Saffron
Saffron is the dried stigma of Crocus sativus and the world's most expensive spice, rich in the carotenoids crocin and crocetin plus safranal.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin C1.6 mg2% DV
- Vitamin B60.02 mg1% DV
- Folate1.9 mcg<1% DV
- Riboflavin0.01 mg<1% DV
- Vitamin A10.6 iu<1% DV
- Thiamin0.00 mg<1% DV
- Niacin0.03 mg<1% DV
- Manganese0.57 mg25% DV
- Magnesium5.3 mg1% DV
- Iron0.22 mg1% DV
- Potassium34.5 mg<1% DV
- Copper0.01 mg<1% DV
- Phosphorus5.0 mg<1% DV
- Selenium0.11 mcg<1% DV
- Zinc0.02 mg<1% DV
- Calcium2.2 mg<1% DV
- Sodium3.0 mg<1% DV
- Saturated Fat0.03 g
- Carotenoids~0.12 mg
- Polyphenols~3.0 mg
Score · 93/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese1235% DV
- Vitamin C90% DV
- Magnesium63% DV
- Iron62% DV
- Vitamin B659% DV
Overview
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.
Health Benefits (3)
- Supports mood and emotional well-beingmoderateCrocin and safranal modulate serotonin reuptake and dopaminergic signaling, with multiple trials showing antidepressant-comparable effects at standardized doses
- Provides neuroprotective antioxidant activitymoderateCrocetin and crocin quench free radicals and reduce neuronal lipid peroxidation and inflammation
- Supports retinal and vascular healthlimitedCrocin improves microcirculation and protects retinal cells from oxidative damage
Food Pairings
- ·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
Practical Tips
- ·Bloom a pinch in a tablespoon of warm liquid for 10 to 20 minutes to extract maximum color and flavor
- ·Store threads airtight, away from light and heat, to protect the volatile safranal
- ·Use sparingly because excess turns dishes bitter and medicinal; a pinch suffices
Optimal Timing
Saffron's actives have no strict circadian dependency, though mood-support studies often use a consistent daily dose.
Used in milligram pinches; fasting-compatible.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other herbs & spices
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.
What people ask about saffron
What is saffron?
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.
Is saffron healthy?
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.
Is saffron high in protein?
Not particularly. A 2 g serving provides about 0.2 g of protein (~0% of the 50 g daily value).
Is saffron high in fiber?
Not really. A 2 g serving provides about 0.1 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in saffron?
In a 2 g serving, saffron is highest in Manganese (~25% DV).
Is saffron keto-friendly?
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).
When is the best time to eat saffron?
Best any time of day. Saffron's actives have no strict circadian dependency, though mood-support studies often use a consistent daily dose.
How much saffron should I eat?
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.
What pairs well with saffron?
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.
Supplements that mirror Saffron's nutrient profile
Encyclopedia entries that supply the same signature nutrients saffron contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Saffron
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.