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Basella leaves (Poi): Nutrition and who it suits

Basella leaves are a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 20 kcal, 1.6 g of protein and 2.2 g of fibre. One serving is one katori cooked (100 g), about 20 kcal.

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy20 kcal
Protein1.6 g
Carbohydrate2 g
Fibre2.2 g
Sugars0 g
Fat0.5 g
Vitamin C63.4 mg
Magnesium153 mg
Folate90.3 µg

Where its calories come from

34%44%22%
  • Protein 34%
  • Carbohydrate 44%
  • Fat 22%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of basella leaves?

About 20 kcal for one katori cooked (100 g), and about 40 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

97%Vitamin C
63.4 mg
41%Magnesium
153 mg
41%Folate
90.3 µg
14%Iron
4.2 mg
10%Potassium
337 mg
9%Calcium
93.9 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code C007. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Are basella leaves good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 20 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 2 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 2 g of carbohydrate in a 100 g serving.

Menopause

Fine as part of a meal

94 mg of calcium in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choiceOnly 20 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choiceOnly 2 g of carbohydrate in a 100 g serving.
MenopauseFine as part of a meal94 mg of calcium in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Puroi sak; Bengali: Pui shaak; Gujarati: Poi ni bhaji; Hindi: Palak; Kannada: Basale soppu; Malayalam: Vallicheera; Marathi: Mayalu; Odia: Poi saaga; Punjabi: Paalak; Tamil: Kodippasali; Telugu: Bachhali.

Related

Rumex leavesCabbage (Bandh gobi)Lettuce (Salad ka patta)Pak Choi leavesSpinach (Palak)Radish leaves (Muli ka sag)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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