Sunflower Oil vs Butter: Which Is Better?

Sunflower oil is extracted from sunflower seeds – its light, neutral flavor and high smoke point make it an all-purpose choice for a rainbow of dishes and bakes. Butter, churned from animal milk or cream, adds a complex richness to many sweet and savory classics. Although both are multipurpose, there are differences in both that make them more suitable in certain scenarios. Let’s find out more in this deep dive!

Comparing sunflower oil vs butter

	Sunflower oil	Butter
Solid or Liquid?	Liquid	Solid
Smoke Point (Fahrenheit)	400 – 450 degrees	300 – 350 degrees
Primary Fat	Monounsaturated/Polyunsaturated	Saturated
Taste	Neutral	Buttery
Good for Cooking…	Raw, low heat, medium heat, high heat	Raw, low heat
Common allergens	Sunflower seed	Lactose, casein
Gluten-free?	Yes	Yes
Keto?	Yes	Yes
Paleo?	No	No
Vegan?	Yes	No

Differences between sunflower oil and butter

The biggest difference between sunflower and butter that will affect your cooking and baking is their composition. Sunflower oil is a plant-based oil extracted from sunflower seeds, while butter is a dairy product made from churning cream.

Both options have allergens to watch out for – sunflower seed for sunflower oil and lactose and casein for butter. Since butter isn’t vegan-friendly, those avoiding animal products will want to stay away. Sunflower oil, on the other hand, is a fantastic vegan option and is additionally keto-friendly and gluten-free. While neither is paleo-friendly, butter is keto-friendly and gluten-free as well.

The biggest benefit of sunflower oil over butter is its high smoke point, which makes it a great choice for situations where you need to crank up the heat, like frying or searing. Butter has a slightly lower smoke point due to its milk solids, which can lead to browning or burning at high temperatures.

Baking and cooking with sunflower oil vs butter

Admittedly, butter is my favorite for baking. Its classic flavor and tender texture are just too good to pass up, and it’s good for anything from pie crusts to chocolate chip cookies and scones. And not to mention the aromas in the kitchen when things are baking in the oven! But when it comes to cooking, butter is also fantastic for low-heat cooking, like sauteing vegetables or creating a rich, creamy pan sauce. 

With sunflower oil, I enjoy using it for baking vegan treats – especially delicate and fluffy muffins and cakes. Its ability to bring a certain lightness is ideal for moist and tender goods. It’s also a staple in my pantry for cooking, as its high smoke point allows me to sear juicy steaks as well as use it for regular and raw cooking. Another one of its standout qualities is its amazing neutral flavor that won’t affect the other ingredients you’re cooking with.

Don’t forget that butter can also come in salted and unsalted varieties. Salted butter can be good for enhancing the taste of dishes, while the unsalted variety gives a lot more control over the salt content. Depending on the source of the butter, it will also have different flavor profiles.

Can sunflower oil and butter be substituted for each other?

To some extent, sunflower oil and butter can be substituted for each other – particularly in low-heat cooking and baking certain goodies.

In baking, sunflower oil can typically replace butter in equal amounts, but, of course, you might get a slightly different outcome, given their characteristics. In cooking, it’s not such a good idea to substitute butter in place of sunflower oil if you’re using high heat. But for low- and medium-heat cooking, you’ll often just get a less neutral base or more richness if you use butter, and vice versa for sunflower oil. 

Safflower oil is the best overall substitute for sunflower oil, but if you’re looking for a paleo option, go with virgin olive oil. For butter, ghee will be closest in flavor, and avocado oil will be most suited as a sub for high-heat cooking.

Nutrition: Sunflower oil vs butter

Sunflower oil is well-liked for its nutrition, considering it is made up of polyunsaturated (3.9g per tablespoon) and monounsaturated (7.9g) fats. It is completely free from cholesterol, saturated fat, and trans fat – three things that are linked to poor health outcomes when consumed in large amounts.

Butter is primarily composed of saturated fat (7.3g) but also has a small amount of monounsaturated (3.0g) and polyunsaturated fat (0.4g). It also has fat-soluble vitamins like vitamin E and vitamin K2, which are great for supporting overall health.

As with all cooking oils or fats, be sure to use both sparingly.

Per tablespoon (15mL)	Sunflower oil	Butter
Calories	120	102
Polyunsaturated	3.9 g	0.4 g
Monounsaturated	7.8 g	3.0 g
Saturated	0 g	7.3 g
Trans	0 g	0.5 g
Total Fat	13.6 g	14.2 g
Cholesterol	0	30.5 mg

The primary fat source is bolded.

How to store sunflower oil and butter

Sunflower oil should always be stored away from direct sunlight and heat in a tightly sealed, opaque container (which it typically comes in). When sealed, sunflower oil should last about two years and up to one when opened. To improve its shelf life, you can store it in the refrigerator or freezer. Butter should be transferred out of its packaging and put into an airtight container. Avoid storing butter near strong-smelling foods, as it absorbs odors quite easily, and ideally, store it in a separate space in the fridge. 

Sunflower oil vs butter: Which is better?

While there are so many cooking oils and fats on the market, each with their own special qualities, I love sunflower oil as an all-purpose cooking oil. Whether I want to drizzle a little oil over a salad or make a batch of homemade fries, it’s a sound choice every time. Similarly, butter is also one of those go-to options, but more specifically for traditional baking and making mashed potatoes, omelets, and stirring into soups.

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