Book a free consultation callMenu

Foods / Leafy greens

Pumpkin leaves, tender (Kumhra sag): Nutrition and who it suits

Tender pumpkin leaves are a good choice for weight loss, PCOS, diabetes and menopause. 100 g has 44 kcal, 4.2 g of protein and 2.2 g of fibre. One serving is one katori cooked (100 g), about 44 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
Energy44 kcal
Protein4.2 g
Carbohydrate4.8 g
Fibre2.2 g
Sugars0.1 g
Fat0.7 g
Calcium271 mg
Magnesium84.2 mg
Iron5.6 mg

Where its calories come from

40%45%16%
  • Protein 40%
  • Carbohydrate 45%
  • 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 tender pumpkin leaves?

About 44 kcal for one katori cooked (100 g), and about 88 kcal if you have two.

One serving, against your day

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

27%Calcium
271 mg
23%Magnesium
84.2 mg
19%Iron
5.6 mg
19%Vitamin C
12.3 mg
15%Folate
33.8 µg
13%Potassium
423 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code C030. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

The first call is free

Tell Puja what's going on and she will tell you honestly whether she can help.

Book a free consultation callAsk a quick question

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

Weight loss

Good choice

Only 44 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 4.8 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 4.8 g of carbohydrate in a 100 g serving.

Menopause

Good choice

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

Weight lossGood choiceOnly 44 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choiceOnly 4.8 g of carbohydrate in a 100 g serving.
MenopauseGood choice271 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: Rongalao paat; Bengali: Kumra shak; Gujarati: Kolam na pan; Hindi: Kumhra sag; Kannada: Kumbale soppu; Kashmiri: Aal kaniji; Malayalam: Manthan elakai; Marathi: Bhopla chipan; Odia: Khakaru saga; Punjabi: Petha de pate; Tamil: Parangi ilai; Telugu: Gummadi akulu; Urdu: Kaddu ka patta.

Related

Brussels sprouts (Choote gobi)Arbi leavesKohlrabi leaves (Ganth gobhi ka saag)Betel leaves (Pan ka patha)Garden cress (Halim ka patta)Ponnaganni (Saranthi sag)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

Not sure it suits you?

Every body reacts differently. Send Puja a message and talk it through on a free call.

Book a free consultation callAsk about tender pumpkin leaves