Saffron Nutritional Facts

Saffron Nutrition Facts

Saffron, often referred to as the ‘red gold’, is a highly valued spice derived from the Crocus sativus flower. Known for its distinctive color and flavor, saffron has played a significant role in culinary arts across various cultures. Additionally, its use extends to traditional medicine, where it’s been revered for its potential health benefits.

What is Saffron?

Saffron is the dried stigma of the saffron crocus, painstakingly harvested by hand. Originating in Greece, it has been cultivated for over 3,500 years in regions of the Mediterranean, Middle East, and South Asia. Its culinary uses range from imparting a rich golden hue to dishes like paella and risottos to acting as a flavor enhancer. Medicinally, saffron has been utilized to aid digestion, boost mood, and even as an aphrodisiac.

Full Nutrient Table

Total lipid (fat)5.85g
Carbohydrate, by difference65.4g
Fiber, total dietary3.9g
Calcium, Ca111mg
Iron, Fe11.1mg
Magnesium, Mg264mg
Phosphorus, P252mg
Potassium, K1720mg
Sodium, Na148mg
Zinc, Zn1.09mg
Copper, Cu0.328mg
Manganese, Mn28.4mg
Selenium, Se5.6µg
Vitamins and Other Components
Vitamin C, total ascorbic acid80.8mg
Vitamin B-61.01mg
Folate, total93µg
Folic acid0µg
Folate, food93µg
Folate, DFE93µg
Vitamin B-120µg
Vitamin A, RAE27µg
Vitamin A, IU530IU
Vitamin D (D2 + D3), International Units0IU
Vitamin D (D2 + D3)0µg
Fatty acids, total saturated1.59g
SFA 4:00g
SFA 6:00g
SFA 8:00g
SFA 10:00g
SFA 12:00g
SFA 14:00.006g
SFA 16:01.16g
SFA 18:00.247g
Fatty acids, total monounsaturated0.429g
MUFA 16:10.003g
MUFA 18:10.39g
MUFA 20:10.006g
MUFA 22:10g
Fatty acids, total polyunsaturated2.07g
PUFA 18:20.754g
PUFA 18:31.24g
PUFA 18:40g
PUFA 20:40.013g
PUFA 2:5 n-3 (EPA)0g
PUFA 22:5 n-3 (DPA)0.006g
PUFA 22:6 n-3 (DHA)0g
Fatty acids, total trans0g
Amino acids
Alcohol, ethyl0g

Nutritional Charts for saffron

Nutrient Composition Pie Chart

Saffron is a spice known for its vibrant color and unique flavor. But did you know that it also provides a range of essential nutrients? This chart shows the proportion of different macronutrients (protein, fat, carbohydrate) and micronutrients (vitamins and minerals) in saffron. With 11.9g of water, 310kcal of energy, and 65.4g of carbohydrates, saffron is a hydrating and energy-rich ingredient. It also contains 11.4g of protein, 5.85g of fat, and 5.45g of ash, which contribute to its nutritional value. Additionally, saffron provides important minerals like calcium (111mg), iron (11.1mg), and magnesium (264mg), as well as vitamins such as vitamin C (80.8mg) and vitamin A (27µg). Including saffron in your diet can help you meet your nutritional needs while adding a burst of flavor to your dishes.

Health Benefits of Saffron

Saffron is lauded for its rich antioxidant content, which includes crocin, crocetin, safranal, and kaempferol. These antioxidants help neutralize harmful free radicals and may protect against oxidative stress. Research suggests saffron may have a positive effect on mood regulation, memory, and cognitive function, making it a subject of interest in the study of neurodegenerative diseases.

Saffron in Traditional Medicine

Historically, saffron has been used in traditional medicine systems such as Ayurveda and Traditional Chinese Medicine. It has been applied as a treatment for a plethora of conditions, from menstrual discomfort and respiratory issues to sleep disorders and inflammation.

Culinary Uses of Saffron

Saffron’s unique flavor profile, which is both floral and earthy, has made it a prized ingredient in many international cuisines. It is essential in Spanish paella, Persian rice dishes, Indian biryanis, and a variety of European soups and sauces. Beyond flavor, it also imparts a signature golden color to dishes, making it as much a visual delight as a culinary one.

Saffron Quality and Selection

When selecting saffron, look for vivid red stigmas with minimal yellow portions. The best quality saffron is labeled as ‘Grade I’ indicating high color strength and aromatic potency. Proper storage is crucial; saffron should be kept in a cool, dark place to maintain its flavor and properties.


Saffron is a multifaceted spice that not only enhances the taste and appearance of food but also offers an array of nutritional benefits. Its impressive antioxidant profile and potential health-enhancing properties make it a valuable addition to a healthy diet. To learn more about the nutrient content of saffron, consider visiting this Source.


USDA FoodData Central.

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