NewIdea
  • Royals
  • Celebrity
  • News
  • Beauty & Style
  • Health & Wellbeing
  • Food
  • Win
  • Recipes
  • Video
NewIdea
  • Royals
  • Celebrity
  • News
  • Beauty & Style
  • Health & Wellbeing
  • Food
  • Win
  • Recipes
  • Video
Subscribe
  1. Home
  2. Food

8 Substitutes for Sunflower Oil

EVOO isn’t the only option. - by Lottie Dalziel
  • 01 Apr 2019
8 Substitutes for Sunflower Oil

Need a substitute for cooking with sunflower oil? Olive oil is by far the best option – it’s extremely versatile, boasts many health benefits and is usually very easy to find. That said, there are many other alternatives to consider – each with their own unique taste, aroma and uses. Here, we’ve put together a complete guide to sunflower oil substitutes.

What is sunflower oil?

Sunflower oil is a type of vegetable oil that’s mostly used for cooking – especially deep-frying, shallow-frying, baking and roasting.

What is it made from?

Sunflower oil is made from the pressed seeds of sunflowers. It generally comes in three varieties: organic, cold-pressed and high-oleic sunflower oil – which means it’s been modified to be richer in oleic acid. This boosts the ‘good’ monounsaturated fat content and makes it healthier for the heart.

RELATED: Apricot and olive oil slice

...

Is sunflower oil healthy?

In comparison to many other alternatives on the market, sunflower oil is very nutrient dense and, therefore, good for you when consumed as part of a balanced diet. “Sunflower oil is not bad for you at all,” Natalie Von Bertouch, accredited practising dietician, tells New Idea Food. “It is safe to cook with and use in salads, although it’s best to consume in moderation as oils are still a fat and are therefore high in calories.”
Sunflower oil (like all pure oils) is gluten free. In addition, it’s high in vitamin E, which is a powerful antioxidant that not only protects the health of our cells, tissues and organs, but also plays a role in keeping our immune system strong. It contains phytochemicals such as choline and phenolic acid and is free from trans fats. Plus, research shows that sunflower oil can effectively lower our ‘bad’ LDL cholesterol levels – all factors that promote good heart health. “If you have a choice between sunflower oil and vegetable oil, I’d recommend sunflower oil,” Von Bertouch adds. “While both oils have a high smoke point and are low in saturated fats, vegetable oil is generally a blend of less-popular oils such as soy and canola.”
“However, if you have olive oil on hand, opt for that. In comparison to sunflower oil, olive oil is a better source of vitamin K, fatty acids, monounsaturated fats and minerals - making it a healthier choice overall.”

What are the best substitutes for sunflower oil?

    1. Olive oil 2. Vegetable oil 3. Peanut oil 4. Canola oil 5. Walnut oil 6. Butter 7. Coconut oil 8. Avocado oil
RELATED:Olive oil tea cake

1. Olive oil

...
Olive oil typically contains the highest percentage of monounsaturated fats out of all cooking oils. It comes in two varieties: Extra Virgin Olive Oil (EVOO), which comes from the first press of the olives and, therefore, is fruitier in aroma, more flavourful in taste and higher in antioxidants. And Virgin Olive Oil, a more refined version derived from the second press that is lighter on the palette. Both varieties have a smoke point of 210 °C, making olive oil work best for low-temperature cooking, such as sautéing. Best for: dipped in bread and used in salad dressings. 

2. Vegetable oil

...
Traditionally, ‘vegetable oil’ was a term saved for soybean oil, but these days it mainly refers to a blend of multiple oils. It’s made up of polyunsaturated fat (61%), monounsaturated fat (24%) and saturated fat (15%), although it does contain some omega 3’s.
Vegetable oil is neutral tasting and doesn’t have much flavour, but its smoke point of 220°C makes it a very versatile oil for high heat cooking. Best for: deep frying veggies and fish. 

3. Peanut oil

...
Peanut oil has a sweet, nutty flavour and aroma. It’s packed with vitamin E (just one tablespoon boasts 11% of the recommended daily intake), although it’s percentage of saturated fat is higher than that of other vegetable oils. Peanut oil has a smoke point of 227°C and doesn’t absorb the taste of the food cooked with it. Because of this, it’s perfect for Asian-inspired dishes.
Best for: curries and stir-fries.

4. Canola oil

...
This neutral-flavoured oil is derived from the rapeseed plant. It has the lowest level of saturated fat among all cooking oils (7%), and it is one of the few good plant-based sources of omega-3 fats. It’s relatively cheap and can be used in a variety of ways – be it baking and grilling or salad dressings. It has a smoke point of (204°C). Best for: cakes and barbecuing.
RELATED:These are the 7 best substitutes for coconut oil

6. Walnut oil

...
Walnut oil is rich in both texture and flavour. It’s derived from pure ground walnuts that have been dried and cold pressed and is loaded with antioxidants, omega-3s and poly-unsaturated fats. It can become bitter when heated, so is best reserved as a finishing oil or in chilled desserts. Best for: drizzling over fish or ice cream.

6. Butter

...
Getty Images
Butter is known for its delicious flavour, creamy texture and enhancing the flavour of any ingredient that’s cooked in it. It’s high in vitamins A, E and K and contains lots of healthy saturated fats.
On the downside, butter is high in calories and does tend to burn easily when heated due to its low smoke point of 177°C. Best for: cookies and cakes.

7. Coconut oil

...
Coconut oil comes in two varieties: refined and unrefined (aka, Virgin Coconut Oil). Both types have a mild topical taste, although refined coconut oil is most commonly used for sautéing and baking thanks to its smoke point of 177°C. On the other hand, unrefined coconut oil has a smoke point of 200°C making it more suitable for frying.
At just 117 calories per tablespoon, coconut oil is a great low-calorie alternative to many other oils you may have on hand. It is rich in antioxidants and is often used as an alternative to butter for vegans and vegetarians as it works perfectly in cold desserts. Best for: raw chocolate and slices.

8. Avocado oil

...
As you might expect, avocado oil is pressed from the fruit of the avocado tree. It has a pleasant, grassy flavour that reduces in intensity when heated. It contains high levels of carotenoids, lutein, vitamin E and phytosterols and is ideal for roasting and grilling as it has a high smoke point of 271°C.
Best for: roast vegetables and grilled meats. RELATED:7 of the best substitutes for peanut oil
Lottie Dalziel
Lottie Dalziel
Lottie Dalziel is a 4AM riser and coffee-addict who lives and breathes the Better Homes and Gardens brand. When she isn't reading up on the latest trends in sustainability or discovering ways to upcycle almost anything, you can find her by the beach, cooking up a storm or adding to her abundant (some would say out of control) plant collection.

Subscribe to New Idea & save!-+ save!

Subscribe to New Idea today

Subscribe Now
Subscribe to New Idea & save!

Subscribe to New Idea & save!-+ save!

Subscribe to New Idea today

Subscribe Now
Subscribe to New Idea & save!

Recommended to you

Home and Away opening title
Watch 1:09

Home and Away opening title

{headline}

{headline}

What is cake flour in Australia? Here's everything you need to know

What is cake flour in Australia? Here's everything you need to know

How to convert grams to cups when cooking

How to convert grams to cups when cooking

How many grams in a tablespoon? Here's the easiest way to convert them

How many grams in a tablespoon? Here's the easiest way to convert them

What is vanilla bean powder?

What is vanilla bean powder?

{headline}

{headline}

Tablespoon to mL: How many mL in a tablespoon?

Tablespoon to mL: How many mL in a tablespoon?

8 molasses substitutes and alternatives

8 molasses substitutes and alternatives

Heavy Cream vs Double Cream: What is the difference?

Heavy Cream vs Double Cream: What is the difference?

{headline}

{headline}

This Anzac biscuit cheesecake is a delicious twist on an Aussie classic!

This Anzac biscuit cheesecake is a delicious twist on an Aussie classic!

You won't be able to resist this 4-Ingredient choc chip cheesecake

You won't be able to resist this 4-Ingredient choc chip cheesecake

Low calorie pizza base recipes that are both healthy and delicious

Low calorie pizza base recipes that are both healthy and delicious

This brilliant banana loaf is an absolute favourite

This brilliant banana loaf is an absolute favourite

Very berry beauties: Raspberry Ganache

Very berry beauties: Raspberry Ganache

Super simple pork & cabbage stir-fry

Super simple pork & cabbage stir-fry

Best Ever 4-Ingredient Chocolate Cake

Best Ever 4-Ingredient Chocolate Cake

NewIdea
  • About Us
  • Subscribe Today
  • Contact Us
  • Terms and Conditions
  • Privacy Policy
  • Competitions
NewIdea Magazine Subscribe
  • About Us
  • Subscribe Today
  • Contact Us
  • Terms and Conditions
  • Privacy Policy
  • Competitions

Brands

  • Girlfriend
  • New Idea food
  • Practical Parenting
  • That’s Life
  • Who

Our Network

  • Better Homes and Gardens
  • BHG Shop
  • marie claire
  • Beauty Crew
  • Women's Weekly Food
  • Bounty Parents
  • Home Beautiful
  • All Recipes
  • Perth Now
  • The West Australian
  • 7Plus
  • 7mate
  • 7NEWS
  • 7Sport
  • Sunrise
  • Starts at 60
  • Hard to Find
© 2022 Are Media PTY LTD
All products are independently selected, tested or recommended by our team of experts.If you buy something, we may earn an affiliate commission.
Get more from New Idea

Magazine Subscription Offer

Subscribe to New Idea & save!-+ save!

Shop This Offer
Subscribe to New Idea & save!