Know what’s on your plate
Saffron
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 310 kcal —
- Protein 11 g 23%
- Carbohydrate 61 g 22%
- Fat 5.9 g 8%
- Saturated fat 1.6 g 8%
- Fibre 3.9 g 14%
- Sodium 148 mg 6%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 27 µg 3%
- Vitamin C 80.8 mg 90%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.12 mg 10%
- Riboflavin (B2) 0.27 mg 21%
- Niacin (B3) 1.5 mg 9%
- Vitamin B6 1 mg 59%
- Folate (B9) 93 µg 23%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 111 mg 9%
- Iron 11.1 mg 62%
- Magnesium 264 mg 63%
- Phosphorus 252 mg 20%
- Potassium 1724 mg 37%
- Zinc 1.1 mg 10%
- Copper 0.33 mg 36%
- Manganese 28.4 mg 1235%
- Selenium 5.6 µg 10%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 310 | 11 g | 62 g | 5.9 g |
| 1 × tsp | 0.7 g | 2 | 0.1 g | 0.4 g | 0 g |
| 1 × tbsp | 2.1 g | 7 | 0.2 g | 1.3 g | 0.1 g |
| 2 × tsp | 1.4 g | 4 | 0.2 g | 0.9 g | 0.1 g |
| ½ × tsp | 0.4 g | 1 | 0 g | 0.2 g | 0 g |
| 3 × tsp | 2.1 g | 7 | 0.2 g | 1.3 g | 0.1 g |
| 4 × tsp | 2.8 g | 9 | 0.3 g | 1.7 g | 0.2 g |
Similar foods
Questions about Saffron
How much saffron should you use in a dish?
A pinch—about 10–20 threads—is usually enough for a meal serving four people. Bloom it in a little warm water or stock first; a level teaspoon weighs about 0.7 g and is far more than most recipes need.
How do you get the most flavour and colour from saffron?
Lightly crush the threads, then steep them in a few tablespoons of warm water, milk or stock for 10–20 minutes. Stir the liquid and threads into the dish; adding saffron straight to a large pot can leave its flavour unevenly distributed.
When should you add saffron while cooking?
Add the steeping liquid once there is enough moisture in the dish for its colour and aroma to spread. For rice, stir it into the cooking liquid before the rice goes in; for a sauce or stew, add it during cooking rather than frying the delicate threads in a hot, dry pan.
How should you store saffron?
Keep the threads in a tightly sealed, opaque container in a cool, dry cupboard, away from the cooker and sunlight. Whole threads retain their aroma longer than ground saffron; use a dry spoon or fingers so moisture does not get into the jar.
What dishes go well with saffron?
Saffron is classic in paella, risotto alla Milanese, bouillabaisse and Persian rice dishes. It also pairs well with fish, prawns, chicken, eggs, citrus and dairy; use a light hand so its floral, honeyed aroma does not overpower the other ingredients.
Can you use turmeric instead of saffron?
Turmeric gives food a golden colour but has an earthy, peppery flavour rather than saffron’s floral aroma, so it is not a close substitute. Use a small pinch for colour in rice or soup, and add a little lemon zest if you want more fragrance.
How can you tell whether saffron is genuine?
Saffron consists of deep red, trumpet-shaped threads with slightly orange tips; powder is easier to adulterate. Put a few threads in warm water: genuine saffron releases colour gradually and remains recognisable, while a quick, vivid dye release can be a warning sign.
Is saffron a source of iron?
Yes. A teaspoon is only about 0.7 g, so it contributes little in an ordinary serving despite saffron being a source of iron per 100 g.
Source: USDA FoodData Central 170934 · per 100 g · carbohydrate per EU label, fibre excluded
