Which Oil is More Unsaturated, Safflower Oil or Olive Oil?

November 27, 2025 •

2 min read

Safflower oil and olive oil are both praised for their unsaturated fat content, but a closer look reveals that standard safflower oil has a slightly higher percentage of total unsaturated fats, with an estimated 89%, compared to olive oil's average of 86%. This seemingly simple comparison is complicated by the presence of two distinct types of safflower oil.

Quick Summary

This oil comparison explores the key differences in fatty acid composition between olive oil and the two varieties of safflower oil, detailing their unique health benefits and best applications in cooking.

Key Points

Safflower Has Two Types: Standard safflower oil is high in polyunsaturated fat (PUFA), while high-oleic safflower oil is rich in monounsaturated fat (MUFA), similar to olive oil.
Olive Oil is MUFA-Rich: Olive oil, particularly extra virgin, is primarily composed of heart-healthy monounsaturated fats and contains valuable antioxidants.
Heat Stability Varies: High-oleic safflower oil has a very high smoke point suitable for frying, while standard safflower has low heat stability. EVOO has moderate heat stability.
Antioxidants are Key: Only extra virgin olive oil is a significant source of potent antioxidants like polyphenols and Vitamin E, which offer anti-inflammatory benefits.
Choice Depends on Use: Select high-oleic safflower for neutral-flavored, high-heat cooking, and extra virgin olive oil for flavor, health benefits, and everyday cooking.

Understanding Unsaturated Fats: Monounsaturated vs. Polyunsaturated

Unsaturated fats are categorized into monounsaturated (MUFAs) and polyunsaturated (PUFAs). Olive oil is primarily a MUFA, rich in oleic acid, known for its heat stability and heart health benefits. Standard safflower oil, on the other hand, is high in PUFAs, specifically linoleic acid (an omega-6), which are less stable when heated.

Safflower Oil: The Two Distinct Profiles

There are two main types of safflower oil: high-linoleic and high-oleic, with different fatty acid compositions.

High-Linoleic Safflower Oil

This traditional type is high in polyunsaturated fat (70-80% linoleic acid) and low in monounsaturated fat. Its low heat stability makes it best for cold uses like dressings.

High-Oleic Safflower Oil

This modern variety is similar to olive oil, containing 70-85% monounsaturated fat (oleic acid). Its high MUFA content provides greater heat stability, making it suitable for frying and baking.

Olive Oil: A Monounsaturated Powerhouse

Extra Virgin Olive Oil (EVOO) is rich in monounsaturated fat (55-85% oleic acid) and potent antioxidants like polyphenols and vitamin E, contributing to its anti-inflammatory effects and distinct flavor. EVOO has moderate heat stability (smoke point around 380°F), making it good for sautéing and roasting.

Fatty Acid Profile Comparison


Feature	High-Linoleic Safflower Oil	High-Oleic Safflower Oil	Extra Virgin Olive Oil
Dominant Fat	Polyunsaturated (Omega-6)	Monounsaturated (Omega-9)	Monounsaturated (Omega-9)
Fatty Acid Profile	~75% Linoleic acid	~75% Oleic acid	~73% Oleic acid
Total Unsaturated Fat	~89%	~89% (MUFA + PUFA)	~86% (MUFA + PUFA)
Heat Stability	Low	High	Moderate (EVOO)
Best Culinary Use	Cold dressings, marinades	High-heat cooking, frying	Everyday cooking, finishing
Antioxidants	Low (some Vitamin E)	Low (some Vitamin E)	High (Polyphenols, Vit E)
Flavor	Neutral	Neutral	Fruity, peppery, earthy

The Final Verdict: Choosing the Right Oil for Your Needs

While standard safflower oil has a slightly higher total unsaturated fat percentage, its high PUFA content makes it less stable for heat and potentially problematic for the omega-6 to omega-3 balance. High-oleic safflower oil is similar to olive oil in its high MUFA content and offers a higher smoke point but lacks EVOO's beneficial antioxidants. Therefore, choose high-oleic safflower oil for high-heat cooking where a neutral flavor is preferred, and extra virgin olive oil for everyday cooking, flavor, and antioxidant benefits.

For more information on selecting healthy cooking oils, refer to the Harvard T.H. Chan School of Public Health.

Conclusion

In summary, while standard safflower oil has a slightly higher total unsaturated fat content (primarily PUFA), olive oil is rich in MUFAs and antioxidants. High-oleic safflower oil provides heat stability and MUFAs comparable to olive oil but without the antioxidants. The optimal choice depends on your cooking method and health priorities.

Frequently Asked Questions

Extra virgin olive oil is healthier due to its MUFAs and antioxidants. High-oleic safflower is a good source of MUFAs but lacks the antioxidants. Standard safflower's high omega-6 content can be pro-inflammatory if not balanced with omega-3s.

Olive oil is mostly monounsaturated fat (oleic acid), while standard safflower is mostly polyunsaturated fat (linoleic acid). High-oleic safflower is high in monounsaturated fat.

You can substitute high-oleic safflower for olive oil in high-heat cooking. Standard safflower oil is not suitable for high heat due to its low smoke point.

High-oleic safflower oil is better for high-heat cooking (frying) with a smoke point around 450°F. EVOO is better for moderate heat (sautéing, roasting) with a smoke point around 380°F.

Both offer heart-healthy MUFAs, but only extra virgin olive oil contains significant antioxidants and anti-inflammatory polyphenols.

Safflower oil has some vitamin E, but not the variety or concentration of antioxidants, like polyphenols, found in extra virgin olive oil.

High omega-6 intake without balanced omega-3s may increase inflammation, making high-oleic safflower oil potentially preferable over the high-linoleic type.