1 cup (medium) of Saffron Rice (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 51.3 g of carbs, 4.9 g of protein, 3.8 g of fat and 0.9 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.

What is Saffron Rice?

Saffron Rice is a fragrant pilaf made by cooking rice with saffron, which lends the grains a golden hue and delicate aroma. Across the regions where saffron-seasoned rice is traditional, cooks often bloom the threads in warm water or stock before adding the liquid to the rice; versions may use butter or oil and different types of rice.

The grains are tender and fluffy, with a gentle, floral fragrance rather than a strong spicy taste. It is commonly served alongside grilled meat, chicken, vegetables or a stew, and can also anchor a vegetarian meal with beans or roasted vegetables. Its nutritional character is mainly starchy carbohydrate, with little fibre and modest protein. Pair it with vegetables and a protein-rich dish for a more rounded plate.

Saffron Rice Nutrition Facts

Selected: 100 g

145

KCAL / 100G

Carbs

28.5g

· 10% DV

Protein

2.7g

· 5% DV

Fat

2.1g

· 3% DV

Fiber

0.5g

· 2% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 79% · Protein 8% · Fat 13%

Saffron Rice Vitamins & Minerals

Vitamins

0.03mg · 3% DV

0.4mg · 3% DV

0.13mg · 3% DV

0.04mg · 2% DV

Minerals

Phosphorus

32mg · 5% DV

Selenium

2.2µg · 4% DV

Magnesium

7mg · 2% DV

Calcium

7mg · 1% DV

How Nutritious Is Saffron Rice?

Nutrient density

Low

30/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

32/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Saffron Rice Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Saffron Rice

To burn the 145 calories in 100 g:

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Saffron Rice Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Saffron Rice Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Saffron Rice Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Saffron Rice Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 18:1

Above the ideal 4:1 (18:1).

Compare Saffron Rice

🍚vs🍚

Saffron Rice vs Bulgur Pilaf25 kcal more per 100 g

→🍚vs🍝

Saffron Rice vs Whole wheat pasta21 kcal more per 100 g

→🍚vs🥖

Saffron Rice vs Breadstick265 kcal fewer per 100 g

→🍚vs🥯

Saffron Rice vs Simit195 kcal fewer per 100 g

→

Foods Similar to Saffron Rice

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Saffron Rice

What is saffron rice?

Saffron rice is rice cooked with saffron-infused liquid, which gives the grains a golden color and a distinctive floral, earthy aroma. Recipes vary by cuisine and may include butter or olive oil, stock, or other seasonings.

How do you make saffron rice?

To make saffron rice, steep saffron threads in a little hot water, then add the infusion to rinsed rice as it cooks. Use a covered pot and let the rice rest after cooking so the grains finish steaming and stay fluffy.

How do you use saffron in saffron rice?

Bloom saffron threads in hot water before adding them to saffron rice; this releases their color and aroma more evenly than adding dry threads directly. A small amount is usually enough, since too much saffron can make the rice taste bitter.

What kind of rice is best for saffron rice?

Basmati is a popular choice for saffron rice because its long, separate grains pair well with saffron's fragrance. Long-grain white rice also works, while short-grain varieties tend to produce a stickier, less fluffy dish.

Why is my saffron rice not yellow?

Saffron rice may stay pale if the saffron was old, too little was used, or the threads were not steeped before cooking. Blooming the threads in hot water helps release their color; turmeric can add yellow color but changes the flavor.

What is the difference between Persian and Indian saffron rice?

Persian and Indian saffron rice are not one fixed recipe each, but Persian versions often feature distinct, fluffy grains and may include a crisp rice crust, while Indian versions may be layered or seasoned with spices. Ingredients and methods vary by region and household.

Can you make saffron rice in a rice cooker?

Yes, you can make saffron rice in a rice cooker. Rinse the rice, add the usual cooking liquid along with saffron steeped in hot water, and cook using the standard setting for your rice; let it rest before fluffing.

What can you use instead of saffron in saffron rice?

There is no true substitute for saffron's particular aroma, but turmeric can give saffron rice a similar golden appearance at a lower cost. Use it sparingly, since its earthy flavor is stronger and noticeably different from saffron.

What should you serve with saffron rice?

Saffron rice pairs well with grilled chicken, fish, lamb, roasted vegetables, or beans. Its fragrant but mild flavor also works with yogurt-based sauces and fresh salads; choose a main dish that will not overwhelm the saffron.

How long does saffron rice keep in the fridge?

Store saffron rice in a covered container in the refrigerator and eat it within three days. Refrigerate it promptly after serving, then reheat it until steaming hot; discard it if it has been left out for an extended time.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026