Safflower

Neutral-tasting seed oil (from Carthamus tinctorius) available in high-linoleic and high-oleic forms; used mainly as a cooking and formulation oil.

Should I eat Safflower?

On labels, safflower oil usually means a highly refined seed oil. “High‑oleic” versions are more heat‑stable and a better swap for saturated fats in packaged foods; conventional linoleic oil is more heat‑sensitive and adds omega‑6 without omega‑3.

Summary

Safflower oil comes from safflower seeds and appears in many packaged foods. It is sold in two main forms: high‑oleic (more monounsaturated fat) and conventional high‑linoleic (more omega‑6). Trials comparing dietary fats find safflower oil can lower LDL and total cholesterol when it replaces saturated fat. Most commercial safflower oil is refined, bleached, and deodorized; deodorization uses high‑temperature steam under vacuum after possible hexane extraction. Linoleic safflower oil also supplies vitamin E, about 4.6 mg per tablespoon.

Key Research Benefits

Supports healthier LDL levels

When safflower oil replaces saturated fat, clinical comparisons show LDL (“bad”) cholesterol and total cholesterol tend to drop.

High‑oleic resists oxidation

High‑oleic safflower oil shows superior thermo‑oxidative stability, helping limit breakdown during heating in manufacturing.

Adds vitamin E

About 4.6 mg of alpha‑tocopherol (vitamin E) per tablespoon of linoleic safflower oil contributes to daily intake.

Key Research Risks

Linoleic type oxidizes faster

Conventional (high‑linoleic) safflower oil breaks down more under high heat than high‑oleic versions. In fried or high‑heat‑processed foods, that can mean more oxidation products.

Highly refined, solvent‑extracted

Commercial safflower oil is typically RBD and often hexane‑extracted; solvents are removed, but the process uses high heat and multiple refining steps.

Mostly omega‑6, low omega‑3

Linoleic safflower oil is dominated by omega‑6 (linoleic acid) and provides little omega‑3. Its effect on health depends on your overall diet and what fats it replaces.

Overview

What is it?

Source: Safflower seeds

Method: Press or extract, then refine, bleach, deodorize

Processing Level: 2 / 10

Why is it used?

Purpose: Neutral seed oil used to add fat, carry flavors, and improve texture and shelf life.

Commonly found in: protein bars;snack chips;dressings;mayonnaise;baked goods

Why manufacturers choose it: Neutral flavor with high-heat stability in high‑oleic types and cost‑effective, reliable supply.

Origin

Safflower (Carthamus tinctorius L.) is an Old World thistle grown for its seeds and petals. It likely originated in the Fertile Crescent and South Asia, spread through the Middle East and Mediterranean as a dye plant (“bastard saffron”), and later became an oilseed crop in the Americas. Modern breeding created high-oleic and super-high-oleic varieties for improved heat stability and shelf life.

Process: Press or extract, then refine, bleach, deodorize

Steps

1. Crush/Press: Seeds are cleaned and mechanically pressed (expeller) to express oil.

2. Solvent extract (optional): Residual oil from pressed cake extracted with hexane, then solvent removed.

3. Degum/Neutralize: Phospholipids hydrated and removed; free acids neutralized (often with NaOH).

4. Bleach: Adsorbents (bleaching earth) remove pigments and trace impurities.

5. Deodorize: Steam-stripping under vacuum at high temperature removes volatiles/odors.

6. Winterize/Polish (optional): Further clarity/stability adjustments before packaging.

Chemicals

Hexane

Sodium hydroxide

Phosphoric acid or citric acid

Bleaching earth/clay

Steam (deodorization)

Research & Safety

Research Summary

What it is: Safflower (Carthamus tinctorius) is a thistle grown for an edible, neutral‑tasting seed oil that comes in two main types—high‑linoleic (polyunsaturated) and high‑oleic (monounsaturated). Analyses show conventional safflower oil is rich in linoleic acid and alpha‑tocopherol (vitamin E). In clinical comparisons of culinary fats, safflower oil performs well for lowering LDL and total cholesterol when it replaces saturated fat. High‑oleic breeding has further improved heat stability for cooking. Together, this means safflower oil can be a heart‑friendly swap in place of butter or other high‑saturated‑fat options. [Composition and vitamin E: Matthäus & Özcan 2015; vitamin E list: USDA NAL 2018; lipid effects: Schwingshackl et al., 2018; high‑oleic performance: Adjonu et al., 2025]. Where the nuances are: Stability and health effects depend on type and use. Super‑high‑oleic safflower shows long induction times and better thermo‑oxidative stability during frying than many conventional seed oils, while linoleic‑rich oils are best kept to cold uses to limit oxidation at high heat. Concerns that omega‑6 fats are pro‑inflammatory have not been supported in large reviews; major bodies conclude omega‑6 is beneficial when replacing saturated fat, though balancing intake with omega‑3 sources remains prudent. Commercial oils are usually refined, bleached, and deodorized, which strips proteins (lowering allergy risk) and uses steam‑deodorization to remove volatiles; hexane used in extraction is removed and can be undetectable in finished oil. [High‑heat stability: Adjonu et al., 2025; omega‑6 evaluations: AHA advisory 2009; refining/solvent/deodorization: Penn State Extension 2025; AOCS resources 2024; FDA GRN 000652].

Digestive Effects

Typical culinary amounts are well tolerated. Like any fat, very large single servings can occasionally cause fullness or mild GI discomfort. Because refined safflower oil contains negligible protein, classic allergic GI reactions are uncommon. People with fat‑malabsorption disorders should follow their clinician’s guidance on total fat intake.

Limit Consumption

For heart health, the strongest evidence is for replacing saturated fats with unsaturated oils like safflower to improve blood lipids; network meta‑analysis ranks safflower favorably for LDL reduction. High‑oleic versions are preferable for people who frequently cook at high heat due to better thermal stability. Refined oils are generally exempt from U.S. major allergen labeling because highly refined oils contain little to no allergenic protein; nevertheless, individuals with seed or ragweed family allergies should introduce cautiously. A specialty gamma‑linolenic acid (GLA)–enriched safflower oil has an FDA “no questions” GRAS letter for specified uses, supporting safety under intended conditions. [Schwingshackl et al., 2018; FDA FALCPA; FDA GRN 000652].

Fact Sheet

Regulatory Status

US FDA: Edible vegetable oil (general use). GLA-enriched safflower oil has GRAS notice (GRN 652).

EU Status: Permitted as food oil; not an Annex II major allergen.

Codex INS: Not applicable (table oil, not a listed additive).

JECFA ADI: Not specified / Not applicable for edible oils.

ESG & Sustainability

Environmental Footprint: Grown in semi-arid regions; deep roots can scavenge nitrates and reduce leaching in rotations.

Sustainability: Drought and salinity tolerance allow cultivation on marginal lands; rotational benefits reported.

Animal Welfare: Not applicable (plant-derived).

Carbon Footprint: Comparable to other refined seed oils; specific LCA for safflower varies by region/inputs (data limited).

Allergens and Diet

Allergen Status: None

Diet Compatibility: Vegan, Vegetarian, Kosher, Halal, Gluten-free, Dairy-free, Non-GMO

Natural Alternatives

Extra-virgin olive oil

Source: Olives

Processing Level: Light

Common Uses: Dressings, sautéing, bars (small %)

Replacement Benefit: Naturally high in oleic acid with polyphenols when minimally processed.

Why it's not used: Safflower is cheaper, more neutral in flavor, and available as HO for high-heat and long shelf life.

Avocado oil

Source: Avocado pulp

Processing Level: Moderate

Common Uses: High-heat cooking, bars (small %)

Replacement Benefit: High in oleic acid; unrefined versions retain minor bioactives.

Why it's not used: Avocado oil is costlier and has a stronger flavor than refined safflower oil.

High-oleic sunflower oil

Source: Sunflower seeds

Processing Level: Moderate

Common Uses: Chips, bars, frying

Replacement Benefit: Similar fatty acid profile to HO safflower; widely accepted.

Why it's not used: Safflower can be more neutral and priced competitively depending on market.

Citations

Fatty acid composition and tocopherol profiles of safflower seed oils

2015-10-16

Matthäus B., Özcan M.M. • Journal of the American Oil Chemists' Society

Effects of oils and solid fats on blood lipids

2018-08-16

Schwingshackl L., et al. • Nutrients

The Performance of the Super-High-Oleic Acid Safflower Oil

2025-06-20

Adjonu R., et al. • Foods or related journal (open-access article)

Vitamin E (alpha-tocopherol) food list

2019-01-01

USDA • USDA NAL

Processing Edible Oils (RBD overview)

2025-08-19

Penn State Extension • Penn State Extension

Deodorization

2024-11-30

AOCS • AOCS

Solvent Extraction

2024-11-30

AOCS • AOCS

Agency Response Letter GRAS Notice No. GRN 000652 (GLA-safflower oil)

2018-03-28

FDA • FDA (GRAS Inventory)

Rotating Safflower with Wheat Can Boost Farmers' Profits

1998-04-01

USDA ARS • USDA ARS

Commercial Item Description – Salad Oils, Vegetable (FALCPA note on refined oils)

2021-04-14

USDA AMS • USDA AMS