Saffron: Potential Benefits and How to Use It

a bowl of saffron
It takes 75,000 flowers to yield a pound of saffron, a labor-intensive endeavor.iStock.com

Rare and colorful, saffron has imparted dazzling luxury to the food we eat, the clothing we wear, and the scents we enjoy since antiquity. Paella, bouillabaisse, and arroz con pollo wouldn’t be as vivid or tasty without it. Yet how much do you really know about this ancient additive?

What Is Saffron Exactly, and Where Does the Spice Come From?

Saffron is made from the brilliantly reddish-orange threadlike female parts (stigma and style) of the saffron crocus (Crocus sativus). The purple-flowered perennial belongs to the iris family (Iridaceae). It’s a triploid, meaning it has three sets of chromosomes. That also means it’s sterile and needs human intervention to reproduce. (1,2)

Saffron was likely discovered in Greece during the Bronze Age. Today, it grows in Europe and Asia; Iran produces 85 percent of the world’s saffron. (2) It takes 75,000 flowers to produce 1 pound of saffron, because each blossom yields only three delicate stigmas. (1)

During the Aegean Bronze Age (3000 to 1000 B.C.), the Minoans and the Mycenaeans, who lived on what’s now the island of Crete in Greece, burned saffron as incense. (4) It makes an appearance in the Bible (Song of Solomon 4:14), where a lover compares his bride to the rare, fragrant spice in a poem. (5) It was an ingredient of kyphi, an aromatic used in ancient Egyptian temples dedicated to the goddess Isis. (4) During the European Middle Ages, the spice was introduced to Spain by Arab people and was enjoyed throughout Western Europe as a delicacy, dye, and mood enhancer. (1,6) Saffron is a sacred color in Hinduism and a color in the Indian national flag. (7,8) It is the world’s most expensive spice, costing upward of $2,000 per pound. (9)

Saffron Nutrition Facts: Calories, Carbohydrates, and More

According to the U.S. Department of Agriculture (USDA), these are the nutrition facts for 1 teaspoon (tsp) of saffron, which is equal to 0.7 grams (g). (10)

Calories: 2

Protein: 0.08 g (1.6 percent daily value, or DV)

Carbohydrates: 0.46 g

Total dietary fiber: 0 g (0 percent DV)

Cholesterol: 0 mg

Calcium: 1 milligram (mg) (0.1 percent DV)

Iron: 0.08 mg (0.44 percent DV)

Magnesium: 2 mg (0.5 percent DV)

Phosphorus: 2 mg

Potassium: 12 mg (0.26 percent DV)

Sodium: 1 mg

Zinc: 0.01 mg

Vitamin C: 0.6 mg (1 percent DV)

Thiamin: 0.001 mg

Riboflavin: 0.002 mg

Niacin: 0.01 mg

Vitamin B6: 0.007 mg

Folate, dietary folate equivalent (DFE): 0.651 micrograms (mcg)

Vitamin A: 4 international units (IU) (.08 percent DV)

Among the chemical compounds that give saffron its character are safranal, which is responsible for its wonderful aroma; crocin, which you can thank for its intense hue; and picrocrocin, which imparts its flavor. (11)

What Are the Possible Health Benefits of Saffron?

In traditional medicine, saffron has been used as an aphrodisiac, a contraceptive, a nerve sedative, an appetite stimulant, and a menstrual cycle regulator. Thought to have mood-elevating properties, it has also been used to address depression. Other problems it’s been used to alleviate include cough, abdominal pain, digestive problems, fever, pain due to wounds, and muscle spasms. (12)

In a 2007 monograph, however, the World Health Organization (WHO) said that none of the supposed medicinal uses are supported by clinical data, though human studies suggest that the plant’s dried stigmas have antioxidant effects.

In a small clinical trial in India cited by the WHO, healthy volunteers who took 50 mg of saffron stigma in 100 milliliters of milk twice daily for six weeks saw 42 percent less oxidation of lipoproteins in their blood than control volunteers who received milk only. Volunteers with coronary artery disease saw 38 percent less oxidation. Oxidation of lipoproteins in the blood is associated with atherosclerosis (the narrowing of the arteries due to plaque buildup). (12,13)

A small randomized controlled clinical trial published in the Avicenna Journal of Phytomedicine looked at the effect of saffron supplements on people with metabolic syndrome, and researchers concluded that a daily dose of 100 mg of the spice per kilogram of body weight improved “some aspects of oxidative stress or antioxidant protection.” (14)

A review of five randomized controlled trials published in the Journal of Integrative Medicine concluded that saffron supplements and antidepressants were similarly effective in treating major depressive disorder. But the authors called for larger clinical trials, conducted outside of Iran, with long-term follow-ups, before firm conclusions could be made about saffron’s effectiveness for treating symptoms of depression. (15)

Finally, a study published in the March 2022 Journal of Herbal Medicine found that saffron may be an effective and safe treatment for erectile dysfunction (ED). In the study, men who took two 15 mg capsules of saffron daily for six weeks had lower levels of ED than men who took a placebo.

In sum, saffron has some promising potential health benefits, but more research is needed to be certain about the true effects of the spice. As per the USDA’s MyPlate guidelines, saffron is a healthy ingredient you can incorporate into food or tea.

What’s the Best Daily Dose of Saffron?

The oft-cited maximum daily dose of saffron is 1.5 g a day. That’s just over 2 tsp of the spice. (10,16) For perspective, a recipe for shrimp paella that serves two calls for ¼ tsp of crumbled saffron threads, or about 0.09 g of saffron per person. (17) Meanwhile, the U.S. Food and Drug Administration (FDA) lists it as a substance that’s generally recognized as safe for human consumption. (18)

Are There Any Side Effects or Health Risks of Saffron?

Saffron probably does not have any risks in the amounts you would use to color and flavor your favorite dishes, or even in supplements. A review of clinical studies, published in 2017 in the Iranian Journal of Basic Medical Sciences, examined the toxicity of saffron and noted that therapeutic doses were in the 200 mg to 400 mg range. (19) Saffron capsules sold online generally list servings containing 100 mg or less.

According to the WHO, ingesting a whopping 20 g, which is about 9.5 tablespoons (tbsp), of saffron in a day can be fatal. Smaller doses, upward of 5 g (2½ tbsp), may cause vomiting, uterine bleeding and contractions, bloody diarrhea, blood in the urine, vertigo, numbness, and yellowing of the skin and mucous membranes, and bleeding from the nose, lips, and eyelids. The WHO also warns that in rare cases, saffron inhibits the clotting of blood platelets and should therefore be used with caution in people who are taking blood thinners. (12)

Keep in mind that cautions about saffron (Crocus sativus) are easily confused with strong warnings about meadow saffron (Colchicum autumnale), an unrelated plant that is poisonous when eaten. (20) True saffron is generally safe to ingest in the amounts that are customarily used in food, teas, and supplements.

Is Saffron Good for Weight Loss? What the Research Suggests

Saffron can perhaps help you lose or maintain a healthy weight, but more study is needed. A small randomized, double-blind, and placebo-controlled trial that was published in 2017 in the Journal of Cardiovascular and Thoracic Research looked at middle-aged people with coronary artery disease. It found that those who were given 30 mg of saffron aqueous extract or 30 mg of crocin (the chemical compound that gives saffron its color) daily for eight weeks lost weight, had less of an appetite, and took in fewer calories than those in the control group, with the best results among those who took the extract. (21) But the authors recommended that the findings be confirmed in a larger group, with longer study duration and various doses.

What the Price of Saffron, as Well as Its Form, Could Say About Its Quality

Saffron is costly because of the way it’s harvested and processed. It must be grown and harvested by hand. The sterile plant must be propagated asexually, through dividing the corms (bulblike roots) to create more. (22) It blooms yearly, and each purple blossom yields three delicate crimson threads (stigma), which are harvested with tweezers and then dried. (23)

Considering how expensive saffron is to produce, you should also figure that a bargain on saffron — say a couple of ounces for a few bucks — is no bargain at all but rather a sign of poor quality or fraud. (24) In fact, tests of 10 saffron brands, reported by The Independent in 2011, revealed that some of them were only 10 percent actual saffron. (25)

To avoid getting scammed, buy saffron threads instead of the ground stuff, which may be cut with turmeric, paprika, or even bark. Even if it’s the real thing, the ground spice will lose its flavor more quickly. Instead, look for threads that are fine and even in size, with a thin yellow tendril on one end (but not a long one — that’s the style, and it just adds dead weight). On the other end of the scarlet thread, you’ll see trumpetlike fluting. If the thread has a barky smell or appearance, it may be adulterated or fake. (24,26)

If you have the chance to sample a thread or two, drop them in warm water in a small bowl. Look for the water to turn a bright, clear yellow within two minutes, with the threads retaining their shape. If it’s cloudy or the threads deform, you likely have an adulterated sample. (24)

Look for a pleasant aroma and brittleness in the threads. Store them in a tightly sealed container, such as a small glass jar, in a cool, dark place for up to six months — moisture causes saffron to go bad. After that amount of time, the threads begin to lose their flavor. (26)

Saffron from Iran has the best reputation, followed by saffron from Spain, which is highly regulated. The highest grade of Spanish saffron is coupe. (24)

How Do You Cook or Bake With Saffron?

A little pinch of saffron goes a long way. That’s all you need in most dishes to enjoy its signature yellow color and savory sweetness. For an idea of what a pinch is, keep in mind that 1 tsp of saffron threads equals about ⅛ tsp of ground saffron. To release the full flavor of saffron threads, soak them briefly in hot water, or dry them in a warm skillet and then crush them into powder with the back of a spoon. (26)

 

What Are Some Other Uses of Saffron?

Saffron has been used since the days of antiquity to dye fabric yellow, thanks to the crocin compound responsible for its intense hue. It takes about 4,000 stigmas to make 1 ounce of saffron dye, yet the substance goes a long way. One part of commercial saffron is sufficient to color 10,000 parts of water. (27)

If you are — wait for it — dyeing to try it yourself on a piece of white fabric, be prepared to re-dye periodically. That's because saffron is a fugitive dye, meaning the color doesn’t last. Needless to say, don’t wash a saffron-dyed garment along with your whites. (28)

Follow these instructions from The Art and Craft of Natural Dyeing: Traditional Recipes for Modern Use by J.N. Liles to dye a cotton, linen, silk, or woolen scarf with saffron: (29)

  • Buy 1 g dried stigmas.
  • Fill a nonreactive pot (such as one made of stainless steel) with water and bring it to a simmer.
  • Drop the stigmas into the water and simmer until all the color is removed from them.
  • Cool the dye bath to 130 to 140 degrees F.
  • Add the thoroughly dampened scarf to the dye bath and simmer it at 120 to 130 degrees F for 20 to 30 minutes.
  • Remove the scarf.
  • Make sure your hands are protected with rubber gloves and the scarf is cool enough to touch. Squeeze out the dye, let the scarf cool, rinse it well, and let it dry.

What Are the Saffron Top Sellers on Amazon?

Here’s a look at some of the most popular saffron products online:

  • Zaran Saffron, Superior Saffron Threads; $13.95; Amazon
  • Amazon Brand — Happy Belly Saffron; $10.67; Amazon
  • Source Naturals Serene Science Saffron Extract; $8.99; Amazon
  • Zaffrus Saffron Infused Honey; $19.99; Amazon
  • The Republic of Tea Saffron Rose Tea Bags; $17.75; Amazon
  • Secrets of Saffron: The Vagabond Life of the World’s Most Seductive Spice by Pat Willard; $19; Amazon

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Resources

  1. Saffron. Encyclopædia Britannica. February 6, 2015.
  2. Fulton A. The Secret History of the World’s Priciest Spice. National Geographic. May 3, 2017.
  3. Deleted May 6, 2022.
  4. Bond S. Recreating the Aroma of the Ancient City: Incense in the Ancient Mediterranean. Forbes. June 26, 2017.
  5. Song of Solomon 4:14. BibleHub.
  6. Schier V. Probing the Mystery of the Use of Saffron in Medieval Nunneries. The Senses and Society. 2010.
  7. Flag of India. Encyclopædia Britannica. May 10, 2018.
  8. Dalrymple W. India: The War Over History. New York Review of Books. April 7, 2005.
  9. Decker F. How to Grow Saffron for Profit. Chron. June 26, 2018.
  10. Spices, Saffron. U.S. Department of Agriculture. April 2018.
  11. Predieri S, Magli M, Gatti E, et al. Chemical Composition and Sensory Evaluation of Saffron. Foods. November 2021.
  12. WHO Monographs on Selected Medicinal Plants. World Health Organization. 2007.
  13. Verma SK, Bordia A. Antioxidant Property of Saffron in Man. Indian Journal of Medical Sciences. May 1998.
  14. Kermani T, Mousavi SH, Shemshian M, et al. Saffron Supplements Modulate Serum Pro-Oxidant–Antioxidant Balance in Patients with Metabolic Syndrome: A Randomized, Placebo-Controlled Clinical Trial. Avicenna Journal of Phytomedicine. September–October 2015.
  15. Hausenblas HA, Saha D, Dubyak PJ, et al. Saffron (Crocus sativus L.) and Major Depressive Disorder: A Meta-Analysis of Randomized Clinical Trials. Journal of Integrative Medicine. November 2013.
  16. Saffron and Its Active Ingredients Against Human Disorders: A Literature Review on Existing Clinical Evidence. Iranian Journal of Basic Medical Sciences. August 2022.
  17. Pasternak H, Moser L. Saffron Shrimp Paella. Epicurious. January 2010.
  18. Code of Federal Regulations, Title 21, Volume 3. U.S. Food and Drug Administration. March 29, 2022.
  19. Bostan HB, Mehri S, Hosseinzadeh H. Toxicology Effects of Saffron and Its Constituents: A Review. Iranian Journal of Basic Medical Sciences. February 2017.
  20. Schwarz KA. Diagnosis and Treatment of Colchicine Poisoning. California Poison Control System. June 21, 2006.
  21. Abedimanesh N, Bathaie SZ, Abedimanesh S, et al. Saffron and Crocin Improved Appetite, Dietary Intakes, and Body Composition in Patients with Coronary Artery Disease. Journal of Cardiovascular and Thoracic Research. 2017.
  22. When Do You Divide Saffron Bulbs? SFGate.
  23. Browning S. Growing Saffron Crocus (Saffron Crocus). Lincoln Journal Star. August 2013.
  24. Falkowitz M. Spice Hunting: What’s the Deal With Saffron? Serious Eats.
  25. Hickman M. Something Smells Odd in the Lucrative World of Saffron. The Independent. January 10, 2011.
  26. Benlafquih C. How Much Is a Pinch of Saffron? The Spruce Eats. April 13, 2018.
  27. Madder, Cochineal, Saffron, Woad, and Alkannin. Wayne’s Word.
  28. McGann K. Dyeing With Real Saffron. Reconstructing History. February 27, 2008.
  29. Liles JN. The Art and Craft of Natural Dyeing: Traditional Recipes for Modern Use. 1990.

Sources

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