Spices, saffron
FDC 170934tsp (1 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 89 · -4 vs Spices & herbs medianSaffron threads score 89 of 100, a Strong result, though the spice ranks only 39th of 60 in Spices & herbs, a category where nutrient density per gram runs unusually high across the board. Even so, a teaspoon carries vitamin C at 90% DV, magnesium at 63% DV, iron at 62% DV, and potassium at 37% DV, all excellent.
A pinch is all most recipes call for, steeped in warm liquid before going into rice, paella, or broths, since the flavor and color are potent in tiny amounts. Its score sits below the spice category's median of 93, and a cook chasing a higher-ranked jar might reach for black pepper instead.
See how this score is calculated, build a plate around spices, saffron, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 310 kcal | 16% |
| Total fat | 5.9 g | 8% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 0 mg | 0% |
| Sodium | 148 mg | 6% |
| Carbohydrate | 65 g | 24% |
| Dietary fiber | 3.9 g | 14% |
| Sugars | - | |
| Protein | 11 g | 23% |
| Potassium | 1720 mg | 37% |
| Calcium | 111 mg | 9% |
| Iron | 11 mg | 62% |
| Magnesium | 264 mg | 63% |
| Vitamin C | 81 mg | 90% |
| Vitamin A | 27 µg | 3% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 3 kcal | 0% |
| Total fat | 0.06 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.5 mg | 0% |
| Carbohydrate | 0.65 g | 0% |
| Dietary fiber | 0.04 g | 0% |
| Sugars | - | |
| Protein | 0.11 g | 0% |
| Potassium | 17 mg | 0% |
| Calcium | 1.1 mg | 0% |
| Iron | 0.11 mg | 1% |
| Magnesium | 2.6 mg | 1% |
| Vitamin C | 0.81 mg | 1% |
| Vitamin A | 0.27 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170934Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the spices & herbs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Spices, pepper, blackDensity 90 vs 89Spices, cardamomDensity 90 vs 89Spices, fenugreek seedDensity 91 vs 89Original analysis by NutriVerdict
In the kitchen and how to use it
Saffron is the dried, thread-like stigma of the crocus flower, and because a little goes such a long way it is measured in pinches rather than spoonfuls. Cooks typically steep the threads in a small amount of warm water, broth, or milk for a few minutes to draw out their deep gold color and floral, faintly honeyed flavor before stirring that liquid into the dish. It's the defining ingredient in paella, risotto alla milanese, Persian rice, and many biryanis, and it also flavors breads, custards, and sweet milk drinks in various culinary traditions.
Because saffron threads lose potency with light, heat and air, buy them in small, tightly sealed containers and store them in a dark cupboard rather than near the stove. The numbers here are given per 100 grams of dried threads, a far larger amount than any recipe calls for, but they show why the spice is prized: it carries 90% of the Daily Value for vitamin C, 63% for magnesium, 62% for iron and 37% for potassium by that measure, alongside 11.4 grams of protein and 3.9 grams of fiber. In practice, a pinch used to color and perfume a pot of rice contributes far smaller amounts of any of these.
Frequently asked questions about spices, saffron
How do you use saffron in cooking?
Steep a few threads in warm water, broth, or milk for several minutes to release their color and flavor, then stir that liquid into rice dishes, breads, or desserts.
How should saffron be stored?
Keep the dried threads in a small, airtight container away from light and heat to preserve their color and aroma.
What nutrients is saffron rich in?
Per 100 grams, dried saffron threads provide 90% of the Daily Value for vitamin C, 63% for magnesium and 62% for iron, though a typical pinch used in cooking is a tiny fraction of that amount.