Sarson ka saag is a traditional Punjabi dish made from mustard greens and a mix of other leafy vegetables. It is a hearty winter staple that is commonly served with cornmeal flatbreads.
Vegan Vegetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 500 g Mustard greens (500 g)
- 250 g Spinach (250 g)
- 100 g Bathua leaves (100 g)
- 2 cups Water (473 g)
- 3 pieces Green chili (45 g)
- 1 inch Ginger (15 g)
- 3 tbsp Maize flour (24 g)
- 2 tbsp Mustard oil (27 g)
- 5 cloves Garlic (25 g)
- 1 medium Onion (150 g)
- Salt, to taste
- Ingredients in total: 1.61 kg
- Weight lost in cooking: 410 g (mostly water boiling off)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Place the chopped mustard greens, spinach, bathua, green chillies, ginger, and water into a large pot.
- Cover and cook on medium heat for about 30 minutes until the greens are very soft and tender.
- Remove from heat and use a hand blender or a whisk to crush the greens into a coarse, rustic puree.
- Sprinkle the maize flour over the greens and stir continuously to ensure there are no lumps, then simmer for another 10 minutes on low heat to thicken.
- In a separate small pan, heat the mustard oil until it reaches a smoking point, then add the garlic and fry until golden brown.
- Add the onions to the pan and sauté until they turn translucent and soft.
- Pour the onion and garlic mixture into the pot of greens, add salt to taste, and stir well to combine.
- Simmer for an additional 5 minutes to allow the flavors to meld, then serve hot.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 173 kcal | 57.6 kcal |
| Protein | 7.75 g | 2.58 g |
| Water | 260 mL | 86.5 mL |
| Sodium | 98.5 mg | 32.8 mg |
| Total Carbohydrates | 21.9 g | 7.31 g |
| Total Fat | 8.13 g | 2.71 g |
| Sugar | 3.69 g | 1.23 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 5.01 mg | 1.67 mg |
| Calcium | 286 mg | 95.3 mg |
| Magnesium | 130 mg | 43.5 mg |
| Potassium | 1,055 mg | 352 mg |
| Iodine | 1.88 mcg | 0.63 mcg |
| Phosphorus | 137 mg | 45.6 mg |
| Zinc | 1.32 mg | 0.44 mg |
| Chloride | 106 mg | 35.2 mg |
| Selenium | 4.06 mcg | 1.35 mcg |
| Copper | 0.34 mg | 0.11 mg |
| Fluoride | 0.12 mg | 0.04 mg |
| Manganese | 1.72 mg | 0.57 mg |
| Molybdenum | 4.38 mcg | 1.46 mcg |
| Chromium | 1.61 mcg | 0.54 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.93 g | 0.31 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 4.14 g | 1.38 g |
| Omega-3 Fatty Acids | 0.44 g | 0.15 g |
| Polyunsaturated Fat | 1.9 g | 0.63 g |
| Omega-6 Fatty Acids | 1.46 g | 0.49 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.81 g | 0.27 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.81 g | 0.6 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 7.36 g | 2.45 g |
| Soluble Fiber | 1.34 g | 0.45 g |
| Insoluble Fiber | 5.65 g | 1.88 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 146 mg | 48.7 mg |
| Folate (B9) | 394 mcg | 131 mcg |
| Niacin (B3) | 2.01 mg | 0.67 mg |
| Vitamin A | 832 mcg RAE | 277 mcg RAE |
| Thiamin (B1) | 0.24 mg | 0.08 mg |
| Vitamin B6 | 0.59 mg | 0.2 mg |
| Riboflavin (B2) | 0.34 mg | 0.11 mg |
| Pantothenic Acid (B5) | 0.33 mg | 0.11 mg |
| Vitamin E | 5.69 mg | 1.9 mg |
| Vitamin K | 746 mcg | 249 mcg |
| Biotin (B7) | 4.51 mcg | 1.5 mcg |
| Beta-Carotene | 8,510 mcg | 2,837 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 49.3 mg | 16.4 mg |
| Leucine | 544 mg | 181 mg |
| Lysine | 424 mg | 141 mg |
| Polyphenols | 487 mg | 162 mg |
| Methionine | 118 mg | 39.4 mg |
| Oxalates | 962 mg | 321 mg |
| Threonine | 328 mg | 109 mg |
| Tryptophan | 113 mg | 37.7 mg |
| Valine | 418 mg | 139 mg |
| Flavonoids | 162 mg | 54 mg |
| Histidine | 325 mg | 108 mg |
| Lutein / Zeaxanthin | 20 mg | 6.66 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 392 mg | 131 mg |
| Purines | 99.4 mg | 33.1 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 350 mg | 117 mg |
Additives
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Sodium Nitrite / Nitrate | 15 mg | 5 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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