Sarson ka saag
Also called: sarson ka saag, sarson ka saag (mustard greens), sarson saag, saag, sarson ka saag makki, sarson ka saag (punjabi), sarson ka saag (saag), sarson ka saag (misspelling: sarsun ka saag)
Sarson ka saag is that classic Punjabi winter bowl that feels straight from maa ke haath ka khana. Made with mustard leaves, bathua, spinach, garlic, ginger and a little makki atta, it’s usually eaten hot with makki di roti and a dollop of butter. The earthy, slightly spicy taste is what makes it so comforting and filling.
Per 1 bowl (180g)
Nutrition Facts
| Nutrient | Per bowl (180g) | Per 100g |
|---|---|---|
| Calories | 158 kcal | 87.8 kcal |
| Protein | 5.4g | 3g |
| Carbohydrates | 9.5g | 5.3g |
| Fat | 10.6g | 5.9g |
| Fiber | 6.7g | 3.7g |
| Sugar | 1.4g | 0.8g |
| Micronutrients (per 100g) | ||
| Sodium | 165.45 mg | |
| Calcium | 134.41 mg | |
| Iron | 2.43 mg | |
| Vitamin C | 59.58 mg | |
| Folate | 128.42 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
This saag is a nice gut-friendly mix of greens and aromatics. Mustard leaves, bathua and spinach bring fiber that helps keep stools soft and supports regular bowel movements, while ginger, garlic and green chilli can help stimulate digestion and reduce that heavy feeling after a meal. One bowl gives about 6.7g fiber, which is pretty decent for a cooked vegetable dish, and the greens also bring folate, vitamin C, calcium and iron. If your stomach gets sensitive with too much chilli, keep the green chilli and red chilli powder light and enjoy it with warm roti for easier digestion.
Frequently Asked Questions
Is sarson ka saag healthy?
Yes, it is a wholesome winter dish. One bowl (180g) gives about 158 kcal, 5.4g protein and 6.7g fiber, so it can keep you full without feeling too heavy. The mustard leaves, bathua and spinach also add calcium, iron, vitamin C and folate.
How many calories are there in 1 bowl of sarson ka saag?
One serving of sarson ka saag, about 1 bowl or 180g, has around 158 calories. Most of the calories come from the desi ghee, white butter and a little maize atta used in it.
Can diabetics eat sarson ka saag?
Yes, in a normal portion it can fit into a diabetic meal plan. It has only about 9.5g carbs per bowl and 6.7g fiber, which makes it more balanced than many other Indian veg dishes. Pair it with controlled portions of makki roti and avoid adding extra butter on top.
Is sarson ka saag good for weight loss?
It can be a good choice for weight loss because it is filling and fibrous. One bowl has 158 kcal with 6.7g fiber, so it may help control hunger. Just watch the amount of makki roti and the extra ghee or butter, because those can quickly increase the calories.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.