When it comes to cooking oils, two popular contenders have been competing for the top spot: safflower oil and olive oil. These oils have unique flavors, smells, and nutritional profiles. But which one is truly the best?
In this article, I’ll take a closer look at safflower oil and olive oil, exploring where they come from, what they’re made of, and how they perform when heated and used in cooking. Let’s go!
Comparing safflower oil vs olive oil
| Safflower oil | Olive Oil (Extra Virgin) | Olive Oil (Light/Pure/Regular) | Olive Oil (Virgin oil) | |
| Solid or Liquid? | Liquid | Liquid | Liquid | Liquid |
| Smoke Point (Fahrenheit) | 475-500 degrees | 350 degrees | 390-470 degrees | 350 degrees |
| Primary Fat | Monounsaturated | Monounsaturated | Monounsaturated | Monounsaturated |
| Taste | Neutral | Grassy | Neutral | Mildly grassy |
| Good for Cooking… | Raw, low, moderate, and high heat | Raw, low heat | Raw, low, moderate, and high heat | Raw, light heat, moderate heat |
| Allergens | Safflower | Olive, olive pollen | Olive, olive pollen | Olive, olive pollen |
| Gluten-free? | Yes | Yes | Yes | Yes |
| Keto? | Yes | Yes | Yes | Yes |
| Paleo? | No | Yes | If it is not refined | Yes |
| Vegan? | Yes | Yes | Yes | Yes |
Differences between safflower oil and olive oil
Safflower oil and olive oil may both come from plants, but they have their own quirks.
Safflower oil is made from safflower plant seeds and has been a cooking staple for ages. It’s got a mild flavor that works well in all sorts of dishes.
On the other hand, olive oil is extracted from olives grown on olive trees in the Mediterranean. It’s got this bold, fruity taste that I absolutely love.
While both safflower oil and olive oil can undergo refining processes, cold-pressed safflower oil and olive oil have the most flavor and potential nutritional benefits. So, when it comes to choosing these oils, keep an eye out for those that proudly display the “cold pressed” label.
Extra virgin vs regular vs virgin olive oil
You may have come across terms like extra virgin, regular, and virgin olive oil. These labels denote the oil’s quality and extraction process.
Extra virgin olive oil is the best olive oil you can buy, produced from the first pressing of the olives and without any chemical treatments. It boasts a robust flavor and is best enjoyed drizzled over salads or used as a finishing touch on dishes.
Regular olive oil, also known as pure olive oil, is a blend of virgin and refined olive oils, offering a more neutral taste.
Lastly, virgin olive oil falls between extra virgin and regular olive oil in terms of flavor and quality.
Baking and cooking safflower oil vs olive oil
Let’s start with baking. Safflower oil is a great choice for baking moist and tender cakes, muffins, and quick breads. It helps to keep the baked goods light and fluffy.
Olive oil, especially extra virgin olive oil, adds a unique flavor and richness to certain baked goods. It works well in recipes like focaccia bread, olive oil cake, and even some cookies. Just make sure to choose a milder olive oil if you don’t want a strong olive flavor in your baked treats.
Safflower oil has a super high smoke point of up to 500°F, which is almost as high as avocado oil! This makes safflower oil ideal for high-heat cooking methods like deep-frying, air-frying, and stir-frying. Plus, it’s light and neutral in flavor, so it won’t overpower your dish. I love using it in pad thai because it really allows the flavors to come through.
Olive oil, particularly extra virgin olive oil has a lower smoke point (around 350°F) compared to safflower oil, making it better suited for low to medium-heat cooking or as a dressing. Heating olive oil beyond its smoke point can result in the formation of harmful compounds and a loss of its delicate flavors. If you plan on cooking above 350°F, stick to regular olive oil or safflower oil.
Can safflower oil and olive oil be substituted for each other?
Safflower oil and olive oil can be swapped in many recipes as substitutes for each other. If a recipe calls for safflower oil but you only have olive oil on hand, go ahead and use it (or check out the best substitutes). The flavors might be slightly different, but it won’t ruin the dish.
Similarly, if you’re out of olive oil and the recipe calls for it, safflower oil can step in without a problem. Just remember that olive oil has a distinct flavor, so be prepared for a slight taste change.
Nutrition: Safflower oil vs olive oil
If you take a look at the nutritional facts in the table below, you’ll see that safflower oil and olive oil look very similar at a glance. Both oils have around the same amount of calories and are low in saturated fat and high in heart-healthy monounsaturated fats.
However, olive oil also contains certain beneficial compounds like antioxidants and phytochemicals, which may offer extra health benefits.
| Per tablespoon (15mL) | Safflower oil | Olive Oil (Extra Virgin) | Olive Oil (Light/Pure/Regular) | Olive Oil (Virgin oil) |
| Calories | 120 | 120 | 120 | 120 |
| Polyunsaturated | 1.5 g | 1.5 g | 1.5 g | 1.5 g |
| Monounsaturated | 11 g | 10 g | 10 g | 10 g |
| Saturated | 1 g | 2 g | 2 g | 2 g |
| Trans | 0 | 0 g | 0 g | 0 g |
| Total Fat | 14 g | 14 g | 14 g | 14 g |
| Cholesterol | 0 | 0 | 0 | 0 |
The primary fat source is bolded.
How to store safflower oil and olive oil
To keep your safflower and olive oils fresh and flavorful, store them in a cool and dark place, away from direct sunlight and heat sources like stoves or ovens. Keep the bottles tightly sealed to prevent air and moisture from getting in.
Remember, freshness matters, so use your oils within their recommended shelf life (typically within a year or as indicated on the bottle).
Safflower oil vs olive oil: The ultimate verdict
And now, the moment you’ve been waiting for: the ultimate verdict! Drumroll, please…
While both safflower oil and olive oil have their merits, olive oil takes the crown in this battle. Its rich flavor, versatility, and nutritional benefits make it a kitchen staple for me! Whether you’re drizzling it on a caprese salad, sautéing vegetables, or preparing a flavorful marinade, olive oil never fails to impress.
FAQs
It depends on your personal preferences and culinary needs. If you’re looking for a mild-tasting oil that won’t overpower your dishes, safflower oil is a good choice. However, if you’re seeking robust flavors and health benefits, olive oil takes the lead.
Yes, safflower oil can be a suitable substitute for olive oil in recipes that require a neutral-tasting oil. Just keep in mind that the flavor profile will differ.
Both oils have their own health benefits, but olive oil often steals the spotlight due to its higher antioxidant content and heart-healthy properties. Sunflower oil, on the other hand, is a good source of vitamin E and has a higher smoke point, making it suitable for high-heat cooking methods.
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