Safflower Oil

Safflower Oil: Nutrition and Cooking Guide

Safflower oil is pressed from the seeds of the safflower plant (Carthamus tinctorius), an ancient thistle-like plant cultivated across arid regions of the Middle East, Central Asia, and now in parts of North America, India, and Australia. Safflower was originally grown for its flowers — used as a textile dye (a red-orange pigment) and as a saffron substitute known as "bastard saffron" — before its oil content was recognised as commercially valuable. Standard (high-linoleic) safflower oil is one of the lowest saturated fat cooking oils available, with just 6.2 g of saturated fat per 100 g, and an extremely high omega-6 linoleic acid content (approximately 75%). High oleic safflower oil — from bred varieties selecting for oleic acid — has the opposite profile: approximately 75–80% oleic acid, making it similar to olive oil in composition with very high heat stability and a better omega-balance.

Nutritional Value and Uses

Safflower oil provides 884 kcal and 100 g of fat per 100 g, with 6.2 g of saturated fat — among the very lowest saturated fat of any cooking oil. High linoleic safflower oil has a neutral flavour and high smoke point (approximately 230°C), making it suitable for frying and cooking, though its extremely high omega-6 content makes high oleic safflower oil preferable for regular use. High oleic safflower oil has excellent heat stability for high-temperature frying.