Safflower Seeds: Nutrients, What Research Shows and Safety
What dried safflower seed kernels contain (USDA values), why the plant is known for its oil, what research does and does not show, and safety points: flower products, allergy and children.
Content last updated . This page has not been medically reviewed.
Safflower seeds come from Carthamus tinctorius, a plant in the daisy family (Asteraceae). [9] Botanically each "seed" is an achene: a small kernel inside a thick, fibrous hull. [2] The plant is grown mainly for the oil pressed from its seeds, and whole seeds are sold mostly as bird and pet food, so safflower kernels are a little-eaten food for people. [2][3] This page looks at the dried kernel as food and keeps it apart from safflower oil, from safflower flower products and from hype. It is information, not medical advice.
Read this first
- Three different products share one name. Safflower oil (pressed from the seeds), safflower flower (used in Chinese medicine and teas) and safflower seed kernels are not the same thing. Results for one do not carry over to the others. Safflower is also not saffron (a different plant). [9]
- Eating the whole seed is rarely studied. We found no human trial of safflower kernels eaten as food. Most of what is known about "safflower" in health research concerns the oil or the flower. [2][4][5]
- Flower products: our herb page reports that a consumer drug reference lists blood thinners as medicines to check before using safflower flower, and that safety in pregnancy is not known. That is about the flower, not the seed. See safflower (the herb). [9]
- Allergy and young children: safflower is not one of the nine major US food allergens, and we found no report of food allergy to the seeds, but any food can cause a reaction. For trouble breathing or swelling of the face or throat, call 911 (or your local emergency number). The American Academy of Pediatrics lists nuts and seeds as a choking hazard for young children. [6][7]
What is in it (USDA values)
| Nutrient | Per 100 g | Per 1 ounce (28.35 g, USDA portion) | % Daily Value per ounce |
|---|---|---|---|
| Energy | 517 kcal | 147 kcal | no DV |
| Total fat | 38.45 g | 10.9 g | 14% |
| Saturated fat | 3.68 g | 1.0 g | 5% |
| Protein | 16.18 g | 4.6 g | 9% |
| Copper | 1.75 mg | 0.50 mg | 55% |
| Thiamin (B1) | 1.16 mg | 0.33 mg | 27% |
| Manganese | 2.01 mg | 0.57 mg | 25% |
| Magnesium | 353 mg | 100 mg | 24% |
| Phosphorus | 644 mg | 183 mg | 15% |
| Zinc | 5.05 mg | 1.4 mg | 13% |
| Folate (DFE) | 160 µg | 45 µg | 11% |
| Iron | 4.9 mg | 1.4 mg | 8% |
Source: USDA FoodData Central, "Seeds, safflower seed kernels, dried" (FDC 170558, SR Legacy). [1] The ounce column is the USDA household portion (1 oz) with our arithmetic. % Daily Value uses the FDA Daily Values [8]; values vary with variety, growing place and storage. USDA lists no value for fiber, vitamin E, selenium or omega-3 (ALA) in this item, which means the agency has no number for them, not that they are zero. [1]
Most of the fat is polyunsaturated: USDA lists 28.2 g of polyunsaturated fat in 38.45 g of total fat per 100 g. [1] The oil pressed from safflower seeds comes in two types: a "high-linoleic" type with about 70 to 80% linoleic acid (an omega-6 fat) and a "high-oleic" type with about 80% oleic acid (the main fat of olive oil). [2] We did not find a source that measures plant compounds such as lignans or phytosterols in the safflower kernel, so we name none.
What research says
| Health goal | What the sources found | Strength of evidence | What was studied |
|---|---|---|---|
| Copper, manganese, magnesium, thiamin intake | The kernels supply these in USDA's tables (see above). [1][8] | Established (nutrient content only) | Food composition tables |
| Total cholesterol | A Cochrane review of 19 trials (6,461 people) found that raising omega-6 fats, mostly in place of other fats, lowered total cholesterol by about 0.33 mmol/L (high quality); LDL showed no clear difference (low quality). [5] | Mixed. The trials did not test safflower kernels | Omega-6 fats (linoleic acid, oils, spreads and supplements), adults |
| Heart attacks and deaths | The same review found no clear change in deaths (risk ratio 1.00) or heart and blood vessel events (0.97), both low quality. [5] | Mixed to no good evidence of benefit | Omega-6 fats in general |
| One trial that used safflower oil and safflower margarine | In the Sydney Diet Heart Study (458 men with a recent heart event, 1966 to 1973), replacing saturated fat with safflower oil and safflower margarine was followed by more deaths: 17.6% versus 11.8% (hazard ratio 1.62, 95% CI 1.00 to 2.64). When the recovered data were added to a pooled analysis the trends were not statistically significant. [4] | Mixed. One older trial, men only, oil and margarine | Safflower oil and margarine, not seeds |
| Eating safflower kernels for any health goal | Proper evidence not found in the sources we read (searched Europe PMC and the web for trials of safflower seeds as food). | No good evidence | None found |
| Blood thinning or bleeding | Our herb page reports laboratory findings of slower clotting for safflower flower compounds. [9] Proper evidence not found for the seeds as food. | Insufficient evidence (flower: lab findings) | Flower compounds, lab studies |
Eaten as food vs taken as oil, extract or supplement. The cholesterol and heart results above come from omega-6 fats and from safflower oil and margarine. [4][5] They are not trials of eating the kernel, which also supplies protein and minerals. We did not check who funded each trial inside the Cochrane review. The Sydney Diet Heart record lists government (NIH) grants; we could not read the full funding statement. [4] Safflower flower and its extracts are covered on their own page. [9]
How much is a normal serving
There is no official serving for safflower kernels that we could find; they do not appear in the sources we read as a common food for people. The only figure is USDA's household portion for the kernels, 1 ounce (28.35 g), which gives about 147 kcal. [1] That is information, not a prescription. Whole seeds are mostly sold as bird and pet food, and the hull is described as thick and fibrous (33 to 60% of the seed by weight, with the kernel 40 to 67%). [2] The USDA values above are for the kernel, not the whole seed with hull. We found no source on whether bags sold as birdseed are meant for people to eat, so read the label.Safety, allergy and medicines
- Oil, seed, flower: keep them apart. Safflower oil is a cooking and industrial oil; the kernels are rarely eaten; the flower is used in Chinese medicine. [2][9] A trial or warning about one does not describe the others.
- Flower products, bleeding and pregnancy. Our herb page, citing a consumer drug reference and a 2025 review, reports that blood thinners and antiplatelet drugs (such as aspirin) are the main medicines flagged for the flower, that research on interactions is incomplete, that it is not known whether flower products are safe in pregnancy or breastfeeding, and that serious allergic reactions are possible, mainly in people allergic to daisy-family plants. [9] We did not find a source on safflower seeds as food in pregnancy: proper evidence not found. Ask a midwife or doctor, and see foods in pregnancy.
- Medicines. We found no source describing medicine interactions for the kernels eaten as food, so we make no claim either way. If you take a blood thinner, a pharmacist can check; see foods and medicine interactions.
- Allergy. The FDA's list of major food allergens is milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans and sesame; safflower is not on it. [6] We found no case report of food allergy to safflower seeds (proper evidence not found), but absence of reports does not mean no risk, and safflower belongs to the daisy family. [9] For trouble breathing or swelling of the face or throat, call 911. See food allergy basics and nut and seed allergy basics.
- Choking and young children. The American Academy of Pediatrics lists nuts and seeds among foods that are a choking hazard for young children and says to keep high-risk foods from children until age 4 or older, depending on development. [7] See foods for babies and toddlers.
- Safflower meal (animal feed). The leftover meal after oil is pressed contains a bitter compound and a purgative (laxative-type) compound, which can be removed by processing; the source is about farm-animal feed. [2] We do not know whether this applies to kernels eaten by people.
- Calories. The kernels are energy dense: about 147 kcal per ounce by USDA. [1] We did not find a safflower-specific weight study.
- Kidney disease, oxalate. Proper evidence not found in the sources we read.
Choosing, storing and food safety
- Seeds are mostly fat, which can go rancid and, in poor storage, mold. See storing nuts and seeds.
- Buy food-grade products for eating. We did not find a source that says birdseed is made to human food standards.
- Check the label if you have allergies, since a product may be packed in a facility that handles other allergens. [6]
Related pages
Health connections for Safflower Seeds
What research links to eating or drinking this food, and how strong the evidence is. Many studies are observational or use juice, powder, oil or extracts rather than the food as eaten; each card says which.
Mineral and thiamin content of the kernels
Established roleUSDA lists copper, manganese, magnesium and thiamin in notable amounts: one ounce gives 55%, 25%, 24% and 27% of the FDA Daily Value. USDA lists no fiber, vitamin E or selenium value for this item.
Supplements: Food composition only; no trial of safflower kernels was found.
Whole seed versus oil
Not enough evidenceSafflower is grown mainly for its oil; whole seeds are sold mostly as bird and pet food. We found no trials or serving guidance for people eating the kernels.
Supplements: Results for the oil or the flower do not apply to the kernels.
Total cholesterol and omega-6 fats
Preliminary or mixedA Cochrane review of 19 trials found omega-6 fats lowered total cholesterol (about 0.33 mmol/L, high quality) but not clearly LDL. The trials tested oils, spreads and supplements, not safflower kernels.
Supplements: Applies to omega-6 fats in general, not to eating the seed.
Heart events and deaths with safflower oil and margarine
Preliminary or mixedIn the Sydney Diet Heart Study (458 men with a recent heart event) replacing saturated fat with safflower oil and margarine was followed by more deaths (17.6% vs 11.8%, hazard ratio 1.62, 1.00 to 2.64); in the updated pooled analysis the trends were not statistically significant. The Cochrane review found no clear change in deaths or heart events.
Supplements: An oil and margarine trial, men only; not a trial of seeds.
Allergy
Not enough evidenceSafflower is not on the FDA list of nine major food allergens, and we found no report of food allergy to the seeds. Any food can cause a reaction; trouble breathing or swelling of the face or throat needs an emergency call.
Supplements: Proper evidence of seed allergy not found.
Documented risks and interactions (3)
- Safflower flower products: bleeding and pregnancy. Our herb page reports that blood thinners are the main medicines flagged for the flower, that pregnancy safety is not known, and that allergic reactions are possible in people allergic to daisy-family plants. We found no such source for the seeds as food.
- Choking and young children. The American Academy of Pediatrics lists nuts and seeds among choking hazards for young children and advises keeping high-risk foods from children until age 4 or older, depending on development.
- Calories. USDA lists 517 kcal per 100 g, about 147 kcal per ounce. We found no safflower-specific weight study.
Frequently asked questions
Can you eat safflower seeds?
USDA publishes nutrient values for dried safflower seed kernels, but the seeds are grown mainly for oil, and whole seeds are sold mostly as bird and pet food. [1][2] We found no trials or serving guidance for people eating them.
Is safflower oil the same as eating the seeds?
No. The oil is pressed from the seeds and comes in a high-linoleic and a high-oleic type. [2] Trials of omega-6 fats and of safflower oil margarine say little about eating the kernel. [4][5]
Does safflower thin the blood?
Laboratory work on compounds from the safflower flower found slower clotting, and a consumer drug reference lists blood thinners as medicines to check for the flower. [9] We found no evidence on the seeds eaten as food. Ask a pharmacist if you take a blood thinner.
Is safflower safe in pregnancy?
For flower products, our herb page reports that safety is not known. [9] For seeds as food we found no source. Ask a midwife or doctor.
Is safflower a common allergen?
It is not on the FDA's list of nine major food allergens. [6] We found no case report of food allergy to safflower seeds, but any food can cause a reaction. Call 911 for trouble breathing or swelling of the face or throat.
References
- USDA FoodData Central. Seeds, safflower seed kernels, dried (FDC 170558). SR Legacy, April 2018 release. Read 2026-10-23 (values from the project's USDA data file).
- FAO Feedipedia. Safflower (Carthamus tinctorius). Read 2026-10-23.
- University of Kentucky (eXtension). Safflower seed meal in poultry diets. Read 2026-10-23.
- Ramsden CE et al. Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis. BMJ 2013. PMID 23386268 (abstract via Europe PMC). Read 2026-10-23.
- Abdelhamid AS et al. Omega-6 fats for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev 2018. PMID 30488422 (abstract via Europe PMC). Read 2026-10-23.
- U.S. Food and Drug Administration. Food Allergies. Read 2026-10-23.
- American Academy of Pediatrics. Choking Prevention. Last updated 2/27/2026. Read 2026-10-23.
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels. Content current as of 03/05/2024. Read 2026-10-23.
- alternativemed.com. Safflower (herb page). Our own page on the flower; it cites GBIF (family Asteraceae), a consumer drug reference and a 2025 review. Read 2026-10-23.