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Ponnaganni (Saranthi sag): Nutrition and who it suits

Ponnaganni is a good choice for weight loss, PCOS, diabetes and menopause. 100 g has 51 kcal, 5.3 g of protein and 6.7 g of fibre. One serving is one katori cooked (100 g), about 51 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
Energy51 kcal
Protein5.3 g
Carbohydrate5.2 g
Fibre6.7 g
Sugars0.4 g
Fat0.7 g
Vitamin C103 mg
Calcium388 mg
Folate48.4 µg

Where its calories come from

44%43%13%
  • Protein 44%
  • Carbohydrate 43%
  • Fat 13%

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

How many calories in one serving of ponnaganni?

About 51 kcal for one katori cooked (100 g), and about 102 kcal if you have two.

One serving, against your day

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

158%Vitamin C
103 mg
39%Calcium
388 mg
22%Folate
48.4 µg
22%Magnesium
80.4 mg
14%Potassium
457 mg
13%Iron
3.9 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code C029. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is ponnaganni good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 51 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 5.2 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 5.2 g of carbohydrate in a 100 g serving.

Menopause

Good choice

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

Weight lossGood choiceOnly 51 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choiceOnly 5.2 g of carbohydrate in a 100 g serving.
MenopauseGood choice388 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.

How it compares

It is number 2 for calcium among the 26 leafy greens on this site: 388 mg per 100 g, against an average of 225 mg.

Also called

Assamese: Matikaduri; Bengali: Khanchari; Gujarati: Saranthi na pan; Hindi: Saranthi sag; Kannada: Honagone soppu; Malayalam: Ponnaganni cheera; Marathi: Saranthi sag; Odia: Madarangh; Tamil: Ponnaganni keerai; Telugu: Ponnaganti koora; Urdu: Kunte ki bhaji.

Related

Garden cress (Halim ka patta)Betel leaves (Pan ka patha)Brussels sprouts (Choote gobi)Pumpkin leaves, tender (Kumhra sag)Arbi leavesKohlrabi leaves (Ganth gobhi ka saag)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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