How many calories are in 200 g of saag?

December 4, 2025 •

3 min read

Depending on the preparation, 200g of plain cooked spinach can have as few as 46 calories. But how many calories are in 200 g of saag overall? The final calorie count hinges on the ingredients added, particularly fats like ghee and oils, and protein sources like paneer.

Quick Summary

The calorie count for 200g of saag varies widely based on preparation. Plain greens are low in calories, but traditional recipes with fats and paneer can increase the total significantly.

Key Points

Variable Calories: The number of calories in 200g of saag is not fixed and depends entirely on the recipe's ingredients.
Greens are Low-Calorie: The base of saag, whether spinach or mustard greens, is inherently low in calories (e.g., 200g plain spinach is ~46 kcal).
Fat is a Key Factor: The addition of fats like ghee, butter, and cream significantly increases the total calorie count of the dish.
Paneer Adds Calories: For dishes like saag paneer, the cheese adds a substantial number of calories due to its fat and protein content.
Nutrient-Dense: Regardless of the calorie count, saag is rich in vitamins A and K, as well as essential minerals and fiber.
Healthier Options Exist: It's easy to make a low-calorie saag by reducing added fats and opting for leaner protein sources like chickpeas.

The Calorie Calculation: It's Not Just About the Greens

Saag is a broad term for a variety of leaf-based dishes in Indian cuisine. The specific greens used, the cooking method, and the added ingredients are the primary factors that determine the final calorie count. For example, a simple saag made with boiled spinach and minimal seasoning will be vastly different from a rich, creamy saag paneer prepared with generous amounts of butter and cheese.

The Low-Calorie Base of Saag

The foundation of any saag dish is the leafy greens, which are naturally very low in calories and packed with nutrients. A 200g serving is a significant portion of vegetables and forms an excellent basis for a healthy meal. The most common greens include:

Spinach (Palak): 200g of cooked, boiled, and drained spinach contains a mere 46 calories. This makes it an incredibly light and nutrient-dense base.
Mustard Greens (Sarson): 200g of raw mustard greens contain 54 calories. While the preparation slightly alters this, the base remains low-calorie.

Common Ingredients That Increase Calories

While the greens themselves are light, traditional saag recipes often include ingredients that dramatically increase the calorie total. These include:

Fats: The most significant calorie contributor is fat, often added in the form of ghee, oil, or butter during the tempering (tadka) process. A single tablespoon of ghee can add over 100 calories.
Paneer: A key component of saag paneer, this fresh cheese adds protein and fat. The calories from paneer can easily double or triple the calorie count of the greens alone.
Cream or Yogurt: Many recipes call for dairy products to achieve a creamy texture, adding both fat and calories.
Potatoes (Aloo): Used in dishes like saag aloo, potatoes add carbohydrates and increase the overall energy density of the meal.

Comparing Different Types of Saag

To better understand the variance, here is a comparison table outlining the approximate calories for 200g servings of different types of saag:


Saag Type	Base Ingredients	Calorie Additions	Approximate Calories (200g)
Plain Cooked Greens (e.g., Spinach)	Spinach	None	~46 kcal
Simple Home-cooked Saag	Greens	Small amount of oil/ghee	~100-150 kcal
Traditional Punjabi Saag (Sarson da Saag)	Mustard greens, spinach	Ghee, butter, possibly cream	~150-250+ kcal
Restaurant Saag Paneer	Greens, paneer	Oil, ghee, cream	~175-300+ kcal

How to Reduce the Calorie Count in Your Saag

If you're mindful of your calorie intake, you can still enjoy delicious saag by making a few adjustments:

Use less fat: Reduce the amount of ghee or oil used for tempering. Consider using a non-stick pan and a small amount of oil spray.
Substitute dairy: Instead of heavy cream, use a low-fat plain yogurt or a light coconut milk to achieve a creamy texture with fewer calories.
Opt for lighter protein: If making saag paneer, use low-fat paneer or a lean protein source like chickpeas (chana) or lentils, which make a nutritious 'channa saag'.
Increase vegetables: Add other low-calorie vegetables like mushrooms, onions, or cauliflower to bulk up the dish without significantly increasing the calorie load.

The Hidden Health Benefits of Saag

Beyond the calorie count, saag is a powerhouse of nutrition. The leafy greens provide a host of essential vitamins and minerals:

Vitamins: Rich in Vitamin A and Vitamin K, crucial for vision, bone health, and blood clotting.
Fiber: High fiber content promotes healthy digestion and can help with weight management by increasing satiety.
Minerals: A good source of iron, potassium, and calcium, supporting everything from oxygen transport to blood pressure regulation.

Nutrient Absorption Tips

For improved iron and calcium absorption, pair your saag with a source of Vitamin C. A squeeze of lemon juice not only brightens the flavor but also helps your body absorb the iron from the greens more effectively.

Conclusion: Making Informed Choices with Saag

The next time you wonder how many calories are in 200 g of saag, remember that the answer depends on the preparation. While the leafy greens themselves are incredibly healthy and low in calories, the final dish can vary greatly. By being mindful of added fats and proteins, you can enjoy a delicious and nutritious saag that fits your dietary needs. From a simple side dish to a rich main course, saag offers a versatile and flavorful way to incorporate more greens into your diet.

For a lower-fat recipe example, the NHS UK website provides a healthier version of saag aloo, which can serve as a guide for reducing overall fat content.

Frequently Asked Questions

The primary factor is the type and amount of fat used in preparation, such as ghee, oil, or butter, followed by high-fat additions like paneer or cream.

Yes, it can be, especially if prepared simply with minimal added fat. The base leafy greens are very low in calories and high in fiber, which can aid in weight management.

Saag paneer has significantly more calories than regular saag. The paneer adds a large amount of fat and protein, and it is often cooked with more ghee or oil.

Yes. Instead of ghee and cream, you can use a small amount of vegetable oil and a plant-based milk or cashews blended into a cream to achieve a rich texture with fewer calories.

No, freezing does not alter the calorie count. The nutritional value, including calories, remains the same as when it was originally cooked, assuming no new ingredients are added during reheating.

The calorie difference between the greens themselves is minor. 200g of cooked spinach is about 46 kcal, while 200g of mustard greens is about 54 kcal. The cooking method and additions are far more impactful.

To boost nutrition, add a squeeze of lemon juice for vitamin C, include other vegetables like chickpeas or mushrooms, and use whole spices rather than pre-made masalas.