Oil, safflower, salad or cooking, linoleic, (over 70%)
Whole food · Fats and Oils
Photo: Wikipedia
Safflower oil is a light, neutral-flavored cooking oil pressed from the seeds of the safflower plant. Its high linoleic acid content (over 70%) makes it a polyunsaturated fat powerhouse, ideal for high-heat cooking without imparting a strong taste. It's a clear, pale yellow liquid with a very high smoke point.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
Chefs and home cooks love it for its clean, neutral taste that lets the flavors of other ingredients shine, and its stability at high temperatures makes it a reliable workhorse for everything from stir-fries to baked goods.
⚠️ Watch-outs & how to enjoy it better
Its very high omega-6 content can contribute to an imbalanced omega-6 to omega-3 ratio in diets already heavy in processed foods. To counteract this, balance intake with omega-3 rich foods like fatty fish, flaxseeds, or walnuts, and use it as part of a varied fat intake including olive oil or avocado oil.
Key benefits
- Rich in polyunsaturated fats, particularly omega-6 linoleic acid
- High smoke point (around 230°C/450°F) for frying and searing
- Neutral flavor that doesn't compete with other ingredients
- Source of vitamin E, a natural antioxidant
- Liquid at room temperature, containing no trans fats
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Before the rise of soybean oil, safflower oil was the primary vegetable oil used in margarine and shortening in the United States during the mid-20th century.
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 |
| 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 |
| 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 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 | 6.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 4.3 g |
| SFA 18:0 | 1.9 g |
| Fatty acids, total monounsaturated | 14.4 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 14.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 74.6 g |
| PUFA 18:2 | 74.6 g |
| PUFA 18:3 | 0.00 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 |
| 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 is the difference between high-oleic and high-linoleic safflower oil?
High-linoleic safflower oil (like this one) is over 70% polyunsaturated fat. High-oleic varieties have been bred to be over 70% monounsaturated fat (like olive oil), making them more stable and with a different nutritional profile.
Is safflower oil good for deep frying?
Yes, its high smoke point and neutral flavor make it a suitable choice for deep frying. However, like any oil, it should not be reused excessively and should be filtered and stored properly between uses.
How should I store safflower oil?
Store it in a cool, dark place like a pantry. Once opened, it's best to use it within a few months. For longer shelf life, you can refrigerate it, though it may become cloudy or solidify.
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.