Saffron, per 100 g: 310 kcal, 11.4 g protein, 65.4 g carbohydrate, 3.9 g fibre, 5.9 g fat. Figures are the USDA reference values for “Spices, saffron”.
At 100 g it reaches the EU threshold to be called a source of manganese, vitamin c, potassium, iron. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Source of protein15% of the energy in this food is proteinSource of fibre3.9 g fibre per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 310 kcal | |
| Protein | 11.4 g | |
| Fat | 5.85 g | |
| of which saturates | 1.59 g | |
| of which monounsaturates | 0.429 g | |
| of which polyunsaturates | 2.07 g | |
| Carbohydrate | 65.4 g | |
| Fibre | 3.9 g | |
| Water | 11.9 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 111 mg | 13.9% |
| Iron | 11.1 mg | 79.3% |
| Magnesium | 264 mg | 70.4% |
| Phosphorus | 252 mg | 36% |
| Potassium | 1,724 mg | 86.2% |
| Sodium | 148 mg | |
| Zinc | 1.09 mg | 10.9% |
| Copper | 0.328 mg | 32.8% |
| Manganese | 28.4 mg | 1,420% |
| Selenium | 5.6 µg | 10.2% |
| Vitamins | ||
| Vitamin A | 27 µg | 3.38% |
| Vitamin D | 0 µg | |
| Vitamin C | 80.8 mg | 101% |
| Thiamine (B1) | 0.115 mg | 10.5% |
| Riboflavin (B2) | 0.267 mg | 19.1% |
| Niacin (B3) | 1.46 mg | 9.13% |
| Vitamin B6 | 1.01 mg | 72.1% |
| Folate | 93 µg | 46.5% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Manganese1,420% NRV per 100 g
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
High in Vitamin C101% NRV per 100 g
- Vitamin C contributes to the normal function of the immune system
- Vitamin C contributes to normal collagen formation for the normal function of blood vessels
- Vitamin C increases iron absorption
High in Potassium86.2% NRV per 100 g
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
High in Iron79.3% NRV per 100 g
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
High in Vitamin B672.1% NRV per 100 g
- Vitamin B6 contributes to normal energy-yielding metabolism
- Vitamin B6 contributes to normal homocysteine metabolism
High in Magnesium70.4% NRV per 100 g
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
High in Folate46.5% NRV per 100 g
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
High in Phosphorus36% NRV per 100 g
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
High in Copper32.8% NRV per 100 g
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
Source of Riboflavin (B2)19.1% NRV per 100 g
- Riboflavin contributes to normal energy-yielding metabolism
- Riboflavin contributes to the maintenance of normal skin
Source of protein14.7% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Spices, saffron (FDC ID 170934). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.