Safflower, or Carthamus tinctorius L., is a species of plant that thrives in dry climates. Like sunflower seeds, safflower seeds are high in calories and fat and many people eat them as a snack. Safflower seeds also provide a decent amount of plant-based protein.
Protein Content
Safflower seeds are moderately rich in protein, as each 1 oz. serving contains about 5 g. This amount is 1 g more than a 4 oz. serving of milk provides and is 1 g less than you'd find in one egg. Protein is important because it supports the structure of your body's cells and tissues. The National Institutes of Health suggest eating between 50 and 65 g of protein each day.
Amino Acids
All protein is made up of amino acids, but different types of protein offer different amino acid profiles. Safflower seeds are rich in aspartic acid and arginine, two amino acids that can have benefits for your body composition. According to a study from the October 2009 edition of "Reproductive Biology and Endocrinology," aspartic acid can help increase testosterone levels. While aspartic acid may aid in muscle gain, research from the July 2010 issue of "Amino Acids" concluded that arginine shows promise for reducing body fat.
Calorie Content
If you're on a reduced-calorie diet, consuming safflower seeds may not be the most efficient way to get your protein. Safflower seeds are calorie dense, with 147 calories in each 1 oz. serving. For a daily recommended intake of 2,000 calories, this amount comprises more than 7 percent of calorie allotment for the day.
Other Nutritional Information
Safflower seeds are high in calories due to their high fat content. Each 1 oz. serving of these seeds provides 11 g fat. Safflower seeds also provide more carbohydrates than protein, as each 1 oz. serving contains about 10 g carbohydrates. Safflower seeds aren't rich in vitamins, but they do provide magnesium, phosphorous and potassium.
References
- USDA National Nutrient Database: Seeds, Safflower Seed Kernels, dried
- LIVESTRONG.COM MyPlate: Calories in Skim Milk
- LIVESTRONG.COM MyPlate: Calories in Egg
- MedlinePlus; Dietary Proteins; July 2011
- "Reproductive Biology and Endocrinology"; The Role and Molecular Mechanism of D-Aspartic Acid in the Release and Synthesis of LH and Testosterone in Human and Rats; October 2009
- "Amino Acids"; Beneficial Effects of L-Arginine on Reducing Obesity: Potential Mechanisms and Important Implications for Human Health; J.R. McKnight et al.; July 2010
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