⏱ 35 min total

Saag Aloo

Name: Saag Aloo
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: 1 ½ Potato medium Potato; ¼ package (10 oz) Spinach; ⅛ cup Cilantro; ¼ tbsp Canola oil; ¼ tbsp Coriander seed; ¼ tsp, ground Cumin seed; ¼ tsp Turmeric; ¼ medium Onion; ½ cloves, minced Garlic; ¼ pepper Red chili pepper; ¼ dash Salt; ¼ dash Black pepper; 1 tbsp Greek yogurt; ¼ tbsp Lemon juice

Per 1 serving · 458 g · 14 ingredients

Calories

329

17%
of a 2,000 cal day

Protein
11g
13% of calories
Carbs
65g
75% of calories
Fat
4.6g
12% of calories

Portion

✓ Low saturated fat
✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Saag Aloo (458 g) has 329 calories, with 11 g of protein, 65 g of carbohydrates and 4.6 g of fat. Most of its energy comes from carbs (75% of calories). It is high in protein (22% DV), dietary fiber (36% DV) and Vitamin A (38% DV).

Per 100 g

72cal

low energy density

Protein per 100 cal

3.3g

Net carbs

55g

carbs minus fiber

Fiber

10g

5.1 g sugar

High in

20%+ of the daily value

Protein22%
Dietary fiber36%
Vitamin A38%
Vitamin C115%
Vitamin K297%
Thiamine27%

Good source of

10–19% of the daily value

Vitamin E16%
Choline11%
Calcium15%
Zinc15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 25 min

1
Quarter the potatoes and parboil in well-salted water until just tender when pierced, about 8--10 minutes. Remove potatoes to drain, reserving the boiling water.
2
Place the spinach in a colander and pour the boiling water over top to wilt. Rinse under cold water, squeeze out excess moisture, then blend with the cilantro in a food processor to make a coarse paste.
3
Heat the oil in a large skillet over medium heat. Toast the coriander seed, cumin, and turmeric until fragrant, 30-60 seconds. Add the onion, garlic, and chili, and cook, stirring, until the onion is soft and lightly golden, 5–7 minutes.
4
Add the potatoes and toss to coat in the spices. Stir in the spinach-cilantro paste and cook, stirring occasionally, until the flavors meld and the potatoes are fully tender, about 10 minutes. Season to taste with salt and pepper.
5
Remove from the heat and gently fold in the yogurt and lemon juice. Let stand 2 minutes, then taste and adjust seasoning before serving.

Vitamins & minerals

Amounts for 1 serving (458 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	346 μg	38%
Vitamin C	104 mg	115%
Vitamin D	0 μg	0%
Vitamin E	2 mg	16%
Vitamin K	357 μg	297%
Thiamine	0.3 mg	27%
Riboflavin (B2)	0.3 mg	21%
Niacin	4 mg	26%
Vitamin B6	1 mg	92%
Folate (B9)	200 μg	50%
Vitamin B12	0.1 μg	4%
Pantothenic acid	1 mg	22%
Choline	59 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	154 mg	15%
Iron	6 mg	71%
Potassium	1,900 mg	40%
Magnesium	146 mg	35%
Phosphorus	264 mg	38%
Zinc	2 mg	15%
Copper	0.5 mg	51%
Manganese	1 mg	62%
Selenium	4 μg	7%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	5 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	4,143 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.3 μg	—
Fructose	1 g	—
Galactose	0.2 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0.4 g	—
Leucine	0.5 g	—
Lycopene	0 μg	—
Lysine	0.5 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	1 g	—
Proline	0.3 g	—
Retinol	0.1 μg	—
Serine	0.3 g	—
Starch	49 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 329 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

63min
Walking (3.5 mph)
40min
Cycling (moderate)
27min
Running (6 mph)
46min
Swimming laps

Common questions

How many calories are in Saag Aloo?

One serving of Saag Aloo (1 serving) has 329 calories, which works out to 72 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Saag Aloo high in protein?

It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Saag Aloo keto-friendly?

It is hard to fit into a strict keto diet. One serving has 55 g of net carbs and 75% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Saag Aloo?

125 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Saag Aloo?

5.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (458 g)

Calories329

% Daily Value*

Total fat 4.6g	6%
Saturated fat 0.4g	2%
Trans fat 0g
Cholesterol 0.7mg	0%
Sodium 125mg	5%
Total carbohydrate 65g	24%
Dietary fiber 10g	36%
Total sugars 5.1g
Protein 11g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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