scored 93/100
Also known as crocus sativus, kesar, zaffran, saffron threads
Saffron is the dried stigma of Crocus sativus and the world's most expensive spice, rich in the carotenoids crocin and crocetin plus safranal.
1.2 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 93.
Saffron is the hand-harvested dried stigma of the Crocus sativus flower, each gram requiring roughly 150 flowers picked and processed by hand, making it the most expensive spice in the world by weight. Though consumed in tiny pinches, its per-100g profile (~310 kcal) is striking: it is among the richest dietary sources of manganese (~28 mg/100g) and supplies high potassium (~1,724 mg), magnesium, iron, and vitamin C. Saffron's prized bioactives are the apocarotenoids crocin (the water-soluble pigment behind its golden color) and crocetin, plus the volatile aroma compound safranal and the bitter glycoside picrocrocin. Clinical research links crocin and safranal to mood support and antioxidant and neuroprotective activity. Used by the pinch, saffron transforms paella, risotto Milanese, Persian rice, and bouillabaisse with its honeyed, floral aroma and luminous color. Because the actives are heat- and light-sensitive, threads are typically steeped in warm liquid before use.
Crocin and safranal modulate serotonin reuptake and dopaminergic signaling, with multiple trials showing antidepressant-comparable effects at standardized doses
Crocetin and crocin quench free radicals and reduce neuronal lipid peroxidation and inflammation
Crocin improves microcirculation and protects retinal cells from oxidative damage
Saffron's actives have no strict circadian dependency, though mood-support studies often use a consistent daily dose.
Fasting-compatible
Used in milligram pinches; fasting-compatible.
Per 100 g of the default form. Bars show how much higher or lower saffron is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
Saffron is classified as a herbs & spices. Saffron is the dried stigma of Crocus sativus and the world's most expensive spice, rich in the carotenoids crocin and crocetin plus safranal.
Saffron scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Vitamin C, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 2 g serving provides about 0.2 g of protein (~0% of the 50 g daily value).
Not really. A 2 g serving provides about 0.1 g of fiber (~0% of the 28 g daily value).
In a 2 g serving, saffron is highest in Manganese (~25% DV).
Yes — it fits comfortably in most keto plans. A 2 g serving has about 1.2 g of net carbs (1.3 g total minus 0.1 g fiber).
Best any time of day. Saffron's actives have no strict circadian dependency, though mood-support studies often use a consistent daily dose.
A typical serving is around 2 g (~6 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating saffron alongside several other herbs & spices sources.
Saffron pairs nicely with: Steep threads in warm water, milk, or broth before adding because crocin and safranal are water-soluble and release on infusion; Pair with fat-containing rice and seafood dishes where its color and aroma distribute evenly.
Encyclopedia entries that supply the same signature nutrients saffron contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients saffroncontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.