Saffron is the dried stigmas of Crocus sativus, requiring around 75,000 flowers to produce 500g, making it the most expensive spice in the world by weight. Its golden colour comes from crocin and crocetin carotenoids; its flavour from safranal. While nutritionally negligible in the tiny amounts used (typically 0.1-0.3g per dish), its bioactive compounds are the subject of active research for mood, cognitive function, and appetite regulation.
Steep saffron threads in 2-3 tablespoons of hot (not boiling) water for 15 minutes before adding to dishes — this extracts the colour and flavour far more effectively than adding directly. Avoid counterfeit saffron — real saffron turns water deep gold slowly, not instantly.
Where Saffron Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 1,720 mg | 86% | |
| Phosphorus | 250 mg | 36% | |
| Calcium | 110 mg | 14% | |
| Manganese | 28.4 mg | 1420% | |
| Iron | 11.1 mg | 79% | |
| Copper | 0.330 mg | 33% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Folate | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.