Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)
Whole food · Fats and Oils
Photo: Wikipedia
High oleic safflower oil is a refined, neutral-flavored cooking oil prized for its exceptionally high smoke point and light, clean mouthfeel. It's a pure, golden liquid fat, extracted from specially bred safflower seeds, offering a blank canvas for flavors without adding any distinct taste of its own. Nutritionally, it is 100% fat, providing 884 calories per 100g, and is a concentrated source of monounsaturated oleic acid.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
Chefs and home cooks adore it for its versatility—it can sear a steak, fry crispy fries, or emulsify a vinaigrette without imparting any competing flavor. Its stability under high heat makes it a reliable workhorse in professional kitchens.
⚠️ Watch-outs & how to enjoy it better
As a pure fat, it is extremely calorie-dense (884 kcal/100g), which can lead to unintended weight gain if used liberally without portion awareness. Tip: Measure oils with a spoon instead of pouring freely, and use non-stick pans or cooking sprays for lower-fat cooking methods.
Key benefits
- Extremely high smoke point (around 450-510°F/232-266°C), ideal for high-heat cooking.
- Very high in heart-healthy monounsaturated fats (oleic acid).
- Neutral flavor profile doesn't compete with other ingredients.
- Long shelf life due to low polyunsaturated fat content, reducing rancidity.
- Light texture, suitable for dressings and marinades.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Safflower was historically used as a substitute for the expensive spice saffron to dye fabrics and foods yellow, earning it the nickname 'false saffron.'
Full nutrition (USDA data · scales with serving)
| Water | 0.00 g |
| Energy | 884 kcal |
| Energy | 3699 kj |
| Protein | 0.00 g |
| Total lipid (fat) | 100 g |
| Ash | 0.00 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 0.00 mg |
| Potassium, K | 0.00 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.00 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Pantothenic acid | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.20 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 34.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 4.9 g |
| SFA 18:0 | 1.9 g |
| SFA 20:0 | 0.38 g |
| SFA 22:0 | 0.29 g |
| Fatty acids, total monounsaturated | 75.2 g |
| MUFA 16:1 | 0.10 g |
| MUFA 16:1 c | 0.10 g |
| MUFA 18:1 | 74.8 g |
| MUFA 18:1 c | 74.7 g |
| MUFA 20:1 | 0.29 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 12.8 g |
| PUFA 18:2 | 12.7 g |
| PUFA 18:2 n-6 c,c | 12.7 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.10 g |
| Fatty acids, total trans-monoenoic | 0.10 g |
| TFA 18:1 t | 0.10 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 444 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
What's the difference between high oleic and regular safflower oil?
High oleic safflower oil is bred to be high in stable monounsaturated fats (oleic acid), giving it a very high smoke point and longer shelf life. Regular safflower oil is high in polyunsaturated fats, has a lower smoke point, and can go rancid more quickly.
Can I use high oleic safflower oil for deep frying?
Yes, it is one of the best oils for deep frying due to its high smoke point and clean flavor. It maintains stability at high temperatures, resulting in less oil absorption and cleaner-tasting fried foods.
Is it a healthy oil?
It's a source of monounsaturated fats, which are considered heart-healthy. However, all oils are 100% fat and very calorie-dense. It's best used as part of a balanced diet in moderation, replacing saturated fats like butter or lard in cooking.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 8.84 kcal/g · 0% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.