Safflower oil is keto-friendly (0g net carbs) but only a moderate choice due to its fatty-acid profile. High-oleic safflower is mostly monounsaturated and better for high heat; high-linoleic types are very high in omega-6 and best limited. Prefer avocado, olive, coconut oil, or ghee for everyday use.
Safflower oil is keto-friendly (0g net carbs) but only a moderate choice due to its fatty-acid profile. High-oleic safflower is mostly monounsaturated and better for high heat; high-linoleic types are very high in omega-6 and best limited. Prefer avocado, olive, coconut oil, or ghee for everyday use.
Per 100g (raw)
Source: USDA FoodData Central
If using safflower, choose high-oleic refined for searing steaks or stir-frying vegetables at high temperatures.
Acceptable for deep frying keto foods due to a high smoke point—use sparingly and avoid repeated reuse of oil.
Quickly sear chicken thighs or salmon; finish with butter or olive oil for flavor and a better fat profile.
With high-oleic, cold-pressed safflower, whisk with vinegar-apple-cider, lemon, and mustard for a neutral dressing.
Toss zucchini or cauliflower-rice lightly, roast hot, and season after with olive-oil or ghee for flavor.
Reserve for situations needing neutral flavor and high heat; prefer avocado-oil, olive-oil, coconut-oil, or ghee day-to-day.