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How to Cook with Sunflower Seed Oil + Recipes

How to Cook with Sunflower Seed Oil + Recipes


Sunflower Seed Oil is a light, healthy oil to incorporate into your cooking. From its immense vitamin E and omega-6 content to anti-inflammatory properties and phytosterol compounds, a high smoke point of 440°F / 225°C provides an incredibly versatile oil. Grab your spatula – let’s learn how to properly use sunflower seed oil in your kitchen, as well as some of its proven health benefits. Sunflowers are one of the five largest oilseed crops in the world, accounting for between 8-11 percent of world vegetable trade. Sunflower seed oil is widely used throughout the United States, Russia, Europe, and the Middle East.


There are several important factors to consider when cooking with different oils and choosing the appropriate oil for your meal.

Smoke point should be your first consideration. What’s the big deal with smoke point and why does it matter? Smoke point is the temperature in which it stops bubbling and starts smoking. The fat in the oil degrades and breaks down, releasing free radicals and acrolein, which is the chemical that gives off the bitter, burnt scorched food flavors.  Side note: There are a few really cool cooking techniques which involve bringing oil to its smoke point and browning, but I’m not going to get into that here. As a general rule of thumb, cook your food at temperatures less than the oil’s smoke point. The table below is a quick guide on smoke point temperatures.

The second factor is flavor. Do you want to choose an oil which will bring a flavor into your food, or do you want the food to stand on its own? Sunflower seed oil is a light oil which won’t change your flavors and allow ingredients to stay true to themselves. If you are looking for an oil that can be tasted with each bite, you’re going to want to choose something that better imparts its flavor, such as coconut oil or peanut oil.

Sunflower seed oil really excels in high heat cooking. With a 440°F/225°C smoke point, you can use it for frying or baking with ease.

You can use sunflower seed oil as a replacement for lard, shortening, or regular cooking oil in just about every recipe you come across. The ratio is 1:1, which makes switching up ingredients for a healthier choice a breeze. This also includes replacing the use of shortening when frying. Recipes which call for greasing or buttering pans can be replaced with sunflower seed oil as well.


Monounsaturated fatty acid, also known as Cis-fats are far more abundant in high oleic sunflower seed oil than other oils. Cis fats make up a whopping 84% of total fatty acids in sunflower oil. Cis-fats are very beneficial and can promote good cholesterol (HDL) in your body, while decreasing LDL cholesterol and triglycerides, i.e. the bad stuff. Cis-fats can decrease the risk of heart disease by improving blood cholesterol levels and lowering blood pressure.

Omega-6 Fatty acid has a lot of controversy surrounding its health benefits. As you may have guessed, consume your oils and fats in moderation. According to Dr. Artemis P. Simopoulos, the balance of omega-6 and omega-3 fatty acids is key for a healthy adequate intake. You should be aiming for a 1-2:1 ratio in your diet. Studies of Crete populations showed their intake of omega-6 was balanced with a high intake of fruits, vegetables, legumes, fish, and wine, contributing to a longer life expectancy than anywhere else in the world. Many Western diets have an intake of 16:1, due to a very imbalanced diet. Of course, if you are reading this blog, I’m going to assume you share my ideals about healthy eating and don’t relate to such a high ratio! As a bonus, I created a sunflower seed oil recipe below which incorporates the Crete diet and balances the omegas.

Peanut or Tree-nut oil alternative. If you have food allergies, sunflower seed oil is a healthy, viable alternative. Sunflower allergies are much more rare than peanut or tree-nut allergies.

High levels of Vitamin E take sunflower seed oil from the kitchen into skin care. In addition to a tablespoon of sunflower seed oil containing 28% of the recommended daily value for vitamin E, the oil is also be used in skin and beauty care. Sunflower seed oil is often used in massage, as the Vitamin E rejuvenates and heals your skin as a natural emollient. Vitamin E functions as an antioxidant, where it may to prevent or delay chronic diseases associated with free radicals.

Immune functions of sunflower seed oil have been shown to help in regulating gene expression and other metabolic processes. This is when cells increase or decrease production of specific gene products or proteins. Your immune system is better able to function as it should and fight off illnesses.  The suppression of one such product of your body is arachidonic acid metabolism, which is related to inflammation.


America Tohkin (pronounced token) is a natural food company that encourages healthy and helpful living. They value CUSTOMERS, QUALITY, and CHARITY above all else. They believe that when you help yourself, you can then successfully help others. They’ve made it our mission to provide the best quality products so that our customers can be both happy and healthy, while also giving back to communities in need. With every bottle purchased, Tohkin donates a percentage of the proceeds to helping educate young students in the underdeveloped communities from which they source their products. Tohkin believes Mother Nature got it right and wants to preserve her legacy by creating and crafting only the best and most natural products.


They love food, and they love people. What better way to serve people than through delicious, life-giving food. Serving others has always been a passion for Tohkin and they are committed to giving back to the communities that help them supply their products.

Source: Tohkin



1. Tohkin Sunflower Seed Oil

Tohkin Sunflower Seed Oil

Tohkin Sunflower Seed Oil is is organic, cold pressed, and extra-virgin. With a neutral, clean taste, Tohkin Sunflower Seed Oil is one of the healthiest and most versatile of all the oils. This sunflower oil is primarily made up of heart and cholesterol-healthy monounsaturated and polyunsaturated fats. Because of its high smoke point, it's perfect for cooking, baking, frying, and dressing. Packed full of vitamin E and omega-6s, healthy amounts of sunflower oil have been shown to reduce the risk of cancer, heart disease and stroke, bad cholesterol, and slim down the waist line. Try Tohkin Sunflower Seed Oil in place of olive oil in all your dishes for a more healthy option!

Ingredients: organic extra virgin sunflower seed oil

2. Tohkin Grapeseed Oil

Tohkin Grapeseed Oil

Tohkin Grapeseed Oil is high in essential omega-6s and low in saturated fat, and is the perfect combination of healthy, delicious, and bang for your buck. Due to its high smoke point and flavor enhancing qualities, it can be used for almost any kind of cooking, baking, frying, or broiling. Whether you are stir-frying your freshly plucked veggies or crisping your delicate whitefish, Tohkin Grapeseed Oil blend is a cost-effective way to bring out and preserve the natural flavors in your food.

Ingredients: canola & grapeseed oil



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