Sarson Da Saag Calories and Nutrition
1 bowl (~200 g) of Sarson Da Saag contains 173 calories, 9g protein, 24.4g carbs and 4.4g fat — a vegetarian dish in the vegetables category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 bowl (~200 g) |
|---|---|---|
| Calories | 86.6 kcal | 173.2 kcal |
| Protein | 4.5 g | 9 g |
| Carbs | 12.2 g | 24.4 g |
| Fat | 2.2 g | 4.4 g |
| Fiber | 3.1 g | 6.2 g |
| Sugar | 1.6 g | 3.2 g |
| Saturated fat | 0.7 g | 1.4 g |
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How Sarson Da Saag fits in your diet
A 1 bowl (~200 g) of sarson da saag contributes about 9% of a 2,000-kcal daily target and roughly 18% of an average adult's 50 g daily protein floor. Typically made with mustard greens, spinach, garlic, ginger, ghee, spices.
Slow-cooked mustard greens and spinach finished with ghee. Punjabi winter classic. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Cuisine region: punjabi.
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Frequently asked questions
How many calories are in Sarson Da Saag?
Sarson Da Saag has roughly 170 kcal per 1 bowl (~200 g) (about 85 kcal per 100 g). Macros: 8g protein, 14g carbs, 9g fat.
Is Sarson Da Saag good for weight loss?
Yes — at 170 kcal per typical serving, sarson da saag fits easily into a weight-loss diet. Watch for added oil or sugar in restaurant versions.
How much protein is in Sarson Da Saag?
Sarson Da Saag delivers about 8g protein per 1 bowl (~200 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Sarson Da Saag?
Yes, sarson da saag is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Sarson Da Saag fit into a balanced Indian meal?
Sarson Da Saag sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for sarson da saag are sourced from Open Food Facts. Per-100 g figures scaled to the selected serving above.
Primary reference: View on Open Food Facts
Updated: 17/5/2026