1 serving (200 grams) contains 180 calories, 4.0 grams of protein, 7.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
211.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.2 g | 10% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 29.4 g | 10% | |
| Dietary Fiber | 5.9 g | 21% | |
| Sugars | 3.5 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 117.6 mg | 9% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 588.2 mg | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Saag aloo
Saag Aloo is a traditional Indian dish that combines sautéed or cooked spinach (saag) and potatoes (aloo) with aromatic spices. This warm, comforting dish is often served as a vegetarian main or side dish in Indian cuisine. Spinach, the main vegetable, is a nutrient powerhouse, offering vitamins such as A, C, and K, alongside iron, calcium, and dietary fiber. Potatoes provide energy-rich carbohydrates and are a source of potassium and vitamin B6. Typically prepared with spices like turmeric, cumin, and garlic, Saag Aloo adds both flavor and anti-inflammatory properties through these ingredients. The dish is naturally low in fat and high in micronutrients when prepared with minimal oil, making it a nutritious option in a balanced diet.
Health Benefits
- Rich in vitamin K from spinach, which supports bone health and proper blood clotting.
- Good source of dietary fiber, promoting digestive health and helping regulate blood sugar levels.
- Provides iron from spinach, which is critical for oxygen transport and combating fatigue.
- Delivers potassium from potatoes, supporting muscle function and maintaining healthy blood pressure.
- Contains antioxidant-rich turmeric, which may help reduce inflammation and support immune health.
Dietary Considerations
Selection and Storage
Store leftover Saag Aloo in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or microwave, adding a splash of water if necessary to maintain moisture.
Common Questions About Saag aloo Nutrition
What are the key nutritional facts of Saag Aloo?
Saag Aloo is typically made from spinach (or other greens), potatoes, and spices. A 1-cup serving contains approximately 180 calories, 4 grams of protein, abundant Vitamin A and Vitamin C, as well as minerals like iron and potassium. Due to the spinach, it's a good source of dietary fiber and antioxidants.
Is Saag Aloo suitable for a vegan or vegetarian diet?
Yes, Saag Aloo is naturally vegan and vegetarian as it contains plant-based ingredients like spinach, potatoes, and spices. However, ensure that no ghee or dairy-based cream is used, as these may sometimes be added in traditional preparations.
What are the health benefits or concerns of eating Saag Aloo?
Saag Aloo provides essential vitamins like Vitamin K, Vitamin A, and Vitamin C, along with iron and fiber from spinach, which support immune health and digestion. However, its calorie content may increase depending on the amount of oil or ghee used; moderation is recommended to avoid excessive fat intake.
How much Saag Aloo should I eat as part of a balanced meal?
A recommended serving size is approximately 1 cup (about 180 calories) to accompany protein-rich dishes or lentils. Pairing it with whole grains like roti or basmati rice can help balance your meal while keeping portion sizes moderate.
How does Saag Aloo compare to other spinach-based dishes like Palak Paneer?
While both Saag Aloo and Palak Paneer feature spinach as a key ingredient, Saag Aloo uses potatoes instead of paneer (Indian cottage cheese), making it lower in protein but suitable for vegans. Palak Paneer is more protein-rich (approx. 10g per serving) due to the paneer and is more calorie-dense.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
