Sunflower Oil vs Olive Oil for Cooking

The world of culinary oils offers a wealth of options, but two oils that are familiar in most kitchens are sunflower oil and olive oil.

Both oils are plant-based with great versatility, but their unique flavour profiles and smoke points mean each oil has differing ideal usage when it comes to cooking.

What are the differences between sunflower oil and olive oil?

Sunflower oil and olive oil are extracted from very different sources: one from sunflower seeds and the other from olives.

Origin & Taste Of Sunflower Oil and Olive Oil:

  • Sunflower Oil: Derived from the seeds from the sunflower plant, it has a light, neutral flavour. This makes it versatile in dishes where you don’t want the oil to overshadow the primary ingredients or to use in combination with extra virgin olive oil to dilute the intensity of the latter’s flavour in recipes like homemade mayonnaise.

  • Olive Oil: Extracted from olive fruits, it can range in taste depending on its variety, growing region and processing method. Italian olive oils often have a peppery kick, Greek olive oils are often grassy, while French oils tend to be milder and more buttery.

Whats best way to use olive oil?

 Nutritional Profile Of Sunflower Oil and Olive Oil:

  • Sunflower Oil: High in Vitamin E and Omega-6 fatty acids, but typically lacks Omega-3s, which are essential for health.

  • Olive Oil: Packed with monounsaturated fats and polyphenols, extra virgin olive oil, in particular, retains most of the nutrients from the olive fruit after processing.

Smoke Point Of Sunflower Oil and Olive Oil:

  • Sunflower Oil: generally has a higher smoke point (about 230-240°C or 440-465°F), which makes it suitable for high-temperature cooking.
  • Olive Oil: Its smoke point varies. While extra virgin olive oil's is around 190-210°C (375-410°F), regular or 'pure' olive oil can go up to 240°C (465°F).

Which is best for frying?

The choice between sunflower oil and olive oil for frying largely hinges on the type of frying and the flavour profile you desire.

  • Sunflower Oil: sunflower oil is often favoured for deep frying and searing, due to its high smoke point and neutral taste,
  • Olive Oil: Contrary to popular belief, regular olive oil is quite capable of handling frying, especially shallow frying or sautéing. Moreover, Mediterranean cultures have used olive oil for frying for centuries, resulting in flavour-rich dishes.

 Sunflower oil or olive oil for cooking?

What is olive oil best used for?

Olive oil's rich, aromatic profile makes it ideal for:

  • Salad dressings: Extra virgin olive oil pairs wonderfully with balsamic vinegar, lemon juice, or even just a sprinkle of salt and pepper.
  • Drizzling: Enhance the flavours of grilled or barbecued vegetables, pasta, or even pizza with a generous drizzle.
  • Marinating: Its robust flavour makes it a fantastic base for marinades, especially for Mediterranean dishes.
  • Sautéing: Regular olive oil can handle the heat, making it apt for sautéing vegetables, meats, or eggs.


What is sunflower oil best used for?

Given its neutral flavour and high smoke point, sunflower oil is versatile:

  • Deep Frying: Ideal for frying foods like chips, samosas, and doughnuts.
  • Baking: Its subtle flavour won’t overpower baked goods, making it perfect for cakes, muffins, and more.
  • Roasting: Use it to roast vegetables or meats without introducing a competing flavour.
  • General Cooking: From stir-fries to stews, it’s an all-rounder.


Can you fry eggs in olive oil?

Absolutely! Frying eggs in olive oil is not just possible; it's delicious. The oil imparts a slightly fruity, rich flavour to the eggs.

In countries like Spain, eggs fried in olive oil are a breakfast staple. Olive oil creates perfect crispy edges and a soft, runny yolk – all it needs is a sprinkle of salt to finish!

When it comes to sunflower oil vs olive oil for cooking, the answer isn’t black and white.

Each oil boasts its own strengths and culinary niches. While sunflower oil's neutrality and high smoke point make it a top choice for deep frying and baking, but olive oil, with its depth of flavour, shines in dressings, drizzles, and sautés.

Like many choices in the culinary world, it boils down to personal preferences and the specific needs of the dish you’re creating. Stock your kitchen with a bottle of each so you can enjoy the best of both worlds.

1 comment

  • From a health perspective, seed oils (including sunflower oil) should ALWAYS be avoided. Modern diets are far too high already in Omega-6 oils, which are pro-inflammatory. It’s that systemic inflammation that is largely to blame for most chronic illnesses, from heart disease to cancer and diabetes. There might be some short term benefits from cooking with sunflower oil, in texture or neutral flavour, but the long term and cumulative effects of a diet high in linoleic acid makes it, in my opinion, not worth it!

    Mollie on

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