Recipes of most national cuisines include abundant use of vegetable oils. The Mediterranean is characterized by the use of cold-pressed olive oil, while the Russian is more familiar with sunflower oil. The calorie content of these products is slightly different from each other; the beloved sunflower oil is 15 kcal higher, but it contains an order of magnitude more vitamin E than its Mediterranean counterpart. When consumed in moderation, sunflower oil has a beneficial effect on the human body.
A storehouse of beneficial fatty acids and fat-soluble vitamins - sunflower seed oil - is necessary to maintain youth and attractiveness. No wonder the ancients called it a product of health and longevity.
Beneficial properties and calorie content of sunflower seed oil
The advantages of sunflower oil, which distinguish it favorably from fats of animal origin, are: stimulation of metabolic processes in the body, normalization of the endocrine and reproductive systems, prevention of disorders and diseases of the gastrointestinal tract, as well as the liver and respiratory system; improving memory, preventing the appearance and development of atherosclerotic process, reducing cholesterol in the blood; strengthening the immune system and improving the body's protective functions.
The canons of classical dietetics state that the most successful combination of animal and vegetable fats that have a beneficial effect on human health is considered to be the following proportion: 20 percent animal product and 80 percent oils obtained from plants. Sunflower oil has become the most accessible source of unsaturated fats and vitamins today. The calorie content of this healthy product is quite high due to its high content of vegetable fat (99.9 percent). It is 899 kcal. People who calculate the energy value of daily consumed foods should not be afraid of such a high figure. Since the daily amount of the popular oil, which nutritionists recommend to cover the deficiency of fatty acids and vitamins, is small.
Refined sunflower oil: calorie content per 100 grams, in 1 teaspoon, tablespoon, bju
The calorie content of refined sunflower oil per 100 grams is 898 kcal. 100 g of product contains:
- proteins – 0 g;
- carbohydrates – 0 g;
- fats – 99.85 g.
The composition of 100 g of refined sunflower oil includes 292% of the daily value for an adult of vitamin E.
The calorie content of refined sunflower oil in 1 teaspoon is 35.92 kcal. In one tsp. The product contains 4 g of fat.
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The calorie content of refined sunflower oil in 1 tablespoon is 125.7 kcal. In one article l. The product contains 14 g of fat.
Daily intake of sunflower oil
Answering the question about how much vegetable oil you can eat per day in order not to gain weight, sports nutrition specialists and nutritionists say no more than two (maximum three) tablespoons per day. This amount also includes sunflower oil. In this case, its calorie content will not exceed 300-450 kcal per day. This figure is well within the norms for the consumption of healthy fats designed for people losing weight.
In a diet for weight loss, 30% should be fats and 60% carbohydrates. Moreover, the main share (60-70% of the total amount of vegetable oil) is unrefined sunflower oil - the most useful product with all the vitamins and microelements preserved in it after processing. It differs from others by the presence of a dark shade, acceptable sediment and a pronounced aroma of roasted seeds. It can be used to season vegetable salads, but this product is not suitable for cooking food. No experienced housewife would risk frying fish, meat or vegetables in such oil, since in a hot frying pan it splashes, foams, burns, and also adds bitterness to the finished dish. For frying, refined sunflower oil is better suited, the calorie content of which does not differ from the nutritional value of other types of this product (899 kcal). This oil is pale yellow in color, transparent, and does not have the specific smell or taste of sunflower.
Composition, beneficial properties and restrictions on vegetable oil consumption
Before moving on to the issue of calorie content, it is worth talking about the chemical composition and beneficial properties of vegetable oil. First of all, it is worth noting that sunflower oil is one of the main suppliers of vegetable fats that are beneficial to the body; as for proteins and carbohydrates, sunflower oil does not contain them. Studies have shown that it has more beneficial properties than the popular olive and rapeseed oil, and this is due to the method of obtaining sunflower oil by pressing sunflower seeds.
There are two types of sunflower oil - refined and unrefined. Most housewives are of the opinion that refined oil is more useful, while the benefits of unrefined oil are obvious. It contains vitamin E, known as tocopherol, of which 100 grams contains approximately 60 mg. A vitamin of this group contributes to the formation of hemoglobin and protein necessary for muscle development. If you constantly use vegetable oil, you will get strong and impenetrable capillaries, and the body will not be subject to premature aging.
Despite the great benefits of unrefined oil, it should not be used for frying, since, in addition to the unpleasant burnt taste, you will get harmful carcinogens. In this case, refined oil is perfect, which, even when heated, does not pose a danger to humans. It is not recommended to consume more than three tablespoons of vegetable oil per day, and you can understand why this happens by asking how many calories are in a tablespoon of vegetable oil, but it cannot be considered a dietary product.
Calorie content - 899 kcal
The labels of bottles of sunflower oil often indicate the calorie content of the product per 100 g. It is 899 kcal. Most consumed oils obtained from plants - flaxseed, corn, sesame, coconut and sunflower oil - have approximately the same calorie content per 100 grams - 898-899 kcal. And only cold-pressed olive oil provides the body with 884 kcal.
Marketing ploys about the absence of cholesterol in vegetable fats make nutritionists smile - cholesterol is only found in products of animal origin. In pursuit of profit, even sunflower oil is often labeled with such inscriptions.
Unrefined sunflower oil: calorie content per 100 grams, in 1 teaspoon, tablespoon, bju
The calorie content of unrefined sunflower oil per 100 grams is 899 kcal. 100 g of product contains:
- proteins – 0 g;
- carbohydrates – 0 g;
- fats – 99.9 g.
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The composition of 100 g of unrefined sunflower oil includes 293% of the daily value for an adult of vitamin E.
The calorie content of unrefined sunflower oil in 1 teaspoon is 35.9 kcal. In one tsp. The product contains 4 g of fat.
The calorie content of unrefined sunflower oil in 1 tablespoon is 126 kcal. In one article l. The product contains 14 g of fat.
Calories: 1 tablespoon sunflower oil
On online forums, people often discuss the calorie content of sunflower oil per tablespoon. It can be determined based on two parameters: the volume of the spoon or its weight. The volume of the working part of the spoon (scoop) can vary between 18-20 ml, and the capacity of a device measuring 7x4 cm in grams is 17 g. One gram of sunflower oil contains 8.99 kcal. You can take the generally accepted weight of the spoon, or you can measure it individually using a kitchen scale. The difference between a dry spoon and a full spoon of sunflower oil can be from 12 to 17 g. The result can be multiplied by 8.99 kcal and get the final figure for the energy value of the product in your kitchen (from 108-153 kcal).
For another calculation option, take a standard Russian-made spoon - 18 ml. If 100 ml contains 92 g of sunflower oil, then its energy value is 827 kcal. How to determine how nutritious sunflower oil is? The calorie content in a tablespoon of this healthy product is 18 x 8.27 kcal = 148.9 kcal. Nutritionists recommend that anyone who strictly monitors the nutritional value of their diet not exceed the daily intake of vegetable fats, including sunflower oil.
A couple of tablespoons a day can completely cover the daily requirement of fat-soluble vitamins A, D and E, vitamin F, which is not synthesized by our body, and other important elements. How else can you measure the energy value of sunflower oil?
Calorie content of vegetable oil
The question of how many calories are in 100 grams of vegetable oil is asked primarily by those who care about their figure. Even though sunflower oil is often called lean and is consumed even during church fasts, it cannot be called a low-calorie product, so it should be used in moderation in dietary nutrition. Dieters should know how many calories are in a teaspoon of vegetable oil in order to properly organize their diet. This is not difficult to do, knowing how many calories are in 100 grams of butter, and it contains approximately 900 kcal. After carrying out simple calculations, you can answer how many kcal are in a spoon of vegetable oil. Considering that 17 grams of vegetable oil are placed in a tablespoon, you can calculate the number of calories, and this is approximately 150 kcal; as for a teaspoon, 5 grams of product are placed in it, and a teaspoon of sunflower oil contains 45 calories.
To summarize what has been said, we can conclude that sunflower oil should be included in your daily diet, even if you are on a diet. But it is worth remembering that you should not consume it in quantities exceeding 2-3 tablespoons, while foods fried in vegetable oil are higher in calories.
Conclusion
In most strict diet recipes, the authors require a categorical refusal of any type of fat. They motivate him by the fact that the calorie content of sunflower oil is prohibitive; to process 1g of the product you will have to spend 9 kcal in the gym. But a deficiency of fat-soluble vitamins can cause significant harm with such a diet. Without vitamin D, the condition of joints, nails, teeth and hair worsens. “Beauty vitamin” E is responsible for hydration, youth and healthy appearance of the skin, vitamin A is responsible for its regeneration. These vitamins dissolve exclusively in fat. Knowing how many calories are in sunflower oil, you can regulate your diet without giving up such a healthy product.
The benefits of sunflower oil
Speaking about the benefits of sunflower oil, it should be noted that they are quite large if you consume a high-quality product and in moderation. The beneficial properties of the product include:
- the fatty acids contained in the oil are necessary for the formation of cell membranes;
- unrefined sunflower oil in salads is considered an excellent means for preventing heart attack, atherosclerosis, and maintaining the blood vessels of the circulatory system in normal condition;
- The rich vitamin composition of sunflower oil makes the product an excellent immune booster;
- The oil contains vitamin F, which is not synthesized by the body and is necessary for normal life;
- sunflower oil is widely used in medicine, including as a component of medications for toothache, chronic diseases of the gastrointestinal tract, and lungs;
- In cosmetology, aromatic products are prepared based on sunflower oil.
Harm of sunflower oil
It is impossible not to say a few words about the dangers of sunflower oil:
- Under no circumstances should you use unrefined sunflower oil for frying. It is only suitable for salads and, when heated, forms carcinogenic substances that are hazardous to health;
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- The calorie content of sunflower oil per 100 grams is quite high, so if you abuse the product, there is a high probability of gaining excess weight;
- Due to its strong choleretic effect, sunflower oil is not recommended for gastrointestinal disorders.
Calorie content of oil: nutritional and energy value of the product
The calorie content of the oil is quite high, but this does not prevent the widespread use of this product in cooking, dietetics and cosmetology.
The nutritional value and calorie content of oil per 100 g, depending on the type, is:
- Butter: fat – 72.11 g, saturated fat – 51.368 g, polyunsaturated fat – 3.043 g, monounsaturated fat – 21.021 g, cholesterol – 180 mg, sodium – 11 mg, potassium – 24 mg, carbohydrates – 1.2 g, sugar – 0.06 g, proteins – 0.85 g, water – 25 g, vitamin PP – 0.6 mg, beta-carotene – 0.3 mg, vitamin B2 – 0.12 mg, vitamin E – 1 mg, vitamin B5 – 0.05 mg, thiamine – 0.01 mg, calcium – 24 mg, phosphorus – 30 mg, magnesium – 0.4 mg, iron – 0.2 mg, sulfur – 8 mg, copper – 2.5 mcg , zinc – 0.1 mg, manganese – 0.002 mg and vitamin A – 0.6 mg. The calorie content of butter is 670 kcal;
- Sunflower oil: fat – 99.9 g, water – 0.1 g, saturated fatty acids – 12.5 g, unsaturated fatty acids – 65 g, vitamin E – 44 mg and phosphorus – 2 mg. The calorie content of sunflower oil is 899 kcal;
- Palm oil: fat - 99.9 g, water - 0.1 g, saturated fatty acids - 48 g, unsaturated fatty acids - 10 g, vitamin E - 33.1 mg and phosphorus - 2 mg. The calorie content of palm oil is 899 kcal;
- Olive oil: fat - 99.8 g, water - 0.2 g, saturated fatty acids - 16.8 g, unsaturated fatty acids - 13.2 g, vitamin E - 12.1 mg, phosphorus - 2 mg and iron - 0.4 mg. The calorie content of olive oil is 898 kcal;
- Rapeseed oil: fat – 99.9 g, water – 0.1 g, saturated fatty acids – 10 g, unsaturated fatty acids – 33 g, vitamin E – 18.9 mg and phosphorus – 2 mg. The calorie content of rapeseed oil is 899 kcal;
- Flaxseed oil: fat - 99.8 g, water - 0.2 g, saturated fatty acids - 9.6 g, unsaturated fatty acids - 67.7 g, vitamin E - 2.1 mg and phosphorus - 2 mg. The calorie content of flaxseed oil is 898 kcal;
- Sesame oil: fat - 99.9 g, water - 0.1 g, saturated fatty acids - 14.2 g, unsaturated fatty acids - 42.5 g and vitamin E - 8.1 mg. The calorie content of sesame oil is 899 kcal;
- Hemp oil: fat - 99.9 g, water - 0.1 g, saturated fatty acids - 9.5 g, unsaturated fatty acids - 79 g and vitamin E - 5.7 mg. The calorie content of hemp oil is 899 kcal;
- Soybean oil: fats – 99.9 g, water – 0.1 g, saturated fatty acids – 16 g, unsaturated fatty acids – 60 g, vitamin E – 17.1 mg, phosphorus – 2 mg, iron – 0.05 mg and zinc – 0.01 mg. The calorie content of soybean oil is 899 kcal;
- Mustard oil: fats – 99.8 g, water – 0.2 g, saturated fatty acids – 6.1 g, unsaturated fatty acids – 31.5 g, vitamin A – 0.2 mg, beta-carotene – 0.15 mg, vitamin E – 17.1 mg, vitamin A (VE) – 25 mcg, vitamin E (TE) – 9.2 mg and phosphorus – 2 mg. The calorie content of mustard oil is 898 kcal;
- Peanut butter: fat - 99.9 g, water - 0.1 g, saturated fatty acids - 22.2 g, unsaturated fatty acids - 29 g, vitamin E (TE) - 16 mg and phosphorus - 2 mg. The calorie content of peanut butter is 899 kcal;
- In order to calculate how many calories are in a spoonful of butter, you need to determine how many ml are contained in the spoon. So, the volume is 1 tbsp. ranges from 12 to 17 g, and the calorie content of vegetable oil is, on average, 900 kcal. Accordingly, the calorie content of 1 tbsp. vegetable oil will range from 108 to 153 kcal. Volume 1 tsp. is 5 g, and the calorie content of vegetable oil is 1 tsp. will be 45 kcal.
- In order to calculate how many calories are in a spoon of butter or any other, it is enough to know the calorie content of 100 g of product and the volume of 1 tsp. and 1 tbsp.
