Safflower Seeds Calories & Nutrition Calculator

Dehulled safflower seed kernels contain 34.1mg vitamin E (alpha-tocopherol) per 100g — 227% of the daily value and among the highest vitamin E concentrations in any commonly available whole food. Only sunflower seed kernels (35.2mg) are comparable. Almonds at 25.6mg, hazelnuts at 15.0mg, and pine nuts at 9.3mg rank well below ^[1][2].

Per 1 tablespoon of kernels (9g): 3.07mg vitamin E (20% DV). Per 1 oz (28g): 9.55mg (64% DV). Even a small 2-tablespoon addition to a meal provides 6.14mg vitamin E (41% DV) — nearly half the daily requirement from a modest portion ^[1][3].

The vitamin E in safflower seeds is primarily in the oil fraction. Safflower oil (pressed from these seeds) retains most of this vitamin E. The high-linoleic variety of safflower has slightly more vitamin E than the high-oleic variety. For food journaling, safflower seeds are one of the most vitamin E-efficient foods per calorie.

Safflower seed kernels provide 53.4mcg selenium per 100g — 97% of the daily value and the second-highest among commonly consumed seeds after Brazil nuts (1,917mcg). Among more widely consumed options, sunflower seeds have 53.0mcg, chia seeds 55.2mcg, and flaxseed 25.4mcg. Most tree nuts have under 10mcg ^[1][2].

Per 1 tablespoon of kernels (9g): 4.81mcg selenium (9% DV). Per 1 oz (28g): 14.95mcg (27% DV). While safflower seeds don't approach Brazil nuts' extreme selenium density (1–2 nuts = 100% DV), their per-ounce contribution is substantial and more practical to consume in typical quantities ^[1].

Selenium content in seeds varies with soil selenium content where the plant was grown. Seeds from selenium-rich soils can have significantly higher concentrations. For food journaling, the 53.4mcg/100g value from USDA provides a reliable baseline, but actual content may vary by geographic origin.

Safflower seeds contain 38.45g total fat per 100g, but the fatty acid composition depends entirely on the cultivar type. High-linoleic safflower has 68–83% linoleic acid (omega-6) and only 10–15% oleic acid. High-oleic safflower has 74–80% oleic acid (omega-9) and only 12–20% linoleic. These are the same species (*Carthamus tinctorius*) bred for different oil profiles ^[2][3].

The USDA reference value (3.68g saturated, ~34.8g unsaturated) reflects the high-linoleic type, which is the traditional variety. The unsaturated-to-saturated ratio is approximately 9.5:1 for high-linoleic and 9:1 for high-oleic — both exceptionally favorable. Total saturated fat is low at just 3.68g per 100g ^[1][4].

For food journaling, the cultivar type matters more than for almost any other seed: high-linoleic safflower is an omega-6 source, while high-oleic safflower is functionally similar to olive oil in fatty acid composition. Most Indian traditional varieties are high-linoleic. Modern commercial safflower oil is increasingly high-oleic.

Safflower seed kernels provide 160mcg folate per 100g — 40% of the daily value. Among seeds and nuts, only peanuts (240mcg) and sunflower seeds (227mcg) consistently exceed this. Flaxseed (87mcg), sesame (97mcg), and most tree nuts (25–98mcg) have less ^[1][2].

Per 1 tablespoon (9g): 14.4mcg folate (4% DV). Per 1 oz (28g): 44.8mcg (11% DV). Combined with the thiamine contribution (1.16mg/100g, 97% DV), safflower seeds are a notable dual B-vitamin source — a distinctive characteristic not common among oilseeds ^[1].

Folate is heat-sensitive, so roasted safflower seeds likely have reduced folate (estimated 20–30% loss during high-temperature roasting). For food journaling, raw or lightly processed kernels deliver the most folate. Ground safflower seed powder used in chutneys retains most folate if not heavily cooked.

Dehulled safflower seed kernels have 517 kcal per 100g, while whole seeds with hull have approximately 400 kcal per 100g — a 23% difference. The hull is primarily indigestible fiber (adding ~22g fiber per 100g of whole seed) with negligible fat or protein, which dilutes the calorie density without adding absorbed energy ^[1][5].

In Indian cooking, safflower seeds (kusum/kardai) are used in both forms: whole seeds are roasted and ground for chutneys in Maharashtra and Karnataka, while dehulled kernels are pressed for oil. The hull adds textural interest but also anti-nutritional factors (tannins) that may reduce mineral absorption. A typical chutney serving uses 10–15g of whole seeds (40–60 kcal) ^[4][5].

For food journaling, select the correct variant: dehulled kernels (517 kcal) for processed forms, oil extraction calculations, and snack seeds; whole seeds (400 kcal) for chutney, powder, and preparations using the intact seed. The per-tablespoon difference is about 10 kcal (47 vs. 36 kcal) — meaningful over accumulated daily use.