Sarson Ka Saag: Calories, Nutrition and Health Benefits
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Perplexity Traditional Punjabi superfood packed with vitamins A & K, iron, and calcium for optimal health across all life stages.
Quick Nutrition Facts
Per 100g Serving
| Nutrient | Amount |
|---|---|
| Calories | 26 kcal |
| Protein | 2.9g |
| Carbohydrates | 4.7g |
| Fiber | 2.8g |
| Sugars | 0.5g |
| Fat | 0.3g |
| Vitamin K | 257µg |
| Vitamin A | 4812 IU |
| Iron | 2.3mg |
| Calcium | 115mg |
| Folate | 34µg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Sarson ka saag delivers 343% of your daily vitamin K needs and 96% vitamin A in just 100g. The traditional preparation with minimal oil maximizes nutrient absorption while keeping calories low.
Myth Busters
MYTH #1: Sarson Ka Saag Is Only for Winter
TRUTH: While traditionally a winter dish, mustard greens are available year-round and provide immune-boosting nutrients essential in all seasons. Frozen or fresh varieties retain nutritional value.
MYTH #2: Adding Butter Makes It Unhealthy
TRUTH: Traditional preparation uses minimal butter or ghee (1-2 tsp per serving) which aids absorption of fat-soluble vitamins A, D, E, K. The key is portion control; excessive butter adds unnecessary calories.
MYTH #3: It Causes Thyroid Problems
TRUTH: While mustard greens contain goitrogens, cooking significantly reduces goitrogen activity. For healthy individuals with adequate iodine intake, moderate consumption (2-3 times weekly) poses no thyroid risk.
MYTH #4: Only Punjabis Eat Sarson Ka Saag
TRUTH: Mustard greens are consumed globally - Chinese stir-fries, Southern US collard greens, Ethiopian gomen. The nutritional benefits are universal regardless of preparation style.
MYTH #5: It's Too High in Oxalates for Kidney Stones
TRUTH: While mustard greens contain oxalates, calcium in the dish binds oxalates reducing absorption. Pairing with makki di roti (calcium-rich) further minimizes risk. Those with kidney stones should moderate intake but need not avoid completely.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 26 calories per 100g with high fiber (2.8g) and water content. Provides volume and satiety without excess calories. |
| Muscle Gain |  | Good plant protein (2.9g per 100g), iron for oxygen transport, but needs pairing with protein-rich foods for muscle building. |
| Diabetes Management | | Very low GI, minimal carbs (4.7g), high fiber regulates blood sugar. Excellent for diabetes control. |
| PCOS Management | | Anti-inflammatory properties, supports hormone balance, low glycemic load ideal for insulin resistance. |
| Pregnancy Nutrition | | Rich in folate for fetal development, iron prevents anemia, calcium supports bone health. Cook thoroughly. |
| Viral/Flu Recovery | | Vitamins A & C boost immunity, easy to digest, anti-inflammatory compounds support healing. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Sarson Ka Saag
Understanding how sarson ka saag affects blood glucose helps optimize meal timing and combinations.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Optimal Pairings for Balanced Nutrition
Combining sarson ka saag with whole grains and healthy fats creates a balanced meal that sustains energy:
- 🫓 Makki di roti (cornmeal flatbread) - Traditional pairing with complex carbs and fiber
- 🥔 Boiled potato with peel - Adds resistant starch and potassium
- 🧈 Ghee (1-2 tsp) - Enhances fat-soluble vitamin absorption
- 🫘 Dal (lentils) - Completes protein profile for vegetarians
This combination provides sustained energy release while maintaining stable blood sugar levels.
Cultural Significance
Sarson ka saag represents the agricultural heritage of Punjab, where mustard fields bloom golden-yellow across winter landscapes.
In Punjab:
- Harvest celebration dish marking winter (Lohri festival)
- Traditional preparation involves slow-cooking over wood fire for smoky flavor
- Served with makki di roti and jaggery, symbolizing warmth and abundance
- Family recipe variations passed through generations with secret spice blends
In Ayurveda:
- Warming (ushna) properties balance Vata and Kapha doshas
- Bitter taste (tikta rasa) supports liver detoxification
- Recommended during winter to maintain internal heat
Global Recognition:
- Similar dishes: Chinese gai choy, Japanese mizuna, Italian cime di rapa
- UNESCO intangible cultural heritage consideration for Punjabi food traditions
- Growing popularity in health-conscious Western diets as "mustard greens"
Compare & Substitute
Sarson Ka Saag vs Similar Leafy Greens (Per 100g)
| Nutrient | 🌿 Sarson Ka Saag | 🥬 Spinach (Palak) | 🌱 Collard Greens | 🥬 Kale |
|---|---|---|---|---|
| Calories | 26 kcal | 23 kcal | 32 kcal | 35 kcal |
| Carbs | 4.7g | 3.6g | 5.4g | 6.0g |
| Fiber | 2.8g | 2.2g | 3.6g | 2.6g |
| Protein | 2.9g | 2.9g | 3.0g | 2.9g |
| Fat | 0.3g | 0.4g | 0.6g | 1.5g |
| Vitamin K | 257µg | 483µg | 388µg | 390µg |
| Vitamin A | 4812 IU | 9377 IU | 5019 IU | 9990 IU |
| Iron | 2.3mg | 2.7mg | 0.5mg | 1.6mg |
| Calcium | 115mg | 99mg | 232mg | 135mg |
| Best For | Traditional dish | Quick cooking | Southern cuisine | Trendy smoothies |
Frequently Asked Questions
Is sarson ka saag good for weight loss?
Yes, sarson ka saag is excellent for weight loss with only 26 calories per 100g and 2.8g fiber providing volume and satiety. High water content keeps you full while supporting metabolism and detoxification.
Best practices: Prepare with minimal oil (1-2 tsp ghee per serving); pair with makki di roti for balanced nutrition; consume as main dish with lean protein for complete meals.
Can diabetics eat sarson ka saag?
Absolutely. Sarson ka saag has very low glycemic index with only 4.7g carbs per 100g. The high fiber content (2.8g) slows glucose absorption and improves insulin sensitivity.
Tips for diabetics: Unlimited portions are safe; pair with whole grain roti instead of refined flour; add protein source (paneer, chicken) for balanced meal; monitor portion sizes of accompanying butter or ghee.
What are the health benefits of sarson ka saag?
Key Benefits:
- Bone Health: 343% daily vitamin K supports bone density and reduces fracture risk
- Vision & Immunity: 96% daily vitamin A protects eyesight and immune function
- Blood Health: 2.3mg iron prevents anemia; particularly important for women
- Detoxification: Chlorophyll and antioxidants support liver function
- Anti-inflammatory: Reduces inflammation markers linked to chronic disease
- Heart Health: Low sodium, high potassium ratio supports cardiovascular health
How much protein is in sarson ka saag?
Sarson ka saag contains 2.9g protein per 100g, which is high for leafy greens. While not a complete protein source alone, pairing with makki di roti (cornmeal) or dal creates complementary proteins meeting all essential amino acid needs.
For vegetarians, combining sarson ka saag with legumes or paneer provides complete protein profile for muscle maintenance.
Is sarson ka saag good during pregnancy?
Yes, sarson ka saag is highly beneficial during pregnancy due to folate (34µg per 100g) for fetal neural tube development, iron preventing pregnancy anemia, calcium supporting baby's bone development, and vitamin K for blood clotting.
Important: Always cook thoroughly to eliminate potential bacteria; moderate portions to avoid goitrogen concerns; ensure adequate iodine intake from iodized salt.
Can I eat sarson ka saag every day?
Daily consumption is safe and beneficial for most people, providing essential vitamins and minerals without excess calories. However, those with hypothyroidism should moderate intake to 2-3 times weekly due to goitrogen content.
Recommendations:
- Healthy individuals: Daily consumption safe
- Thyroid conditions: 2-3 times weekly, ensure adequate iodine
- Kidney stones: Moderate portions, increase fluid intake
- Always cook thoroughly to reduce goitrogen activity
Track your meals with NutriScan app to ensure balanced nutrition across the week.
How should I prepare sarson ka saag for maximum nutrition?
Best Practices:
- Wash thoroughly to remove soil and pesticides
- Cook with minimal water to preserve water-soluble vitamins
- Add ghee during cooking (not after) for better vitamin absorption
- Avoid overcooking - 15-20 minutes maintains nutrients
- Pair with vitamin C source (lemon juice) to enhance iron absorption
Traditional slow-cooking method preserves nutrients while developing characteristic smoky flavor.
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