Sarson da Saag with Makki Roti
ਸਰੋਂ ਦਾ ਸਾਗ(Punjab)சர்சோன் சாக் · सरसों का साग
Lunch · Dinner · 1 roti + saag
Nutrition Facts
Per 1 roti + saag
Calories1344 kcal
Protein38.4g
Carbohydrates153.6g
Sugars12.8g
Fiber32g
Fat57.6g
Saturated22.4g
Sodium1152mg
Glycemic Index55 (Medium)
Per 100g Reference
420
kcal
12g
protein
48g
carbs
18g
fat
Portion Guide
This serving320g
≈ in cups1.6 cups
1 cup ≈ 200ml ≈ 200g (for most cooked foods)
Things to Note
Medium Glycemic Index
GI of 55 has moderate blood sugar impact.
Calorie Dense
420 kcal per 100g is calorie-dense. Watch portion sizes.
Moderate Sodium
360mg sodium per 100g.
High Fiber
10g fiber per 100g is great for digestion.
OKAY IN MODERATION
Why: Watch the calorie dense + moderate sodium
OK use: A few times a week
About This Dish
Mustard greens curry served with cornmeal flatbread.
Macro Split
Protein 12%Carbs 48%Fat 40%
Category
mainPunjabi
Real Talk
- →2-3 rotis with dal and sabzi is a balanced meal.
- →High in sodium. Drink water and go easy on salt the rest of the day.
Alternatives
- Add a side salad – fiber fills you up
- Balance the meal – include protein and veggies
ELI5
PunjabiWhat is this?
A punjabi main dish typically eaten with rice or roti.
Serving Size
1 1 roti + saag (320g) = 1344 kcal
≈ 1.6 cups
Macros
Balanced: 12% protein, 48% carbs, 40% fat.
P: 38.4gC: 153.6gF: 57.6gFiber: 32g
Blood Sugar Impact
Medium GI. Provides steady energy over a couple of hours.
When to Eat
Suitable for lunch or dinner.
Portion Perspective
A single 1 roti + saag is a substantial meal by itself.
Things to Note
Medium Glycemic IndexCalorie DenseModerate SodiumHigh Fiber
Best For
lunchdinner
Watch sodium intake. Balance with fresh vegetables and fruits.
Disclaimer: Nutribaba provides general nutrition information for awareness only. Data sourced from IFCT 2017 and standard recipes. Actual nutrition may vary based on ingredients, portion sizes, and preparation methods. Consult a qualified professional for personalized dietary advice.