Nutritional Facts of Sarson ka Saag, Punjabi Sarson Ka Saag Recipe, Calories in Sarson ka Saag, Punjabi Sarson Ka Saag Recipe

by Tarla Dalal
This calorie page has been viewed 19860 times

Cooking Method
Saute

How many calories does one serving of Sarson ka Saag have?

One serving of Sarson ka Saag gives 64 calories. Out of which carbohydrates comprise 17 calories, proteins account for 8 calories and remaining calories come from fat which is 40 calories. One serving of Sarson ka Saag provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Sarson ka Saag recipePunjabi sarson ka saag recipe | sarson ka saag recipe | healthy sarson da saag .

Sarson ka saag recipe is a traditional Punjabi sabzi made with mustard leaves and spinach. Sarson ka saag is also popularly known as sarson da saag in Northern India and is served with makki ki roti. Here, we have used palak leaves but you can also use bathua or radish leaves. sarson ka saag is a spicy bright green Punjabi curry.

Punjabi sarson ka saag is mostly made and relished in winters as mustard leaves are easily available during winters. Sarson ka saag is best enjoyed in winters as quality of the ingredients is better when in season. When not in season, make use of canned mustard greens.

Sarson da saag is lightly flavored and the greens are what shine and add to the taste. To get the perfect authentic taste, you need to be patient as this recipe to be on the mark needs perfection. Yet the cooking part is quick and easy only the preparation time is time consuming.



All you need to do is clean the leaves, chop and blanch them. Make sure you immediately drain and transfer them to ice-cold water so that we do not lose out on the color of the vegetables and the color is retained.

To make Punjabi sarson ka saag recipe blend mustard leaves and spinach to a course mixture with green chillies. Further, heat ghee in a deep non-stick pan. You can use makhan or butter If you wish to. Add garlic ginger and onions to it. Sarson ka saag is mild in flavor and no complicated ingredients are added to the Punjabi sabzi. Next, add the course palak sarsaon mixture and add Indian spices turmeric, red chili powder and coriander powder, cook for few minutes and the super delicious Punjabi sarson ka saag is ready to be relished! Do not pressure cook the leaves as you may lose the color of the leaves and they may turn black.

See why we think this is a healthy sarson da saag recipe? Mustard leaves are the storehouse of many phyto-nutrients that have health promotional and disease prevention properties. Mustards are very low in calories and fats. However, its dark-green leaves contain a very good amount of fiber that helps control cholesterol level by interfering with its absorption in the gut.



Mustard leaves in Punjabi sarson ka saag have a unique flavour that is mildly bitter but quite pleasing to the palate. In order to decrease the bitterness, the mustard leaves are first cooked in boiling water with the spinach before being blended and sautéed with flavourful ingredients like garlic and onions. A dash of spice powders add more zing to this delicious Punjabi sarson ka saag, making it a treat to the taste buds.

Serve this delicious Sarson ka Saag with Makki ki Roti and a dallop of butter or makhan topped over it, to make a satiating North Indian meal. One can also have Sarson ka Saag with butter garlic naan.

Is Sarson ka Saag healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Mustard Leaves ( Mustard Greens) : Mustard greens, like spinach, are the storehouse of many phyto-nutrients that have health promotional and disease prevention properties. Mustards leaves are very low in calories and fats. However, its dark-green leaves contain a very good amount of fiber that helps control cholesterol level by interfering with its absorption in the gut. The mustard greens have the  highest Vitamin K among leafy vegetables. Fresh leaves are also a very good source of folic acid. 100 gm of chopped mustard leaves gives 187 mcg of folic acid. Fresh mustard leaves are an excellent source of vitamin-C too. A cup of chopped leaves will fulfil about 80% of day’s requirement of vitamin C. Mustard leaves are also incredible sources of vitamin-A. Good amounts of vitamin A ensures a healthy vision and delay in macular degeneration and cataract. Being high in potassium and low on sodium count, these greens also suit hypertensives. All they need to keep a watch is addition of salt in making any recipe using sarson. 

2. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

3. Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

4. Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other infections. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic

5.  Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

6. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

7. Hing ( Asafoetida) The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.

8. Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits

Can diabetics, heart patients and over weight individuals have Sarson ka Saag?

Yes, this recipe is good for diabetics, heart and weight loss. Mustards leaves are very low in calories and fats. However, its dark-green leaves contain a very good amount of fiber that helps control cholesterol level by interfering with its absorption in the gut.

Can healthy individuals have Sarson ka Saag?

Yes. 

Sarson ka Saag is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 64 calories that come from Sarson ka Saag?

Walking (6 kmph) = 19 mins

Running (11 kmph) = 6 mins

Cycling (30 kmph) = 9 mins           

Swimming (2 kmph) = 11 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy64 cal3%
Protein1.9 g3%
Carbohydrates4.3 g1%
Fiber2.2 g9%
Fat4.4 g7%
Cholesterol0 mg0%
VITAMINS
Vitamin A4776.9 mcg100%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C25.6 mg64%
Vitamin E1.7 mg11%
Folic Acid (Vitamin B9)105.5 mcg53%
MINERALS
Calcium91.9 mg15%
Iron2.4 mg11%
Magnesium57 mg16%
Phosphorus26.1 mg4%
Sodium50.7 mg3%
Potassium196.1 mg4%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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