Sunflower oil has to be one of the top 5 that I’d mention if you asked me to list cooking oils without even thinking about it. It has been on supermarket shelves my entire life and in pantries nearly everywhere I’ve lived or visited. So why the popularity? Well, sunflower oil is a good all-rounder that’s relatively cheap and can be used in a range of cooking applications.
But it isn’t the only player in town. There are several great substitutes for those who want something different, such as:
- Safflower oil
- Extra Virgin olive oil
- Regular olive oil
- Vegetable oil
- Canola oil
- Soybean oil
- Rice bran oil
Let’s look at when to use each one.
Best All-Around Substitute For Sunflower Oil: Safflower Oil or Any Refined Cooking Oils
Safflower and sunflower oils boast similar fatty acid profiles and are rich in vitamin E. With their neutral flavor, these oils let the other tastes in your dishes truly stand out, and they’re versatile enough for all types of cooking, whether low or high heat. Just keep in mind that sunflower oil has a marginally lower smoke point, so be careful when cranking up the heat.
If you cannot find safflower oil, any of the refined oils will do, including soybean oil, vegetable oil, canola oil and rice bran oil, even refined coconut oil! Just be mindful of the smoke points!
Best Raw Cooking Substitute For Sunflower Oil: Extra Virgin Olive Oil
Extra virgin olive oil, affectionately known as EVOO for those in the know, is one of the most beloved oils worldwide. While there are other varietals like light olive oil, regular olive oil, and virgin olive oil, EVOO takes the cake for raw cooking. Why, you ask? It’s because it’s packed with fantastic nutrients like vitamin E and polyphenols.
Although EVOO can handle some heat, it’s at its best when consumed raw or slightly warm, maintaining its nutritional value and flavor. Drizzle it on soups, salads, or even bread with some balsamic….yummmm…. And the cherry on top? Its widespread popularity ensures you can find it just about anywhere!
Best Sunflower Oil Substitute for Regular Cooking: Virgin Olive Oil
Virgin olive oil offers slightly lower nutritional value and taste compared to EVOO, yet it still provides some antioxidants. Its heat tolerance is superior, though, as it is produced by blending EVOO with refined olive oil.
Frequently labeled as regular olive oil or light olive oil, its heat threshold ranges from 390 to 470 degrees, varying by brand. While its flavor is milder than EVOO, it won’t overpower your recipe; however, it has a more distinct taste than the very neutral sunflower oil.
Best Sunflower Oil Substitute for High-Heat Cooking: Safflower Oil
Depending on the brand, Safflower oil is one of the highest-heat cooking oils, allowing for temperatures of up to 500 degrees. This means you can flash or deep fry without being concerned that your kitchen will catch on fire. Its flavor is also very neutral, meaning your high-heat cooked goods will be able to showcase their natural flavors. If you want to know about all the other oils and their smoke points, check out our handy all-things-fat-and-oil guide!
Best Neutral Favored And Budget Friendly Substitute For Sunflower Oil: Safflower Oil
To my palate, safflower oil is virtually tasteless. Sunflower oil shares this neutral taste, making it the top contender for both the most similar and the most unobtrusive flavor substitute. Although I tend to favor oils with distinctive flavors, using a neutral oil can be advantageous when you want the other components of your dish to take center stage.
Indeed, the majority of highly refined oils undergo processing to eliminate their taste, so they’re all pretty neutral and also very budget-friendly compared to cold-pressed unrefined oils.
Best Healthy Sunflower Oil Substitute: Extra Virgin Olive Oil
Extra virgin olive oil stands out as one of the most nutritious oils. Its prominence in the Mediterranean diet contributes significantly to the diet’s reputation as being one of the most heart-healthy. EVOO is rich in monounsaturated fats, polyunsaturated fats – encompassing omega-6 fatty acids (linoleic acid) and omega-3 fatty acids (alpha-linolenic acid) – along with vitamin E, vitamin K, and polyphenols that possess antioxidant and anti-inflammatory properties.
Best Keto/Paleo/Whole30 Sunflower Oil Substitute: Extra Virgin Olive Oil
Extra virgin olive oil is a suitable option for those following keto, paleo, or Whole30 dietary guidelines, particularly when cold-pressed (which is the case for most types). Being minimally processed, cold-pressed olive oil retains a higher nutrient content, positioning it as a preferable alternative to heavily refined vegetable oil, that is generally excluded from these diets. Just remember to avoid subjecting your extra virgin olive oil to high temperatures, as doing so can compromise the healthful fats and authentic flavor.
FAQs
No, refined sunflower oil is not generally healthier than virgin or extra virgin olive oil, as it lacks the polyphenol compounds that give olive oil its anti-inflammatory and antioxidant prowess.
Yes, sunflower oil can be used as a carrier oil for most people, as long as you aren’t allergic to it (be sure to patch test first). I find it is a bit heavy for the face, but it’s fine on the body. Be wary of putting it on and then sunbathing, though, as this can increase the likelihood of sunburn.
Some evidence suggests that oils high in vitamin E can help diminish the appearance of scars, but it will not remove them, especially if they are old. They may simply help them look a little less prominent.
Leave a Comment