Sarson Da Saag (Mustard Greens): Calories, Nutrition and Health Benefits

Zusammenfassen mit:

Punjab's legendary winter delicacy packed with exceptional vitamin K, calcium, and powerful antioxidants in a low-calorie, nutrient-dense green.

Quick Nutrition Facts

Per 100g Raw Mustard Greens

Nutrient	Amount
Calories	26 kcal
Protein	2.56g
Carbohydrates	4.7g
Fiber	2.2g
Sugars	1.3g
Fat	0.2g
Vitamin K	257.5µg
Vitamin A	12,370 IU
Vitamin C	25mg
Calcium	115mg
Iron	1.6mg

Macronutrient Breakdown

NUTRITIONIST INSIGHT

Sarson Da Saag provides 215% of daily vitamin K in 100g, essential for bone density and blood clotting. Rich in antioxidants and bioactive compounds that support cardiovascular health and reduce inflammation.

Myth Busters

MYTH #1: Sarson Da Saag Is Too High in Calories

TRUTH: Raw mustard greens have only 26 calories per 100g. Traditional preparation with ghee/butter adds calories, but the greens themselves are extremely low-calorie and nutrient-dense. Control added fats for weight management.

MYTH #2: Only Spinach Is Good for Iron and Calcium

TRUTH: Mustard greens provide comparable calcium and iron to spinach, plus they have significantly more vitamin K. Diverse leafy greens offer better nutrient variety than spinach alone.

MYTH #3: Sarson Da Saag Is Not Good for Diabetics

TRUTH: Green leafy vegetables like mustard greens support blood sugar control through fiber, antioxidants, and low glycemic impact. The issue is added ghee/butter, not the greens. Use in moderation with whole grains.

MYTH #4: You Can't Get Enough Calcium from Plants

TRUTH: Adequate calcium intake can be achieved through plant foods like mustard greens, kale, and bok choy. Mustard greens provide 11% DV calcium per 100g with better absorption than some dairy sources.

MYTH #5: Sarson Da Saag Has No Protein

TRUTH: Mustard greens contain 2.56g protein per 100g, making them one of the higher-protein vegetables. Combined with makki di roti, Sarson Da Saag provides balanced nutrition with complementary amino acids.

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		Only 26 calories per 100g with 2.2g fiber promotes fullness. High water content and nutrients support metabolism. Watch ghee portions in traditional preparation.
Muscle Gain		Provides 2.56g protein, vitamin K for bone health, iron for oxygen transport. Pair with protein-rich dairy or lentils for muscle support.
Diabetes Management		Low glycemic impact, high fiber regulates blood sugar. Antioxidants support insulin sensitivity. Limit added fats.
PCOS Management		Anti-inflammatory compounds support hormone balance, low-calorie density aids weight management, antioxidants combat oxidative stress.
Pregnancy Nutrition		Folate (12µg), calcium for maternal/fetal bone health, vitamin K, iron prevents anemia. Ensure thorough cooking.
Viral/Flu Recovery		High vitamin C (25mg) and vitamin A (247% DV) boost immunity, easy to digest when cooked, anti-inflammatory properties speed recovery.

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals!

Blood Sugar Response to Sarson Da Saag

Understanding how Sarson Da Saag affects blood glucose helps you make informed decisions about portions and pairings.

Typical Glucose Response Curve

*Chart shows minimal blood glucose impact from Sarson Da Saag. Traditional preparation with makki di roti will increase the response. Individual responses may vary. Not medical advice.*

How to Optimize Blood Sugar Impact

Green leafy vegetables support healthy glucose metabolism through fiber and antioxidants:

🫓 Pair wisely - Use whole grain makki di roti instead of refined flour rotis
🥄 Control ghee - Limit added ghee/butter to 1-2 teaspoons per serving
🥛 Add protein - Serve with buttermilk, paneer, or daal for balanced meal
🥗 Increase greens - Make Sarson Da Saag the star with smaller roti portions

This traditional dish provides excellent nutrition with minimal blood sugar impact when prepared mindfully.

Cultural Significance

Sarson Da Saag is the iconic winter dish of Punjab, deeply rooted in agricultural traditions and seasonal eating.

In Punjab & North India:

Winter staple made from mustard greens (sarson) harvested December-February
Traditionally prepared with bathua, methi, spinach, and mustard greens
Always paired with makki di roti (cornmeal flatbread) and white butter
Symbol of Punjabi culture, prosperity, and agricultural abundance
Slow-cooked for hours with spices, onions, ginger, and ghee
Celebrated in folk songs, festivals, and family gatherings

Beyond Punjab:

Variations exist across North India with regional spice blends
Growing global recognition as superfood green
Part of traditional winter wellness practices
Represents sustainable, seasonal, farm-to-table eating

Compare & Substitute

Sarson Da Saag vs Similar Greens (Per 100g)

Nutrient	🥬 Mustard Greens	🥬 Spinach	🥬 Kale	🥬 Collard Greens
Calories	26 kcal	23 kcal	35 kcal	32 kcal
Carbs	4.7g	3.6g	4.4g	5.4g
Fiber	2.2g	2.2g	4.1g	3.6g
Protein	2.56g	2.9g	2.9g	3g
Fat	0.2g	0.4g	1.5g	0.6g
Vitamin K	257.5µg (215%)	483µg (403%)	390µg (325%)	440µg (367%)
Vitamin A	12,370 IU (247%)	9,377 IU	15,376 IU	11,184 IU
Calcium	115mg	99mg	150mg	232mg
Iron	1.6mg	2.7mg	1.6mg	0.5mg
Best For	Sarson Da Saag, bone health, low-calorie	Iron, versatile cooking	Calcium, antioxidants, salads	Highest calcium, Southern cuisine

Frequently Asked Questions

Is Sarson Da Saag good for weight loss?

Yes, Sarson Da Saag is excellent for weight loss when prepared mindfully. Raw mustard greens have only 26 calories per 100g with 2.2g fiber and high water content that promotes fullness.

Weight Loss Tips:

Use minimal ghee/butter (1 tsp vs traditional 2-3 tbsp)
Pair with small makki di roti (80-100g)
Increase Sarson Da Saag portion to 200-250g
Add buttermilk instead of white butter topping

The greens themselves are incredibly weight-loss friendly; control added fats for best results.

Can diabetics eat Sarson Da Saag?

Yes, Sarson Da Saag is beneficial for diabetics. Raw mustard greens have low carbs (4.7g per 100g), high fiber, and minimal blood sugar impact.

Diabetic-Friendly Tips:

Choose whole grain makki di roti over refined flour rotis
Limit to 1-2 small rotis (80-100g each)
Use minimal ghee (1 teaspoon)
Pair with protein-rich foods (daal, paneer, buttermilk)
Monitor portion sizes of accompaniments

Research shows green leafy vegetables support better glucose control. The issue is typically added fats and bread portions, not the greens. Always monitor blood sugar and consult your healthcare provider.

How much calcium is in Sarson Da Saag?

Raw mustard greens provide approximately 115mg calcium per 100g (11% of daily value). When cooked and concentrated as Sarson Da Saag, calcium content may increase per serving.

Calcium Benefits:

Plant-based calcium source for bone health
Good absorption (better than spinach due to lower oxalates)
Vitamin K in Sarson Da Saag supports calcium utilization
Pair with other calcium sources for optimal bone health

Two servings (200g) provide 22% of daily calcium needs. Excellent for vegetarians and those avoiding dairy.

What are the main health benefits of Sarson Da Saag?

Key Benefits:

Exceptional Bone Health: 215% DV vitamin K plus calcium supports strong bones
Cardiovascular Protection: Antioxidants reduce heart disease risk
Immune Support: High vitamin A (247% DV) and vitamin C boost immunity
Anti-inflammatory: Bioactive compounds reduce chronic inflammation
Eye Health: Vitamin A and carotenoids protect vision
Cancer Prevention: Glucosinolates may reduce cancer risk
Weight Management: Low calories, high nutrients, satisfying fiber

How often can I eat Sarson Da Saag?

Frequency Recommendations:

3-4 times per week - Ideal for most people
Daily (150-200g) - Safe for those wanting maximum nutrition
2-3 times per week - If managing iodine intake or thyroid conditions

Mustard greens have no toxicity concerns in normal food amounts. Vary your leafy greens for diverse nutrient intake. The only considerations are:

Portion control of added ghee/butter
Thyroid conditions (moderate cruciferous vegetables)
Individual digestive tolerance

Track your meals with NutriScan app to optimize your Sarson Da Saag intake for your goals.

Is Sarson Da Saag good for pregnancy?

Yes, beneficial during pregnancy when prepared with thorough cooking and moderate fat.

Pregnancy Benefits:

Folate: Supports fetal neural tube development
Calcium: Maternal and fetal bone health (115mg per 100g)
Vitamin K: Essential for blood clotting and bone development
Iron: Prevents pregnancy anemia (1.6mg per 100g)
Fiber: Helps with pregnancy constipation

Important Notes:

Ensure thorough cooking (raw greens can harbor bacteria)
Moderate ghee intake to manage pregnancy weight
Combine with vitamin C-rich foods to enhance iron absorption
Consult healthcare provider if on blood-thinning medication (vitamin K interaction)

Does Sarson Da Saag affect thyroid function?

Mustard greens are cruciferous vegetables containing goitrogens that may affect thyroid function in susceptible individuals. However, cooking significantly reduces goitrogens.

Thyroid Considerations:

Normal thyroid: Eat Sarson Da Saag freely without concern
Hypothyroidism: Moderate intake (2-3 times weekly), ensure adequate iodine
Hyperthyroidism: Safe to eat; may even be beneficial
Cooking effect: Thorough cooking reduces goitrogenic compounds by 30-50%

For most people, the benefits far outweigh concerns. If you have thyroid issues, discuss with your healthcare provider but moderate consumption is typically safe.

Sarson Da Saag (Mustard Greens): Calories, Nutrition and Health Benefits

Quick Nutrition Facts

Macronutrient Breakdown

Myth Busters

NutriScore by Health Goals