Can You Put Sunflower Oil in Protein Shakes? (The Pros & Cons)

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Tonya McIntosh

Tonya McIntosh—The main person behind TGFFitness as its Founder and Chief Editor. Get to know more about Tonya


Reviewed By: Ashley Castleberry

As a fitness enthusiast, I often get questions from friends about diet and exercise. One friend recently asked if adding sunflower oil to protein shakes is a good idea.

The answer is yes, but always in moderation. Sunflower oil contains healthy fats and nutrients that can enhance the dietary benefits of your post-workout shake. However, excessive consumption will lead to nutritional imbalance.

Let’s dig into how to incorporate sunflower oil into protein beverages while keeping the right balance of flavor and nutrition.

Can You Put Sunflower Oil in Protein Shakes?

Yes. If done correctly, adding sunflower oil to your protein shake can lead to multiple health benefits.

The oil is widely known as a rich source of essential fatty acids. Sunflower oil’s makeup also includes vital vitamins like Vitamin E, which serves as a critical nutrient for your body.

However, the quantity of sunflower oil you add to your drink is important. Overdoing it can cause severe imbalances in your diet, leading to additional health problems.

Also, some protein brands use sunflower oil as an ingredient that helps make the shake denser and foamier. So, there’s no need to add more sunflower oil if you use such brands.

How Much Sunflower Oil Should Be Added to a Protein Shake?

When adding sunflower oil to protein shakes, around 1-2 tablespoons is typically sufficient for most people who drink them regularly. This amount also assumes you don’t use a lot of sunflower oil when cooking.

To determine the ideal amount for your specific needs, consult a nutritionist or dietitian in your local area. They can evaluate your current nutritional status and recommend adjusting your sunflower oil intake up or down as needed to meet your polyunsaturated fat requirements.

How often should I drink Protein Shakes?

If you work out often and are trying to build muscle mass while still burning a lot of calories, you can drink a protein shake after every workout. Or if your workouts are really intense, having a shake twice a day is a good idea.

For most regular gym routines, drinking one protein shake per day should be enough. The frequency of drinking shakes depends on your workout schedule and goals. More intense routines need more protein from shakes, while lighter gym schedules only require one shake daily.

What are the Benefits of Adding Sunflower Oil to Protein Shakes?

Adding sunflower oil to protein shakes can provide various health benefits when consumed in moderation:

  • The polyunsaturated fats in sunflower oil may help lower cholesterol levels.
  • Sunflower oil also contains essential fatty acids that can aid heart health by reducing arterial blockage.
  • Furthermore, the vitamin E in sunflower oil has antioxidant properties that protect cells from damage.
  • Those with a vitamin E deficiency may find improved dietary balance by incorporating sunflower oil.

However, it’s important not to overdo it – like anything, too much sunflower oil can potentially cause more harm than good. The key is incorporating a reasonable amount to gain benefits without overdoing it.

Can Sunflower Oil Be Used as a Substitute For Other Oils in Protein Shakes?

Yes. You can shift to sunflower oil without losing many benefits if you’re already using any of the oils mentioned below.

  • Safflower oil is extracted from the popular safflower plant and has similar properties to the sunflower plant. 
  • Corn oil contains high levels of polyunsaturated fats like sunflower oil. Using corn oil would provide comparable calories and fats to enhance the consistency and nutritional value of protein shakes.
  • Soybean oil has a mild flavor and is rich in vitamin E and polyunsaturated fats. Replacing other oils with soybean oil would provide similar benefits to using sunflower oil in protein shakes.
  • Peanut oil also contains substantial calories, essential fats, and a mild taste, which sunflower oil can also add to your protein drink.
  • If your nutritionist feels that you’re low on Omega-6 fatty acids, sunflower oil can replace low omega-6 alternatives like coconut oil

Are There Any Risks Associated With Adding Sunflower Oil to Protein Shakes?

Adding sunflower oil to protein shakes may have some potential downsides to consider:

  • Sunflower oil is high in calories, with about 120 calories per tablespoon, so it could undermine weight loss goals if used in excess.
  • Sunflower oil is very high in omega-6 fatty acids. Consuming too much omega-6 relative to omega-3 fatty acids can promote inflammation.
  • Some people have sunflower allergies and could have adverse reactions.
  • With sunflower oil’s popularity, many low-quality, unhealthy varieties on the market could lead to GI issues or interact poorly with the protein shake.

Overall, moderation and care in choosing a high-quality sunflower oil brand are advised when adding it to protein shakes.

What Are Some Other Healthy Oils to Add To Protein Shakes?

There are several other healthy oils you can add to protein shakes for additional health and nutritional benefits. 

For starters, any of the oils mentioned earlier, like soybean, safflower, and corn oil, are all good polyunsaturated fat options that provide omega-6 fatty acids.

If you already get enough omega-6, try oils higher in omega-3, like flaxseed or fish oil instead. These provide the benefits of omega-3 fatty acids.

The key is to use oils that give you a nutritional boost and balance of healthy fats. Experiment with different plant-based or omega-3 rich oils to vary the nutrients in your shakes.

Are There Any Recipes For Protein Shakes That Use Sunflower Oil?

You can leverage many existing recipes to add punch, nutrition, and tasty goodness to your boring old protein shake. Here’s one of my favorites that uses sunflower oil. I call it the Butter Chocolate Power Shake.

What You’ll need:

  • 1 tablespoon sunflower oil
  • 1 tablespoon peanut butter (your favorite brand)
  • 1 banana
  • 1 small cup almond milk
  • 1 tablespoon honey
  • 1 tablespoon chocolate-flavored whey or protein powder


  1. Throw all of the ingredients into your household blender.
  2. Add a few ice cubes if you want your shake chilled.
  3. Turn your blender on and blend until thick, creamy, and smooth.
  4. Pour into a container to take to the gym or into a glass to drink immediately.

The bottom line

Sunflower oil can still be a great addition to any protein shake. However, it may increase your consumption of Omega-6 fatty acids if you’re not monitoring your diet closely.

Think about using an oil with a more balanced nutritional profile if that is a concern for you.

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Chief Editor
Tonya McIntosh

Hello there! My name is Tonya McIntosh, and I’m the Founder and Chief Editor of TGFFitness. I’m also a NASM-certified Nutrition Coach and Personal Trainer. With eight years of experience under my belt, I’ve found that one of the most common issues my clients struggle with is remaining consistent.

Finding your main motivator to keep going is easier said than done for Keep Reading.

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