Nutritional Value Of Safflower Oil

Safflower oil, the oil pressed from the seeds of the thistle-like plant Carthamus tinctorius, can be used as a cooking oil or as a component of salad dressing. Safflower oil is similar in nutritional content to sunflower oil, because the two plants are closely related.

Calories and Nutrients

Safflower oil contains 120 calories and 13.6g of fat per tablespoon. There are no carbohydrates, fiber, protein or cholesterol in safflower oil. Safflower oil has 4.6mg of vitamin E, or alpha-tocopherol, in 1 tbsp. There is also 1mg of vitamin K per in a tablespoon of safflower oil.

Fats

Safflower oil comes in two types, depending on which type of fat predominates. In traditional refined safflower oil, the fat composition is mainly made up of linoleic acid, a polyunsaturated fat. In these oils, there are 10.1g polyunsaturated fat and only 1.9g monounsaturated fat in each tablespoon. In high-oleic acid safflower oil, the monounsaturated fatty acid oleic acid predominates, with 10.4mg of monounsaturated fat to 1.7mg of polyunsaturated fat per tablespoon. High oleic acid safflower oil is similar in composition to olive oil, and may offer the same heart health benefits.

Stability

Because polyunsaturated fats tend to be unstable, the traditional form of safflower oil can rapidly turn rancid. Because of the low stability of safflower oil that is high in polyunsaturated fats, it is best used cold instead of being heated for cooking. High oleic acid safflower oil is more stable, and can be used in cooking.

Phytosterols

Safflower oil contains compounds called phytosterols that may contribute to a lower blood cholesterol level and better heart health in individuals who are already eating a diet low in saturated fat and cholesterol. According to the FDA, the recommended dose of phytosterols that can boost heart health is 0.8g daily, taken as two servings of 0.4g each. Safflower oil contains 60mg of phytosterols per tablespoon.

Considerations

Like all oils, safflower oil should be consumed in moderation to avoid taking in too many calories. Fats should make up less than 35 percent of your daily calories, according to the U.S. Department of Health and Human Services. Because the polyunsaturated fats in safflower oil are exclusively made up of omega-6 fatty acids, people who frequently use this type of oil should ensure that they also consume omega-3 fatty acids to maintain a healthy ratio of these fats in the diet. Omega-3 fats are found in fish, flaxseeds and walnuts.