Sarson ka Saag Calories & Nutrition (सरसों का साग)

Sarson ka Saag has 132 calories per 1 katori (88 kcal per 100 g)

North Indian Health Rating: 8/10 Best time: Lunch, Dinner
132 kcal

Sarson ka Saag Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Sarson ka Saag broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 88 kcal 3 g 5.3 g 5.9 g
1 katori standard 150 g 132 kcal 4.5 g 8 g 8.8 g
1 bowl 200 g 176 kcal 6 g 10.7 g 11.7 g
2 katori 300 g 264 kcal 9 g 16 g 17.6 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Sarson ka Saag to your thali See the total calories of your whole meal.
Nutrition Facts — Sarson ka Saag (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 132 kcal 88 kcal 7%
Protein 4.5 g 3 g 9%
Carbohydrates 8 g 5.3 g 3%
Fat 8.8 g 5.9 g 14%
Fiber 5.5 g 3.7 g 22%
Sugar 1.1 g 0.7 g 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 4.5 g · 14%
Carbs 8 g · 25%
Fat 8.8 g · 61%
Burn it off

Minutes of activity to burn 132 kcal (70 kg adult):

Brisk walking 28 min
Cycling 19 min
Running 14 min
Yoga 38 min

Is Sarson ka Saag good for weight loss?

Yes — a good choice

Sarson ka Saag carries roughly 88 kcal per 100 g, which is low for an everyday Indian food. The fibre content (around 3.7 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Sarson ka Saag good for muscle gain?

Mainly an energy food

Sarson ka Saag provides about 3 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 3.4 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Sarson ka Saag

Cook with 1–2 tsp oil per serving — extra oil and cream add calories fast. Pair with dal, curd or paneer to add protein to the meal.

About Sarson ka Saag

Mustard greens and spinach slow-cooked and mashed, finished with ghee, a Punjabi winter staple.

Frequently asked questions about Sarson ka Saag

1 katori sarson ka saag (150 g) contains approximately 132 calories, along with 4.5 g protein, 8 g carbohydrates and 8.8 g fat.

1 katori sarson ka saag (150 g) mein lagbhag 132 calorie aur 4.5 g protein hota hai. Isme 8 g carbs aur 8.8 g fat bhi hota hai.

1 कटोरी सरसों का साग (150 ग्राम) में लगभग 132 कैलोरी और 4.5 ग्राम प्रोटीन होता है। इसमें 8 ग्राम कार्बोहाइड्रेट और 8.8 ग्राम फैट भी होता है।

100 g of Sarson ka Saag contains about 88 calories, 3 g protein, 5.3 g carbs and 5.9 g fat.

2 katori works out to roughly 264 calories and 9 g of protein in total.

Yes — a good choice. Sarson ka Saag carries roughly 88 kcal per 100 g, which is low for an everyday Indian food. The fibre content (around 3.7 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Sarson ka Saag contains about 3 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Sarson ka Saag provides roughly 5.3 g of carbohydrates and 0.7 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Sarson ka Saag is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 132 calories in 1 katori sarson ka saag takes brisk walking for about 28 minutes, or cycling for about 19 minutes, or running for about 14 minutes, or yoga for about 38 minutes.

Compare Sarson ka Saag with other foods

Sarson ka Saag vs Palak Paneer Sarson ka Saag vs Paratha Sarson ka Saag vs Chicken Curry Sarson ka Saag vs Roti Sarson ka Saag vs Naan

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.