Food guide

Saffron

The world's most expensive spice by weight; a pinch colours and flavours a pot of rice.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of saffron for fair comparison. Typical serving: 0.1 g — 0 kcal per 0.1 g serving.

Nutrition information for Saffron
Nutrient	Per 100 g	Per serving (0.1 g)	Per 100 kcal
Energy	0 kcal	0 kcal	100 kcal
Protein	0 g	0 g	—
Carbohydrate	100 g	0.1 g	—
Fat	0 g	0 g	—
Fibre	0 g	0 g	—

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of saffron, with a typical serving and FDA Daily Value for adults.

Micronutrients for Saffron
Nutrient	Per 100 g	Per serving (0.1 g)	% DV
Vitamins
Vitamin A	27 µg	0.027 µg	3%
Vitamin C	80.8 mg	0.081 mg	90%
Vitamin D	0 µg	0 µg	0%
Thiamin	0.12 mg	0 mg	10%
Riboflavin	0.27 mg	0 mg	21%
Niacin	1.5 mg	0.002 mg	9%
Vitamin B6	1 mg	0.001 mg	59%
Folate	93 µg	0.093 µg	23%
Vitamin B12	0 µg	0 µg	0%
Minerals
Calcium	111 mg	0.11 mg	9%
Iron	11.1 mg	0.011 mg	62%
Magnesium	264 mg	0.26 mg	63%
Phosphorus	252 mg	0.25 mg	20%
Potassium	1724 mg	1.7 mg	37%
Sodium	148 mg	0.15 mg	6%
Zinc	1.1 mg	0.001 mg	10%
Selenium	5.6 µg	0.006 µg	10%
Copper	0.33 mg	0 mg	37%
Manganese	28.4 mg	0.028 mg	1235%

Source: USDA FoodData Central — Spices, saffron

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat saffron?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
The world's most expensive spice by weight; a pinch colours and flavours a pot of rice.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Rice, Fish, Shellfish.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.