Know Your Plate: A Plateful Of Sarso Ka Saag And Makki Ki Roti

Do you know how many calories you get in a plate of sarson ka saag and makki ki roti? Dr Simran Saini decodes the nutritional classification of this seasonal delicacy

Vani Malik
Written by: Vani MalikUpdated at: Nov 18, 2019 18:08 IST
Know Your Plate: A Plateful Of Sarso Ka Saag And Makki Ki Roti

Come winters and we all long for the seasonal treat, which is sarson ka saag and makki roti. Although this dish is eaten all over India, it is most prevalent in Punjab and the northern part of India. We all love how this yummy plate of goodness can fill us up. As we know how green leafy vegetables are a must in our diet, this dish has all the goodness that the body requires to fight the seasonal hazards to health. We at Onlymyhealth are here to help by telling you what exactly a plate of two rotis, saag and a dollop of butter have interns of nutritional value. Here, we decode the nutritional value of a plate of this seasonal delicacy, which includes two rotis, a bowl of saag, dollop of butter, with sides of jaggery, radish salad and pickle. We know the nutritional value of each item individually, but do you know how many calories are you taking in this one plate? Nutritionist Dr Simran Saini helps us out...

know your plate saag and roti

Dr Simran Saini says that you should first keep a check on what are you eating with saag and roti in a plate. She explained how generally we pair this delicacy with butter, jaggery, a radish salad and some pickle with it. Now let's take a look at their nutritional value:

Nutritional Value of 1 Makki Ki Roti

  • Total Calories - 144.2 Kg
  • Fat - 2.8 grams
  • Protein - 7.8 grams
  • Carbohydrate - 21.5 grams
  • Dietary fibre - 3.0 grams
  • Sodium-3.8 mg
  • Cholesterol-3.4mg

Also Read: Know Your Plate: Calories And Nutrition In A Masala Dosa Thali

Nutritional Value Of One Bowl of Saag

  • Calories - 92.4 kg
  • Fat - 5.8 grams
  • Protein - 5.4 grams
  • Carbohydrate - 7.8 grams
  • Dietary fibre - 4.8 grams
  • Sugar - 0.4 g
  • 1 Cube of Butter
  • Total Calories - 36
  • Fat - 4.1 grams
  • Protein-0
  • Carbohydrate - 0 gms

Small Serving Of Radish salad

  • Fat - 0.1 g
  • Protein - 0.7 grams
  • Carbohydrate - 3.4 grams
  • Dietary fibre - 1.6 grams
  • Sugar - 1.9 grams
  • Vitamin C
  • Iron
  • Calcium


  • Calories: 383 (1 piece)
  • Sucrose: 65-85 grams
  • Fructose and glucose: 10-15 grams
  • Protein: 0.4 grams
  • Fat: 0.1 gram.
  • Iron: 11 mg, or 61% of the RDI.
  • Magnesium: 70-90 mg
  • Potassium: 1050 mg
  • Manganese: 0.2–0.5 mg

sarso plate calories

Also Read: Know Your Plate: Know What you Are Eating When You Are Devouring A Samosa

Dr Simran adds that a plateful of saag and roti constitutes of 671.6 kcal. It also means that you have gained a large part of your entire day's calories by eating this one plate. This much fat can be unhealthy for you, especially if you have health issues like diabetes and blood pressure. In such a situation, eat-in limited portions. Also, do not forget to sweat it out in the gym after this meal. Dr Simran helps us with some healthier alternatives to enhance the nutritional value of this plate, without compromising much on the taste:

  • Use olive oil instead of refined oil.
  • Make your rotis over a pan with bare minimum oil
  • Do not use butter
  • You can also opt for spinach, fenugreek and soya instead of mustard greens

An easy way to limit the damage done by this plate of goodness is to exercise in the latter part of the day. One should go for light exercises or yoga after such heavy meals to burn maximum calories. Dr Simran suggests:

  • Walk for 1 hour
  • Do five steps of surya namaskar
  • 35 minutes of swimming
  • 30 minutes of power yoga

exercise after makki ki roti

Read more articles on Healthy Diet