Is safflower oil heart-healthy?

Yes, it's low in saturated fat and high in healthy unsaturated fats.

What's the best way to use safflower oil?

It's excellent for frying and as a salad dressing.

Yes, it can often replace other oils in recipes.

Fat

A versatile cooking oil with a high smoke point, ideal for frying and baking.

Per 100 g

884 kcal

1 tbsp

120 kcal

(14 g)

Protein	Carbs	Fat
0 g / 100g	0 g / 100g	100 g / 100g

Where the calories come from

Protein 0% · Carbs 0% · Fat 100%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 tbsp (14 g, 120 kcal) is 6% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 tbsp takes about 29 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Safflower Oil for Cooking is number 6 of 6 by calories per 100 g, lowest first. The similar foods average 480 kcal per 100 g.

Nutrition data updated June 13, 2026.

Serving	Grams	Calories
1 tbsp	14 g	120 kcal
100 ml	100 g	884 kcal

5/10

Use sparingly; high in calories but healthy fats.

Is safflower oil heart-healthy?: Yes, it's low in saturated fat and high in healthy unsaturated fats.
What's the best way to use safflower oil?: It's excellent for frying and as a salad dressing.
Can I substitute safflower oil for other oils?: Yes, it can often replace other oils in recipes.

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