ThaliScanCalories in sarson ka saag
1 medium katori of sarson ka saag (142 g): 125 kcal · 4.3 g protein · 12.8 g carbs · 8.3 g fat
Calories and macros in sarson ka saag by portion
| Portion | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| ½ medium katori (71 g) | 62 | 2.1 | 6.4 | 4.2 |
| 1 medium katori (142 g) | 125 | 4.3 | 12.8 | 8.3 |
| 2 medium katoris (284 g) | 249 | 8.5 | 25.6 | 16.6 |
| 100 g | 88 | 3.0 | 9.0 | 5.9 |
Per-100 g values: Indian Nutrient Databank. Portion weight: ThaliScan's typical home portion (how portions are set).
Protein in sarson ka saag
1 medium katori of sarson ka saag has 4.3 g protein. That is 14% of its calories, or 3.4 g protein per 100 kcal. It also has 5.2 g fibre.
The standard recipe behind these numbers is made with mustard leaves, spinach, onion, bathua leaves, maize flour, ginger, green chillies, garlic and ghee.
Sarson ka saag on a typical plate
| Item | Calories (kcal) | Protein (g) |
|---|---|---|
| 1 medium katori of sarson ka saag (142 g) | 125 | 4.3 |
| 2 makki ki rotis (140 g) | 370 | 4.9 |
| Plate total | 495 | 9.2 |
Why sarson ka saag calorie numbers differ
Sarson ka saag is mustard greens cooked down with spinach and bathua, thickened with a little maize flour and flavoured with ginger, garlic and green chilli. The ghee or white butter tempered in, and especially the spoonful floated on top at Punjabi eateries, is nearly all of the variation. A home pot with little ghee sits far below a restaurant bowl glistening with fat.
One extra teaspoon of ghee or oil (5 g) adds 45 kcal, 36% of the calories in 1 medium katori of sarson ka saag.
The numbers here are for a standard home recipe at 142 g per medium katori. Weigh your portion or compare it with that weight.
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FAQ
How many calories are in 1 medium katori of sarson ka saag?
1 medium katori of sarson ka saag (142 g) has 125 kcal, with 4.3 g protein, 12.8 g carbs and 8.3 g fat.
How many calories are in 100 g of sarson ka saag?
100 g of sarson ka saag has 88 kcal and 3.0 g protein.
How much protein is in sarson ka saag?
1 medium katori of sarson ka saag has 4.3 g protein, and 100 g has 3.0 g.
How much is 1 medium katori of sarson ka saag?
This chart uses 142 g for 1 medium katori of sarson ka saag, a typical home portion. A heaped or thin serving can weigh quite differently, so compare yours with that weight.
Related foods
See the full Indian food calorie chart
Source: Per-100 g values from the Indian Nutrient Databank (INDB), described in Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition. 2024;8(7):103790 (article, published under CC BY 4.0). Adapted by ThaliScan: values per portion and for several portions are calculated from the per-100 g figures at the weights shown.
Last checked: 10 October 2026. Estimates for general wellness, not medical advice.