Saag
Slow-cooked pureed mustard greens with spinach and sarson, tempered with ginger, garlic, and butter. A classic Punjabi winter dish traditionally served with makki di roti (corn flatbread) and a dollop of white butter.
265kcal
Calories
8g
Protein
18g
Carbs
14g
Fat
About Saag
Saag is a beloved Pakistani dish enjoyed across South Asia, widely recognised for its distinctive flavour profile and cultural significance. It is traditionally made with key ingredients such as Mustard greens, Spinach, Maize flour, Ginger, Garlic, and prepared by mustard greens and spinach slow-cooked for hours, blended coarse, tempered with garlic and butter..
A 250g serving of Saag delivers 265 calories, or 106 kcal per 100g. This places it firmly in the moderate energy range — filling enough for a proper meal without excessive caloric load.
The macronutrient composition of Saag per 250g is as follows: 8g protein, 18g carbohydrates, and 14g fat, with 8g of dietary fibre and 3g of sugars. This balanced macronutrient distribution makes Saag a nutritionally well-rounded food suitable for a variety of dietary goals, from weight management to general health maintenance. The generous fibre content of 8g supports healthy digestion, promotes gut health, and helps regulate blood sugar levels — a notable benefit for people managing diabetes or following a high-fibre diet.
Saag has a low glycemic index of 28, which means it causes a slow, gradual rise in blood sugar levels after consumption. Low GI foods are especially beneficial for people with type 2 diabetes, insulin resistance, or those seeking sustained energy without energy crashes. Including low-GI foods like Saag in a Pakistani diet plan can help regulate appetite and improve metabolic health over time.
The sodium content of Saag is 420mg per serving — a moderate amount that fits comfortably within the recommended daily limit of 2,300mg for most healthy adults.
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Nutrition Facts
Per 250g servingMacronutrients
Minerals & Vitamins
Main Ingredients
Cooking Method
Mustard greens and spinach slow-cooked for hours, blended coarse, tempered with garlic and butter.
Calorie Comparison
vs. similar Pakistani dishes
Healthiest in this cuisine
Saag has the fewest calories among these Pakistani dishes
Comparing per-serving values · All from Pakistani cuisine · 🌿 = fewest calories
Frequently Asked Questions
Common questions about Saag
Saag contains 265 calories per serving (250g). It provides 8g protein, 18g carbohydrates, and 14g fat. Per 100g, it contains approximately 106 calories.
Per serving, Saag contains: 8g protein, 18g carbohydrates (including 8g dietary fiber), and 14g total fat (5g saturated fat). Sugar content: 3g. Total: 265 kcal.
Saag can fit into a weight loss plan with appropriate portion sizes. At 265 calories per serving with 8g protein and 14g fat, it provides moderate energy. A daily deficit of 500 kcal typically leads to approximately 0.5 kg of weight loss per week.
Saag has a glycemic index of 28, which is classified as Low. Low GI foods (55 or below) cause a slow, gradual rise in blood sugar — ideal for sustained energy and diabetes management.
Saag has a Low glycemic index of 28, making it a relatively diabetes-friendly option as it causes a slow rise in blood sugar. However, total carbohydrate intake (18g per serving) still matters — monitor portions and always consult your healthcare provider for personalized guidance.
Thanks to its Low glycemic index of 28, Saag can be enjoyed at any time of day. It is particularly great for lunch or dinner as it provides steady, sustained energy without a blood sugar spike.
Saag contains 420mg of sodium per serving — a moderate amount. Most healthy adults can include it as part of a balanced diet. Those managing blood pressure should monitor overall daily sodium intake.
Saag is traditionally made with: Mustard greens, Spinach, Maize flour, Ginger, Garlic, Butter, Green chilies, Salt. It is prepared by mustard greens and spinach slow-cooked for hours, blended coarse, tempered with garlic and butter..
These answers are for general informational purposes only. Always consult a qualified healthcare professional for personalized dietary advice.