Safflower oil is a relatively healthy form of fat, and it carries fewer health risks than -- for example -- cooking with a comparable quantity of butter. However, excess consumption of safflower oil can increase your risk of a range of health problems. Consult your doctor before making any significant changes to your diet.
High Oleic Safflower Oil
According to the USDA standard nutrient database, high oleic oil is the type of safflower oil most commonly marketed as a cooking or salad oil. High oleic oil contains mostly monounsaturated fatty acids, also known as "oleic acids." A teaspoonful of high-oleic safflower oil contains 120 calories, and 13.6 g fat. Vitamins E and K are present in small quantities, but the oil contains no other vitamins or minerals. In a 13.6-g tablespoon of high oleic safflower oil, 10.2 g of fat is monounsaturated, 1 g is saturated and 1.7 g is polyunsaturated.
High Linoleic Safflower Oil
High linoleic oils are those containing more than 70 percent polyunsaturated fats. High linoleic safflower oil has the same caloric and fat values as high oleic oil -- 120 calories and 13.6 g of fat -- but the profile of fats in the oil is different. A 13.6-g tablespoon of high linoleic safflower oil contains 2 g of monounsaturated fat, 0.8 g of saturated fat and 10.2 g of polyunsaturated fat.
Problems Associated with Fat Content
Safflower oil is by its nature comprised of 100 percent fat. The polyunsaturated fats found in lineolic safflower oil, and the monounsaturated fats in oleic safflower oil, are healthier than trans or saturated fats. However, any kind of fat is bad for you if consumed in excess. As safflower oil is pure fat, it adds significant fat to your daily intake. Dietitian Katherine Zeratsky, of the Mayo Clinic, indicates that a healthy adult on a 2,000-calorie daily diet should consume between 44 and 78 g of fat daily. Just more than 3 tsp. safflower oil would provide a full 44 g of fat. Excessive fat intake can lead to a range of medical problems including obesity, cardiovascular disease and a risk of stroke. Consume safflower oil in moderation to reduce the risk of these health problems.
Problems Associated with Minimal Nutritional Value
The oil is a dense energy source, and it has a relatively high number of calories per gram or tablespoon. However, certain key nutrients are not present in safflower oil, placing it in the category of foods the Centers for Disease Control and Prevention consider of minimal nutritional value. A food of minimal nutritional value is one providing less than 5 percent of the recommended daily intake of protein, thiamin, riboflavin, calcium, iron, niacin, vitamin A and vitamin C in a single serving. A serving size is generally that which provides 100 calories. For safflower oil, a 100-calorie serving is less than a teaspoon. Safflower oil does not meet the nutritional requirements outlined by the CDC, and therefore can add a significant number of calories to your diet without contributing essential nutrients. Health problems associated with significant consumption of minimally nutritious foods include mineral and vitamin deficiencies. A calcium deficiency, for example, increases your risk of bone weakness.
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