72 %
Vitamin E contributes to the protection of cells from oxidative stress.
How many calories are in saag?
333kcal
in a 300 g serving
111 kcal per 100 g.
Source: UK CoFID 2021, record 15-629, 5 analysed samples. Checked 5 October 2026.
26.4 gFat
9.9 gProtein
6.9 gFibre
72 %Daily vitamin E
What’s in a 300 g serving
More than half of a serving is water, which is why the calories stay low. What is left is mostly fat.
- 26.4 gFat
- 9.9 gProtein
- 15 gCarbohydrate
- 6.9 gFibre
- 234 gWater
- 7.5 gMinerals and the rest
Below average for dishes
Saag is 111 kcal per 100 g. The 603 dishes in this database average 180.
Saag111
Dishes average180
Low in sugar
1.7 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per serving5.1 g
Salt, per serving2.9 g
Vitamins and minerals in saag
Five of the 14 reach the “source of” level, vitamin E first; none reaches “high in”.
Only a trace
- Vitamin B6
- Selenium
None recorded
- Vitamin D
- Vitamin B12
Show all 14 with amounts
Vitamin E8.6 mg, 72 %
Potassium1128 mg, 56 %
Folate0.111 mg, 56 %
Iron7.2 mg, 52 %
Calcium402 mg, 50 %
Magnesium165 mg, 44 %
Riboflavin (vitamin B2)0.6 mg, 43 %
Copper0.36 mg, 36 %
Zinc3 mg, 30 %
Phosphorus147 mg, 21 %
Vitamin C12 mg, 15 %
Thiamin (vitamin B1)0.09 mg, 8.2 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What saag doesn’t give you. And where to find it.
No recorded vitamin D, selenium or vitamin B6.
Vitamin D
0mgin saag
Find it inBloater, grilled500 % per 100 g
Selenium
Tracein saag
Find it inKidney, pig, fried491 % per 100 g
Vitamin B6
Tracein saag
Find it inWheatgerm184 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Saag against other dishes
Per 100 g, saag has the most vitamin E of the 6 here, ahead of quiche (Lorraine, shortcrust pastry, retail).
2.9mg
2.1mg
2mg
1.6mg
1.5mg
1.1mg
Saag, homemadethis page
Bhaji, green bean−0.9 mg
Flan, vegetable−1.3 mg
Spring rolls, meat, takeaway−1.4 mg
Curry, beef and spinach−1.7 mg
All values per 100 g, from the same dataset. Differences are against saag.
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Questions about saag
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of saag?
A typical portion (300 g, one serving) gives 333 kcal. Per 100 g the figure is 111 kcal.
Is saag a source of vitamin E?
It is a source of vitamin E: 2.9 mg per 100 g, 24 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Which vitamins and minerals does saag have most of?
By share of the daily reference intake: vitamin E (2.9 mg, 24 %), potassium (376 mg, 19 %) and folate (0.037 mg, 19 %) per 100 g.
What counts as a portion of saag?
This page uses 300 g, one serving, the usual UK portion for dishes. Every “per portion” figure is the per-100 g value scaled to that weight.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-629, Saag, homemade, 5 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: University of Leeds, Nutritional analysis of commonly consumed South Asian foods in the UK, 2007. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Spinach). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dishes
From the same group, with calories per 100 g, and the foods with the most vitamin E.
