Cooking oils and fats · IFCT 2017
Safflower oil, blended: nutrition per 100 g
Per 100 g, blended safflower oil carries 42.86 g polyunsaturated fat, 37.61 g monounsaturated fat and 19.53 g saturated fat, according to IFCT 2017. It holds 780 mg of plant omega-3, 3rd of the 10 oils with a value and 9th of 203 foods, so blending gives it a far more even profile than plain safflower oil.
About safflower oil, blended
Blended oils are two edible oils mixed in a fixed proportion and sold under one label. Indian food rules allow this as long as the pack names both oils and their share, and brands use it to balance fatty acids, improve frying stability and manage cost. Safflower oil is commonly blended with rice bran oil, though IFCT 2017 does not say which partner oil was in the sample it tested.
The aim of a blend is easy to see in the numbers. Plain safflower oil is almost all polyunsaturated omega-6 with very little omega-3. The blended oil in IFCT 2017 is closer to an even split between polyunsaturated and monounsaturated fat, with more saturated fat and several times the omega-3, a profile that handles heat better and widens the mix of fats in the diet.
In the kitchen it is used like any refined oil: for tadka, sabzi, dal, parathas and frying puris or pakoras. Because blended oils differ by brand, the pack's own label is the best guide to what is actually in the bottle, and the figures on this page are best read as one example of such a blend rather than a fixed standard.
What safflower oil, blended brings to a meal
- 01
An even unsaturated balance
Blended safflower oil has 42.86 g polyunsaturated and 37.61 g monounsaturated fat per 100 g, close to an even split. Plain safflower oil, by contrast, is mostly polyunsaturated.
- 02
Good plant omega-3
At 780 mg of alpha-linolenic acid per 100 g, it ranks 3rd of the 10 oils with a value and 9th of 203 foods in IFCT 2017, behind only mustard and soyabean oil among oils.
- 03
Moderate saturated fat
It carries 19.53 g saturated fat per 100 g, similar to groundnut oil and well below palm oil, ghee and coconut oil.
- 04
More heat-stable than plain safflower
With more monounsaturated and less polyunsaturated fat than the plain oil, the blend holds up better in frying, though no oil should be reused many times.
Safflower oil, blended nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 884 kcal | 42% | 53% |
| Protein | 0 g | ||
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 100 g | ||
| Water | 0 g | ||
| Fats | |||
| Saturated fat | 19.53 g | ||
| Monounsaturated fat | 37.61 g | ||
| Polyunsaturated fat | 42.86 g | ||
| Omega-3 (alpha-linolenic acid) | 780 mg | ||
| Cholesterol | 0 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero. IFCT 2017 reports no energy value for fats and oils, so the energy shown is calculated from the fat content at 37 kJ per gram.
Cite this page
NNWA Nutrition and Wellness Academy. Safflower oil, blended: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/oils-and-fats/safflower-oil-blended/
Where safflower oil, blended sits among Indian foods
Ranked per 100 g against the other 13 cooking oils and fats and every food in the tables.
| Nutrient | Per 100 g | In cooking oils and fats | Among all foods |
|---|---|---|---|
| Omega-3 (alpha-linolenic acid) | 780 mg | 3rd of 10 | 9th of 202 |
| Energy | 884 kcal | 10th of 14 | 10th of 257 |
How safflower oil, blended is eaten
- Everyday tadka: cumin, mustard seeds and curry leaves for dal, sambar and sabzi.
- Puris and pakoras: deep-frying in fresh oil at a steady heat.
- Parathas and dosas: a little brushed on the tawa.
- Vegetable stir-fries: bhindi, aloo or cabbage cooked in a kadai with spices.
- Marinades: mixed with curd and spices for paneer or chicken tikka.
Before you plan around it
Blends are only as good as their label. Check which oils are mixed and in what share, because two packs both called blended safflower oil can differ. IFCT 2017 does not name the partner oil in its sample. The energy row, about 884 kcal per 100 g, is calculated from the fat because IFCT 2017 reports no energy for fats: the blend is fat through and through, so measure it by the spoon. Blending improves the fatty acid mix, but it does not make a large amount of oil healthy, and reused frying oil breaks down whatever its blend.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about safflower oil, blended
Is blended oil better than single oil?
A good blend can balance fatty acids better than either oil alone. Per 100 g, this blended safflower oil has 42.86 g polyunsaturated, 37.61 g monounsaturated and 19.53 g saturated fat, with 780 mg omega-3, a more even profile than plain safflower oil.
What is safflower oil usually blended with?
In India it is often blended with rice bran oil, and sometimes with sunflower or soyabean oil. The pack must state both oils and their proportions. IFCT 2017 does not specify the partner oil for its sample.
Is blended oil safe?
Yes. Blended edible oils are permitted by Indian food regulators when properly labelled. Buy sealed packs from known brands, check the oils listed, and avoid loose oil of uncertain origin.
Can blended safflower oil be used for deep-frying?
Yes, it is more stable than plain safflower oil because of its higher monounsaturated share. Use fresh oil, keep the heat steady, and avoid reusing the same oil repeatedly.
Related foods and tables
Safflower oil
Nutrition per 100 g, from IFCT 2017.
Rice bran oil
Nutrition per 100 g, from IFCT 2017.
Sunflower oil
Nutrition per 100 g, from IFCT 2017.
Soyabean oil
Nutrition per 100 g, from IFCT 2017.
Groundnut oil
Nutrition per 100 g, from IFCT 2017.
Learn to use this data
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