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    • cal21-November-2022 adminShubhi Sidnis

      Rice Bran Oil Vs. Sunflower Oil

    • To eat healthily, we must keep in mind to cook healthy food. The most vital ingredient for cooking food is oil. There are ample oil varieties available in the market.

      The oil enhances the flavour of the food and has a big impact on your health or any medical condition. We love eating food which is delicious in taste, and oil is what makes the difference.

      When following a diet, we are only concerned about the food items we consume in restricted portions.

      We should know about the oil we use. Have you questioned yourself about how healthy the oil should be? 

      Let us understand the two most popular oils advertised everywhere, “Rice bran Oil and sunflower oil”, and make ourselves aware of which is healthier for us.

      Table Of Contents

      1. What Is Rice Bran Oil?

      2. What is Sunflower Oil?

      3. Nutrition Facts Of Rice Bran Oil And Sunflower Oil

      4. What Are The Health Benefits Of Rice Bran Oil?

      5. What Are The Health Benefits Of Sunflower Oil?

      6. Rice Bran Oil Vs Sunflower Oil 

      7. Dietitian’s Recommendation

      8. The Final Say

      9. FAQs

      ToneOp is here to make it easier to decide which oil to incorporate into your everyday diet for weight loss, heart issues, or good skin.

      What Is Rice Bran Oil?

      Rice bran oil is extracted from the very primary layer of the rice, known as chaff; it is considered the healthiest oil for consumption, which has a mild flavour, and its smoking point is 232-degree Celsius. 

      Due to these properties, rice bran oil is ideal for deep and stir-frying. As per WHO, rice bran oil keeps cholesterol levels in check, and this oil is more well-known in Asian countries. 

      Rice bran has almost 15% of oil. Preparing rice bran oil includes the removal of rice grain and husk, which gives in a grain of brown rice. The brown rice germ and bran layer are then separated, resulting in white rice grain. 

      According to experts, the oil is first removed from the bran and germ. Then the oil is refined and separated into a clear liquid form. This clear liquid has to be extra cold filtered for maximum purity then the left complex fraction is purified and used to make the final rice bran oil.

      What Is Sunflower Oil?

      Sunflower oil is extracted from pressed sunflower seeds which are used in cooking. The oil is golden in colour and has low saturated fats and high amounts of PUFA. Moreover, sunflower oil is also used in medicine.

      Sunflower oil is extracted from the middle brown bub of the flower, and it gets oxidised soon when exposed to air, heat and light.

      Nutritional Facts Of Rice Bran Oil And Sunflower Oil

      Check out the nutritional value of rice bran oil and sunflower oil and get an idea of which one you can bring into use for better health benefits.

      Rice Bran Oil Per Table Spoon

      • Calories- 120 kcal
      • Fat- 14g
      • Sodium- 0mg
      • Carbohydrates- 0g 
      • Fibre- 0g
      • MUFA- 7.05g 
      • PUFA- 4.95g
      • SFA- 3g

      Sunflower Oil Per Table Spoon

      • Calories- 120 kcal
      • Fat- 14g
      • Saturated fat- 1.8g
      • Sodium- 0mg
      • Carbohydrates- 0g 
      • Fibre- 0g
      • MUFA- 12.75g

      Moving further, both the oils have their unique qualities and properties. Let us see what both have to offer.

      What Are the Health Benefits Of Rice Bran Oil? 

      Rice bran oil has many health benefits, some of which are:

      1. Helps To Curb Symptoms Of Menopause

      The Y-oryzanol content of rice bran oil helps relieve hot flashes in menopause.

      Research shows us that using an extract of rice bran oil can positively affect menopause. One research found that more than 90% of the women who took the supplement reported having experienced lesser hot flashes and other irritating symptoms of menopause than all women commonly experience.

      2. Helps To Curb Cancer

      Rice bran oil is packed with vitamin E, an antioxidant that fights the free radicals in the body, resulting in fewer chances of cancer.

      3. Great For Patients Who Has Heart Issues

      The World Health Organization specified that rice bran oil has a quality composition of monounsaturated, polyunsaturated, and saturated fats compared to other vegetable oils. This balance of fatty acids means that bad cholesterol levels can be reduced from bonding in the body.

      Rice bran oil lowers the chances of stroke and heart attacks, and Indians are more prone to attacks, so including rice bran oil in their diet can lower the chances.

      4. Increases Vitamin E In The Body

      The good level of vitamin E in the body works as anti-ageing, which helps to cure the occurrence of wrinkles, and fine lines, increase new cell production and protect from the harmful sun rays.

      What Are the Health Benefits Of Sunflower Oil?

      Underwritten are some of the health benefits of sunflower oil:

      1. Boosts Immunity 

      Sunflower oil is rich in antioxidants which keep the body infection-free, and antioxidants help to boost immunity. Also, it repairs and builds new tissues and boosts the secretion of enzymes, promoting better body functioning.

      2. Good For Skin

      Sunflower oil is packed with vitamin A and E, promoting healthy skin that is smooth and moisturised from within and also reducing acne-causing bacteria. It does not clog the pores, which makes it great for people who has pimple-prone skin.

      3. Boost A Healthy Nervous System

      Vitamin B in sunflower oil promotes digestion, keeps the nervous system healthy, and is a great energy source.

      4. Promotes Healthy Heart

      Sunflower oil keeps the blood pressure in control and does not clog the heart's arteries, which protects from heart attack and stroke. The phenolic, choline and MUFA in the sunflower oil curbs the chances of heart troubles.

      Rice Bran Oil Vs Sunflower Oil

      Boh oils have unique properties. Let us see how they differ.


      Rice Bran Oil

      Sunflower Oil

      Multipurpose and is also known as hypo-allergic oil

      It has good MUFA content

      MUFA content is 6g

      MUFA content is 5g

      Saturated fat content is 2.7g

      Saturated fat content is 1.3g

      29 % Vitamin content as per RDA

      37% Vitamin content as per RDA

      Omega-6 fatty acid present

      Omega-6 fatty acid present

      Used for excess heat cooking

      Mostly used for baking for its mild flavour

      Good for heart health

      Good for controlling exceeding cholesterol levels


      Dietitian’s Recommendation

      Both the oils are of great health benefits, but the uses are different as per their type of consistency they contain.

      • Sunflower oil has a liquid consistency and a very mild flavour, which makes it favourable to use in baking to avoid any smell and flavour in the dish.
      • While rice bran oil is thick in consistency, making it is best for dressing and drizzling oil on salads and other dishes. It also has a little flavour that helps enhance the other food flavour.
      • Knowing about the right usage of both oil is of great help to inculcate in the diet and get good benefits.

                                                                                   -Dietitian Akshata Gandevikar

      The Final Say

      Cooking is a crucial part of healthy eating, including healthy food. Still, it is most important to use a good oil for cooking which promotes heart health, boosts immunity, controls the cholesterol level and provides other benefits to the skin and hair. So both oils are healthy in their own ways. It is just the way of usage is different, which we need to understand.


      1. Is rice bran oil and sunflower oil gluten-free?

      Mostly they are gluten-free, but it is advised to check the food labels before buying.

      2. How is rice bran oil and sunflower oil extracted?

      Rice bran oil is extracted from the first layer of the rice, and sunflower oil is extracted from pressed sunflower seeds obtained from flower bud which is the middle portion of the flower.

      3. Which one is healthier, rice bran or sunflower?

      Both are healthier in their own way and also contain some similar nutrients like omega 6 fatty acids and vitamin E.

      4. Can rice bran oil be used for skin?

      Well, more studies are needed to use rice bran oil for the skin. However, you can use sunflower oil on  the skin, as it works as a natural moisturiser.

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