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Bathua leaves (Bathua saag): Nutrition and who it suits

Bathua leaves are a good choice for weight loss, PCOS, diabetes and menopause. 100 g has 28 kcal, 2.5 g of protein and 4 g of fibre. One serving is one katori cooked (100 g), about 28 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
Energy28 kcal
Protein2.5 g
Carbohydrate2.6 g
Fibre4 g
Sugars0.5 g
Fat0.4 g
Vitamin C41 mg
Calcium211 mg
Folate42.5 µg

Where its calories come from

41%42%16%
  • Protein 41%
  • Carbohydrate 42%
  • Fat 16%

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

How many calories in one serving of bathua leaves?

About 28 kcal for one katori cooked (100 g), and about 56 kcal if you have two.

One serving, against your day

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

63%Vitamin C
41 mg
21%Calcium
211 mg
19%Folate
42.5 µg
14%Potassium
438 mg
13%Magnesium
48.4 mg
9%Iron
2.7 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code C008. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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

Weight loss

Good choice

Only 28 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 2.6 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 2.6 g of carbohydrate in a 100 g serving.

Menopause

Good choice

211 mg of calcium in a 100 g serving, which your bones need more of now.

Weight lossGood choiceOnly 28 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choiceOnly 2.6 g of carbohydrate in a 100 g serving.
MenopauseGood choice211 mg of calcium in a 100 g serving, which your bones need more of now.

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: Jilmil sak; Bengali: Beto sak; Gujarati: Chilni bhaji; Hindi: Bathua sagu; Kannada: Sakothina soppu; Kashmiri: Ushtahak; Malayalam: Parippuchira; Marathi: Chakavath; Odia: Bathua sag; Punjabi: Bathu sag; Tamil: Paruppukkeerai; Telugu: Pappukura.

Related

Radish leaves (Muli ka sag)Mustard leaves (Sarson ka sag)Amaranth leaves (Chaulai)Spinach (Palak)Lettuce (Salad ka patta)Cabbage (Bandh gobi)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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