Nutritional Content Of Safflower Oil

Safflower oil, along with olive and canola, is one of the oils the American Heart Association recommends as part of healthy diet. This is because safflower oil is unsaturated, which means does not cause cholesterol buildup, like saturated fat does. Safflower oil can be used cold in salad dressings or as cooking oil for stir fry and other healthy dishes.

Calories

Each 1 tbsp. of safflower oil has 120 calories, all of which come from fat. The 1 tbsp. serving contains 13.6g of fat, nearly all of which is polyunsaturated fat. Polyunsaturated fat is liquid at room temperature and remains liquid when chilled. For this reason, safflower oil is often used in dressings that must be kept refrigerated.

Cholesterol

Like all plant oils, safflower oil contains no cholesterol. In addition, safflower oil contains plant sterols, which make it harder for the small intestine to absorb cholesterol. The Cleveland Clinic states consuming plant sterols may help lower the bad, or low-density lipoprotein, cholesterol by 6 to 15 percent.

Trans Fatty Acids

When used in the liquid form, safflower oil contains no trans fatty acids. However, if safflower oil is hydrogenated into a solid form for margarine or use in baked goods, it does contain trans fats. Trans fats contribute to higher bad cholesterol and lower good cholesterol, so avoid them or consume them only in small quantities. Avoid partially hydrogenated or hydrogenated form of safflower oil, or any oil.

Vitamin E

Many oils are high in vitamin E, and safflower oil is no exception. A 1 tbsp. serving of oil contains 4.6mg of vitamin E, which is 31 percent of the recommended daily intake. Vitamin E is an antioxidant, so it can fight damage caused by harmful substances that are formed in the digestion process. Vitamin E also assists in immune system function and aids in blood vessel health.

Omega-6 Fatty Acids

Safflower oil is high in omega-6 fatty acids, which promote healthy brain function and assist in growth. However, it is believed that a high ratio of omega-6 fatty acids to omega-3 fatty acids may lead to inflammation. Because meat is high in omega-6 fatty acids, many Americans have ratios as high as 25:1. For this reason, if you eat a typical diet high in meat, the University of Maryland Medical Center recommends focusing on foods rich in omega-3 fatty acids, such as fish and olive oil.