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Blanch the spinach leaves
Wash and clean spinach leaves,blanch them for few seconds by dipping in hot water and removing. Once cool puree them.
Palak saag
Palak saag has 57.3 calories per serving (1 Small Cup) — that's 54 calories per 100g. It provides 1.7g protein, 3.9g carbs, and 3.9g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.5g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Palak saag in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories57.3 kcal
- Carbs3.9 g (15.7 kcal)
- Protein1.7 g (6.7 kcal)
- Fats3.9 g (34.9 kcal)
Nutrition Label
Palak saag
- Serving Size1 Small Cup (100 g)
- Calories57.3 kcal
- Carbs3.9 g
- Fiber2.5 g
- Sugar0.9 g
- Protein1.7 g
- Fat3.9 g
- Saturated fat2.1 g
- Mono unsaturated fat1.1 g
- Poly unsaturated fat0.4 g
- Cholesterol8.5 mg
- Sodium206.1 mg
Nutrition per 100g
- Calories54.0 kcal
- Carbs3.7 g
- Fiber2.4 g
- Sugar0.8 g
- Protein1.6 g
- Fat3.7 g
- Cholesterol8.1 mg
- Sodium194.2 mg
1 serving = 106.1g
Cooking time: 15 minutes
Serves: 5 persons
Ingredients
Cream
20 Grams
Ghee clarified butter
1 Table Spoon
Spinach
200 Grams
Chillies green - all varieties
15 Grams
Garlic small clove
2 Grams
Onion small
50 Grams
Cumin seeds
2.5 Grams
Turmeric powder
5 Grams
Salt
2.5 Grams
Water
200 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Cumin powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
2 Grams
Coriander powder
0.5 Tea Spoon
Instructions
1
2
Sautee the spices
Heat ghee and add the cumin seeds, when they crackle add the chopped garlic, sauté until golden.
3
Cook spinach
Add the powdered spices ,mix well .To this add spinach puree cook well till the raw taste vanishes.
4
Add cream
Add cream ,mix well,simmer for few seconds.Serve hot with parathas or rotis
Also Known As
Glycemic Index
50 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Palak saag | Amritsari paruppu | Dal amritsari | Palak chana saag |
|---|---|---|---|---|
| Calories | 57.3 kcal | 125.5 kcal | 125.5 kcal | 69.1 kcal |
| Carbs | 3.9 g | 10.5 g | 10.5 g | 6.3 g |
| Protein | 1.7 g | 4 g | 4 g | 2.8 g |
| Fat | 3.9 g | 7.5 g | 7.5 g | 3.6 g |
| Fiber | 2.5 g | 4.1 g | 4.1 g | 3.1 g |
| Sugar | 0.9 g | 1.3 g | 1.3 g | 0.8 g |
| Sodium | 206.1 mg | 220.6 mg | 220.6 mg | 201 mg |
| Cholesterol | 8.5 mg | 16.5 mg | 16.5 mg | 7.1 mg |
Health Goals Suitability
Weight Loss
At just 57.3 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.5g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar.
Muscle Gain
Low protein content (1.7g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (8.5mg) and low saturated fat (2.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (50) with 2.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~106.1g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~106.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~106.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~106.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Palak saag stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (114.7-172 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Palak saag contains 57.3 kcal (1.7g protein, 3.9g carbs, 3.9g fat). That's 54 kcal per 100g. You can track exact portions in the Hint app.
At just 57.3 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.5g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Palak saag has 1.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Palak saag is light enough for dinner at 57.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Palak saag is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (50) with 2.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
