While butter has been a tried-and-true staple of kitchens for generations, safflower oil (extracted from the safflower plant) offers a modern twist. With its impressive nutritional profile and versatile cooking properties, it’s a go-to choice for health-conscious home chefs – including myself! No matter whether you’re whipping up a decadent dessert or sauteing a medley of fresh veg, safflower oil will bring that touch of modernity you’re looking for.
Interested in experimenting and comparing? Read on!
Comparing safflower oil vs butter
| Safflower oil | Butter | |
| Solid or Liquid? | Liquid | Solid |
| Smoke Point (Fahrenheit) | 475 – 500 degrees | 300 – 350 degrees |
| Primary Fat | Monounsaturated | Saturated |
| Taste | Neutral | Buttery |
| Good for Cooking… | Raw, low heat, medium heat, high heat | Raw, low heat |
| Common allergens | Safflower | Lactose, casein |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | No | No |
| Vegan? | Yes | No |
Differences between safflower oil and butter
The biggest differences between safflower oil and butter lie in where they come from and what they’re made out of. Safflower oil is a plant-based oil that is pressed from the seeds of the safflower plant, considered a form of commercially cultivated vegetable oil. Butter is a dairy product churned from animal milk, usually cow’s milk.
One notable contrast when cooking is their smoke points. Safflower oil has a high smoke point, so it’s suitable for cooking just about everything, including things that need deep-frying. It’s great for fried food like french fries and is also often used in cosmetics as a moisturizing agent! Butter has a much lower smoke point that makes it better for low-heat cooking and baking.
Both are suitable for gluten-free and keto diets, but safflower oil has the advantage of being a vegan option. They also both contain allergens – butter containing lactose and casein and safflower oil containing safflower.
Baking and cooking with safflower oil vs butter
Baking with butter is a classic and nostalgic experience that brings a wholesome feel to the kitchen. Butter is perfect for absolutely any recipe, turning cakes and cookies golden brown and giving them a creamy and indulgent flavor.
On the other hand, safflower oil is more so my companion on my cooking adventures (stir-frying, roasting, and sauteing). Being flavorless and colorless, it lets the tastes of other ingredients shine through. And its high smoke point means I can crank up the heat without worrying about the oil breaking down or producing a burnt taste.
While safflower oil won’t produce the same richness as butter, it can still give you moist and tender baked treats. I’ve used the oil in muffins and quick breads, and it lends a delicate and light texture – all while being dairy-free.
Don’t forget that butter can come in salted and unsalted varieties, and depending on the source of the butter, will have different flavor profiles. Salted butter is good for adding flavor to dishes, but unsalted butter is ideal when you want to control the salt content.
Can safflower oil and butter be substituted for each other?
Safflower oil and butter aren’t typically great substitutes for each other. While safflower oil can be used as a substitute when you need a more neutral flavor or higher smoke point, you can’t substitute butter for safflower oil as you won’t get the rich flavor and creamy texture.
Generally, sunflower seed oil is considered the best substitute for safflower oil, and they’re often even confused with each other. For a paleo option, virgin olive oil is a great sub. For butter, ghee is closest in flavor. Looking for something in place of butter for high-heat cooking? Choose avocado oil.
Nutrition: Safflower oil vs butter
Although butter seems to be the richer and more fatty option at face value, safflower oil is actually higher in calories than butter, at 120 calories per tablespoon vs 102 calories in butter. Both also have around 14g of fat.
However, safflower oil’s primary fat source is monounsaturated fat (11g), while butter’s is saturated fat (7.3g), which isn’t considered as healthy in high amounts. Monounsaturated fats have been associated with potential health benefits such as reducing LDL cholesterol levels. But with all cooking oils or fats, moderation is key.
| Per tablespoon (15mL) | Safflower oil | Butter |
| Calories | 120 | 102 |
| Polyunsaturated | 1.5 g | 0.4 g |
| Monounsaturated | 11 g | 3.0 g |
| Saturated | 1 g | 7.3 g |
| Trans | 0 g | 0.5 g |
| Total Fat | 14 g | 14.2 g |
| Cholesterol | 0 | 30.5 mg |
The primary fat source is bolded.
How to store safflower oil and butter
Whether safflower oil is stored in the pantry or fridge, safflower oil should last about two years unopened and around one to two when opened. For butter, it’s best to transfer it from its packaging to an airtight container and store it in a separate space in the refrigerator. You’ll want to avoid storing butter near strong-smelling foods, as it is prone to absorbing odors.
Safflower oil vs butter: Which is better?
Here’s my take: safflower oil takes the crown when it comes to healthiness. It’s a great pick if you’re looking for lightness and neutral flavors in your cooking or baking. But butter has always been my choice to add richness to sauces and creamy soups or make flaky crusts or decadent desserts.
I recommend experimenting with a variety of cooking oils or fats to find your favorites!
FAQ
Safflower oil is known best for its high content of monounsaturated fats, which are considered heart-healthy. It also carries 0 trans fats and no cholesterol. But since it is still a calorie-dense oil, moderation is still important.
Safflower oil isn’t as easy to find as something like olive oil simply because it’s not as widely known or used as other cooking oils. Availability will depend on the grocery store you’re shopping at, but it’s typically more readily available online or in specialty or health food stores.
Leave a Comment