Cooking oils and fats · IFCT 2017
Safflower oil: nutrition per 100 g
Per 100 g, safflower oil carries 76.78 g polyunsaturated fat, 14.04 g monounsaturated fat and 9.19 g saturated fat, according to IFCT 2017. That polyunsaturated share is the highest of the 14 oils and fats, and only mustard oil has less saturated fat. But its plant omega-3, 130 mg, ranks last of the 10 oils with a value, so nearly all of that fat is omega-6.
About safflower oil
Safflower is a thistle-like crop with bright orange flowers, grown on the black soils of Maharashtra, especially Marathwada and Solapur, and in north Karnataka and Telangana. Its oil is kardai tel in Marathi, kusum ka tel in Hindi and kusube enne in Kannada. In Marathwada villages it was pressed in a local ghani and used every day long before branded oils existed, and the petals were once used as a dye and a cheap substitute for saffron.
Today most safflower oil is refined and sold in bottles as a light oil for dal tadka, sabzi, chapati and shallow-frying. Its neutral taste lets spices lead. In Maharashtrian kitchens it goes into phodni for pohe and usal, bhaji and thalipeeth, the same everyday roles that groundnut oil plays elsewhere in the state.
There are two kinds of safflower oil in the world. The traditional Indian type, which IFCT 2017 appears to describe, is rich in linoleic acid, an omega-6 fat. Newer high-oleic varieties are bred to carry mostly monounsaturated fat instead. If the label says high-oleic, the profile on this page does not apply.
What safflower oil brings to a meal
- 01
Most polyunsaturated fat of any oil
Safflower oil has 76.78 g polyunsaturated fat per 100 g, the most of any oil or fat in IFCT 2017. Nearly all of it is linoleic acid, an omega-6 fat.
- 02
Very low saturated fat
At 9.19 g saturated fat per 100 g, safflower oil is the second least saturated oil in the tables, after mustard oil.
- 03
Little omega-3
It carries 130 mg of alpha-linolenic acid per 100 g, the lowest of the 10 oils with a value and 67th of 203 foods. The balance of omega-6 to omega-3 is therefore very wide.
- 04
Little monounsaturated fat
Safflower oil has only 14.04 g monounsaturated fat per 100 g; only coconut oil has less among the oils and fats.
Safflower oil 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 | 9.19 g | ||
| Monounsaturated fat | 14.04 g | ||
| Polyunsaturated fat | 76.78 g | ||
| Omega-3 (alpha-linolenic acid) | 130 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: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/oils-and-fats/safflower-oil/
Where safflower oil 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 |
|---|---|---|---|
| Energy | 884 kcal | 9th of 14 | 9th of 257 |
| Omega-3 (alpha-linolenic acid) | 130 mg | 10th of 10 | 67th of 202 |
How safflower oil is eaten
- Phodni for pohe and usal: mustard seeds, hing, turmeric and curry leaves crackled in kardai oil.
- Dal and sabzi: a light, neutral oil for everyday cooking at moderate heat.
- Chapati and thalipeeth: brushed on the tawa while cooking.
- Salad dressings and chutneys: used raw, where its neutral taste helps.
- Shallow-frying: cutlets and fish on a tawa rather than long deep-frying.
Before you plan around it
So much polyunsaturated fat makes safflower oil the least stable of the common oils under heat, so it suits tadka and moderate cooking better than a deep-frying kadai that is reused. Because its fat is almost all omega-6 with very little omega-3, using it alone tilts the diet's balance; rotating with mustard or soyabean oil, or using a blended version, evens it out. Safflower oil's energy, about 884 kcal per 100 g, is calculated from its fat because IFCT 2017 records none for oils, and it is no lighter than any other oil despite its reputation. Keep it in a cool, dark place so it does not go rancid.
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
Is safflower oil good for the heart?
It is very low in saturated fat, 9.19 g per 100 g in IFCT 2017, and rich in polyunsaturated fat, which is linked with healthier blood cholesterol. It has little omega-3, though, so it works best rotated with other oils. People with heart disease should plan fats with their doctor.
What is kardi oil?
Kardi or kardai oil is the Marathi name for safflower oil, pressed from the seeds of the safflower plant grown in Maharashtra and Karnataka. In Hindi it is kusum ka tel, and in Kannada kusube enne.
Is safflower oil good for deep-frying?
Not ideal. With 76.78 g polyunsaturated fat per 100 g, it oxidises faster than oils richer in monounsaturated or saturated fat when heated for long. It suits tadka and shallow-frying better. High-oleic safflower oil is more heat-stable.
What is the difference between safflower oil and blended safflower oil?
Plain safflower oil is almost all polyunsaturated fat. Blended safflower oil is mixed with another oil, often rice bran oil, to add monounsaturated fat and omega-3. IFCT 2017 lists the two separately.
Related foods and tables
Safflower oil, blended
Nutrition per 100 g, from IFCT 2017.
Safflower seeds
Nutrition per 100 g, from IFCT 2017.
Sunflower oil
Nutrition per 100 g, from IFCT 2017.
Rice bran oil
Nutrition per 100 g, from IFCT 2017.
Mustard oil
Nutrition per 100 g, from IFCT 2017.
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