle after bottle.

3. Neutral Flavor

While both regular and high oleic sunflower oil enjoy light, neutral flavors, high oleic sunflower oil takes this a step further. Customers praise it’s extremely clean taste that does not impart any flavor whatsoever into foods. This ultra-refined, neutral profile also contains fewer impurities that could cause unwanted tastes or smells.

The neutral quality makes high oleic sunflower oil a versatile ingredient across virtually all cuisine types. Use it for sautéing vegetables, frying catfish, roasting sweet potatoes or baking chocolate chip cookies. You’ll enjoy letting the flavors of your fresh ingredients shine through over the subtle backdrop of premium high oleic sunflower oil. It performs admirably in everything from homemade salad dressings to veggie burgers.

4. Budget Friendly

High oleic sunflower oil comes with all the above benefits at a price comparable to standard vegetable oils. Expect to spend around $0.15 to $0.20 per ounce. Costing slightly more than canola oil but less than extra virgin olive oil, it strikes an agreeable balance between quality and value. For daily kitchen use, high oleic sunflower oil provides the best bang for your buck over trendier avocado, grapeseed or walnut oils. Compared to those pricier specialty oils, high oleic sunflower oil supplies superior frying stability thanks to it’s high smoke point and heat tolerant monounsaturated fats.

5. Environmentally Friendly Crop

Sunflowers rank among the most sustainable oilseed crops with relatively low requirements for water, pesticides and fertilizers. Compared to other vegetable oils, sunflower production emits fewer greenhouse gases. Sunflower crops also help prevent soil erosion and promote biodiversity through their interactions with bees and birds. Responsible sourcing ensures harvests that protect local ecologies for generations to come.

When shopping for high oleic sunflower oil, look for manufacturers transparent about their supply chain and committed to ethical growing practices. Certain producers even partner directly with North American family farms to source all sunflower seeds. Choosing high quality high oleic sunflower oil means supporting green agriculture and rural farming communities.

6. Enhanced Vitamin E Levels

All sunflower oils supply some vitamin E thanks to sunflower seeds’ natural concentrations. However, high oleic sunflower oils take this benefit even further through hybridization and processing methods that increase vitamin E content. Vitamin E works as an antioxidant that protects fats from turning rancid. More vitamin E means more protection against spoilage.

We also reap vitamins E’s antioxidant power whenever we cook with high oleic sunflower oil. Getting extra antioxidants in the diet safeguards health through destroying free radicals that can damage cells and cause disease. The elevated vitamin E gives high oleic sunflower oil staying power both on the shelf and in our bodies.

7. Potential Heart Health Benefits

Replacing saturated fats with oleic fatty acid-rich oils may lower bad LDL cholesterol levels to support cardiovascular wellness. Some early research also indicates oleic acids themselves could offer protective effects for heart health. While more studies need confirming, using high oleic sunflower oil supplies a good dose of heart helper monounsaturated fats.

High oleic sunflower oil makes it easy to follow recommendations from health organizations to get the majority of fats from beneficial unsaturated sources. It’s fat composition aligns more closely with “healthy fats” like olive and avocado oil than regular sunflower oil. Yet you get these perks without the steep price tags of boutique oils. Through affordable, everyday use while cooking, high oleic sunflower oil promotes long term diet quality.

How is High Oleic Sunflower Oil Made?

High oleic sunflower oils begin with hybrid sunflower crops bred to naturally produce higher monounsaturated oleic fatty acid content. Most high oleic sunflower hybrids today trace back to a signature varietal developed in the early 2000s by researchers in France. This plant introduced the first commercially viable high oleic sunflower hybrid that could thrive at a large scale.

The sunflowers grow just like traditional plants – they simply possess different fatty acid genes influencing composition. Once harvested and crushed, the resulting oil goes through additional processing to further reduce undesirable compounds and impurities. Exact methods vary between manufacturers, but generally involve degumming, neutralization, bleaching and deodorizing stages using water, heat, pressure, acids or clay. These steps remove anything that could cause off-flavors, odors or shorter shelf life.

What remains after filtration is light golden, supremely bland high oleic sunflower oil ready for bottling. The entire supply chain from sunflower breeders to oil producers focuses on safety, quality and good stewardship principles.riginal French plant breeders still work with major sunflower growers and manufacturers worldwide to continuously improve varieties each season. Through their leadership, standards for the category only increase as high oleic sunflower oil popularity grows.

Types of High Oleic Sunflower Oil

While shoppers mainly find standard high oleic sunflower cooking oil, they may also spot specialty versions:

Cold Pressed – Made by pressing sunflower seeds through an expeller without any heat. Considered raw, unrefined oil. Contains more sunflower flavor and sediment. Best for drizzling dishes.

High Heat – Oils designed for frying with smoke points up to 490°F from extra purification. Remove more fatty acids and flavors.

Organic – Uses only organically grown sunflower seeds without synthetic pesticides or fertilizers.

Non-GMO – Derived from non-GMO hybrid sunflower seeds.

Spray – High oleic sunflower oil packaged under pressure in a convenient spray bottle. Handy for greasing pans.

Vegetable Oil Blends – Mixes sunflower oil with other vegetable oils to tune nutritional properties or flavors.

No matter which you select, be sure to choose oils marked “high oleic” to get those coveted stability benefits over regular sunflower oil. Check labels for official qualifying oleic acid amounts.

How to Cook with High Oleic Sunflower Oil

High oleic sunflower oil proves endlessly versatile in baking and cooking applications. It’s neutral flavor allows ingredients to shine while still providing beneficial fats and high heat tolerance.

Baking Uses

With a smoke point over 400°F, high oleic sunflower oil performs excellently in recipes like cookies, cakes, muffins, biscuits, pie crusts, crackers and more. Substitute an equal amount whenever vegetable, canola, safflower, corn or sunflower oil is called for. The consistency and fatty acid content resembles other neutral baking fats. Using high oleic sunflower oil boosts shelf life over more perishable oils and imparts no unpleasant tastes. Enjoy Flexibility to make sweets suited to a variety of dietary needs with it’s zero carbs, sugars or protein too.

Sautéing & Stir Frying

The high heat stability of high oleic sunflower oil allows excess roasting up to 450° without breaking down. Use it for sautéing onions, mushrooms, shrimp, tofu, veggies, eggs – anything! The mildness adds no competing flavors during quick cooks. Drizzle into stir fries or Asian dishes instead of standard vegetable oil. High oleic sunflower oil stands up to wok temps.


With it’s sky-high smoke point and heat friendly monounsaturated fats, high oleic sunflower oil delivers excellent performance in deep frying. Use it for crisping chicken, tempura battering, fritters, French fries and more without overheating. Higher vitamin E content also helps combat absorption of fatty grime. Enjoy cleaner, healthier fried foods thanks to the stability. For even longer reuse, look for specialty high heat high oleic sunflower oils designed to withstand repeated high temperature dunks above 400°F.

Roasting & Grilling

High oleic sunflower oil helps foods develop even, consistent browning and textures when roasted in the oven. Toss vegetables in it before placing on a sheet pan or grill up meats basted in a high oleic sunflower oil blend. Compared to delicate olive or nut oils that smoke out from an oven’s sustained dry heat, high oleic sunflower oil holds it’s own beautifully. Anything you’d normally roast, bake or grill gets a flavorless, stable boost from this versatile cooking oil.

Salad Dressings & Marinades

Beyond cooking, high oleic sunflower oil stars in cold preparations like emulsified salad dressings and oil-bases marinades. Whisk it vigourously into vinaigrettes instead of more expensive extra virgin olive oil with no sacrifice in quality. The clean, light taste plays well in citrus or herb infused marinades for meats destined for the grill or oven too. Skip the bottled salad dressing aisle in favor of quick homemade high oleic sunflower oil based mixes.

Nutrient Absorption Booster

Research shows oils help the body absorb more nutrients from vegetables. This makes good oil a smart addition not just for taste but for health. Drizzle high oleic sunflower oil over steamed, roasted or raw veggies to maximize uptake of all their beneficial vitamins, minerals and antioxidants. It also helps absorb more anti-inflammatory, antioxidant compounds from herbs and spices. Use high oleic sunflower oil for an added wellness boost across plant-based side dishes.

Health Benifits Of Oleic Sunflower Oil

  1. Heart Healthy Fats

The high oleic acid content provides heart-healthy monounsaturated fats. Replacing saturated fats with monounsaturated fats like oleic acid may help lower unhealthy LDL cholesterol. Some research also shows oleic acid itself offers cardiovascular benefits.

  1. Vitamin E

High oleic sunflower oils are enriched with vitamin E during processing. Vitamin E is an antioxidant that protects cells from damage and inflammation. Getting enough antioxidants supports overall health.

  1. Anti-Inflammatory

In addition to vitamin E, high oleic sunflower oil provides anti-inflammatory omega-9 fatty acids in the form of oleic acid. Consuming more anti-inflammatory fats can lower systemic inflammation tied chronic diseases.

  1. Reduced Disease Risk

Eating monounsaturated fat-rich foods like high-oleic oils may reduce risk factors associated with diabetes, cancer, stroke and neurodegenerative disorders like Alzheimer’s disease. Replacing less stable polyunsaturated fats with monounsaturated fats appears protective.

  1. Better Absorption of Fat-Soluble Vitamins

Fat helps the body properly absorb and utilize vitamins A, D, E and K from foods. Cooked vegetables dressed with high oleic oil allows better vitamin absorption than eating veggies plain.

  1. High Smoke Point

The heat stability lets you cook safely at higher temperatures than less stable oils before breaking down. This preserves nutrition better and avoids the formation of harmful compounds.


What’s the difference between high oleic sunflower oil and regular sunflower oil?

The main difference is the oleic acid content. High oleic sunflower oils contain at least 80% oleic acid while regular sunflower oil has around 20% oleic acid. The higher oleic acid gives high oleic oil better stability at high temperatures and a longer shelf life.

Is high oleic sunflower oil healthy?

Yes. Like regular sunflower oil, high oleic sunflower oil is low in saturated fat and high in polyunsaturated and monounsaturated fats. The high heat tolerance also allows you to cook without breaking down the oil’s nutritional structure. It also supplies antioxidant vitamin E.

What is the smoke point of high oleic sunflower oil?

Most high oleic sunflower oils have a smoke point around 450°F while regular sunflower oil’s is around 440°F. Specialty high heat high oleic sunflower oils may have smoke points up to 490°F.

How should you store high oleic sunflower oil?

Unopened high oleic sunflower oil stores well in a cool, dark place for over a year. Once opened, it will last 4-6 months in the pantry. For maximum shelf life after opening, consider refrigerating.

Can you deep fry with high oleic sunflower oil?

Yes. The high oleic acid content and vitamin E makes high oleic sunflower oil excellent for deep frying. It stands up well to repeated heating without breaking down or absorbing off tastes and odors.

Is high oleic sunflower oil non-GMO and organic?

High oleic sunflower oil derived from non-GMO seeds and organically grown sunflowers is available. Check labels if this is an important factor for your purchasing. Not all high oleic sunflower oil is certified organic or non-GMO.


High oleic sunflower oil impresses as a premium replacement to generic vegetable oils for all-purpose cooking and baking needs. Shoppers benefit from better stability, more mildness and elevated vitamin E amounts compared to regular sunflower oil. Measurable improvements come from patented hybrid sunflower seeds and additional processing. At a friendly price point, high oleic sunflower oil raises quality without significant cost jumps versus other neutral cooking oils. Foodservice industry leaders also report excellent performance results that keep high oleic sunflower oil demand growing.

As a versatile base for frying, sautéing, roasting, dressings and baking, high oleic sunflower oil makes recipes fresher and healthier. The heat tolerance, long shelf life and light flavor profile outpace both standard sunflower oil as well as trendy specialty oils that burn or go rancid quicker. Environmentally conscious shoppers will also appreciate sunflower’s relatively low carbon footprint. Alongside it’s supply chain management focused on ethics and sustainability, high oleic sunflower oil checks all the boxes as the ideal daily use cooking oil. Give premium high oleic sunflower oil a stir, drizzle or fry next time hunger strikes for fresher, safer eating.

Dr Huma (Dietitian)
Dr Huma (Dietitian)
Dr Huma is a Assistant Professor, Clinical Dietitian/Nutritionist Practicing as a Dietitian. B.Sc Food and Nutrition, M.Sc Food and Nutrition, M.S in community Health and Nutrition, PGD (Dietetics).

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