14 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in saffron?
3.1kcal
in a 1 g pinch
310 kcal per 100 g.
Source: UK CoFID 2021, record 13-852. Checked 5 October 2026.
0.06 gFat
0.11 gProtein
0.62 gCarbohydrate
14 %Daily manganese
What’s in a 1 g pinch
More than half of a pinch is carbohydrate, 0.42 g of it sugars and 0.19 g starch.
- 0.06 gFat
- 0.11 gProtein
- 0.62 gCarbohydrate
- 0.12 gWater
- 0.1 gMinerals and the rest
Above average for herbs and spices
Saffron is 310 kcal per 100 g. The 35 herbs and spices in this database average 193.
Saffron310
Herbs and spices average193
High in sugar
42.4 g of sugars per 100 g, which is red on a UK traffic-light label (the line is 22.5 g).
Sugars, per pinch0.42 g
Salt, per pinch0 g
Vitamins and minerals in saffron
Five of the 11 reach the “high in” level, led by manganese.
None recorded
- Vitamin A
- Vitamin D
- Vitamin C
- Folate
- Vitamin B12
Show all 11 with amounts
Manganese0.28 mg, 14 %
Potassium17.2 mg, 0.9 %
Iron0.11 mg, 0.8 %
Phosphorus2.5 mg, <1 %
Copper0 mg, <1 %
Calcium1.1 mg, <1 %
Vitamin Anone recorded
Vitamin Dnone recorded
Vitamin Cnone recorded
Folatenone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What saffron doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin A.
Vitamin D
0mgin saffron
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin saffron
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
0mgin saffron
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Saffron against other herbs and spices
Per 100 g, saffron has the most manganese of the 6 here, ahead of ginger (ground).
28.4mg
28mg
25mg
9.8mg
8.2mg
7.9mg
Saffronthis page
Ginger, ground−0.4 mg
Sage, dried, ground−3.4 mg
Mixed herbs, dried−18.6 mg
Bay leaf, dried−20.2 mg
Thyme, dried, ground−20.5 mg
All values per 100 g, from the same dataset. Differences are against saffron.
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Questions about saffron
What the numbers say to the questions people actually search.
How many calories are in a portion of saffron?
A typical portion (1 g, a pinch) gives 3 kcal. Per 100 g the figure is 310 kcal.
Is saffron high in manganese?
Yes. Saffron has 28.4 mg manganese per 100 g, 1420 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does saffron have most of?
By share of the daily reference intake: manganese (28.4 mg, 1420 %), potassium (1720 mg, 86 %) and iron (11.1 mg, 79 %) per 100 g.
Is saffron a good source of protein?
Saffron has 11.4 g protein per 100 g, 14 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-852, Saffron, published by Public Health England under the Open Government Licence v3.0. Main data references: Marsh et al. (1977) Composition of foods: spices and herbs, raw, processed and prepared, Agriculture Handbook No. 8-2. Values are per 100 g of the edible part; a pinch is 1 g, a pinch, the usual UK portion for herbs and spices. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 35 herbs and spices kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More herbs and spices
From the same group, with calories per 100 g, and the foods with the most manganese.
More herbs and spices
- Tarragon, fresh49 kcal
- Coriander leaves, fresh18 kcal
- Dill, fresh25 kcal
- Parsley, fresh34 kcal
- Sage, dried, ground315 kcal
- All 35 herbs and spices
Most manganese
- Ginger, ground28 mg
- Sage, dried, ground25 mg
- Mixed herbs, dried9.8 mg
- Soup, lentil29 mg
- Wheatgerm13.5 mg
- Pineapple, dried10 mg
- Manganese guide