26 foods · IFCT 2017
Green leafy vegetables: nutrition per 100 g
IFCT 2017 covers 26 green leafy vegetables, from spinach, methi and amaranth to agathi, drumstick leaves, gongura and ponnaganni. They are very low in energy, between 16 and 73 kcal per 100 g, yet rich in minerals and vitamin C. Agathi leads for calcium at 901 mg, gongura for iron at 7.65 mg and parsley for vitamin C at 133 mg.
About green leafy vegetables
Leafy greens are some of the most nutrient-dense foods in the Indian kitchen, and every region has its own: sarson in Punjab, bathua in the northern winter, gongura in Andhra Pradesh, ponnaganni and agathi in Tamil Nadu, colocasia leaves for patra in Gujarat and Maharashtra, and drumstick leaves across the south. This group gathers 26 of them from IFCT 2017.
Per 100 g, greens carry very little energy, from 16 kcal for pak choi to 73 kcal for parsley, and almost no fat. In return they bring calcium, iron, vitamin C, folate and beta-carotene. Agathi leaves stand out with 901 mg calcium and 121 mg vitamin C per 100 g, and drumstick leaves with 6.4 g protein, 314 mg calcium and 108 mg vitamin C.
Figures are for raw leaves. Greens shrink a great deal in the pan, so a cooked serving packs several times its own weight of raw leaves into the bowl. Some, such as spinach and amaranth, carry oxalate that holds back part of their calcium and iron. Cooking with a little fat helps the body absorb their beta-carotene, and a squeeze of lemon helps their iron. Green cabbage is filed with the leafy greens too, though it carries far less calcium and iron than the dark leaves.
Green leafy vegetables compared
Per 100 g of the edible portion. Open any food for its full panel, varieties and names in Indian languages.
| Food | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Agathi leaves | 71 kcal | 8 g | 8.6 g | 4.36 mg | 901 mg |
| Amaranth leaves (chaulai) | 31 kcal | 3.3 g | 4.4 g | 4.64 mg | 330 mg |
| Amaranth spinosus | 26 kcal | 3.5 g | 5.1 g | 6.37 mg | 359 mg |
| Basella leaves | 20 kcal | 1.6 g | 2.2 g | 4.2 mg | 94 mg |
| Bathua leaves | 28 kcal | 2.5 g | 4 g | 2.66 mg | 211 mg |
| Beet greens | 35 kcal | 2.4 g | 3.6 g | 5.8 mg | 151 mg |
| Betel leaves | 48 kcal | 2.5 g | 2.1 g | 3 mg | 207 mg |
| Brussels sprouts | 44 kcal | 4.3 g | 4.3 g | 1.54 mg | 54 mg |
| Cabbage | 22 kcal | 1.4 g | 2.8 g | 0.35 mg | 52 mg |
| Cauliflower leaves | 35 kcal | 3.9 g | 3.4 g | 2.42 mg | 97 mg |
| Colocasia leaves (arbi patta) | 43 kcal | 3.4 g | 5.6 g | 3.41 mg | 216 mg |
| Drumstick leaves (moringa) | 67 kcal | 6.4 g | 8.2 g | 4.56 mg | 314 mg |
| Fenugreek leaves (methi) | 34 kcal | 3.7 g | 4.9 g | 5.69 mg | 274 mg |
| Garden cress leaves | 50 kcal | 5.6 g | 2.6 g | 6.19 mg | 217 mg |
| Gongura (gogu) leaves | 36 kcal | 1.9 g | 4.6 g | 7.65 mg | 145 mg |
| Knol-khol leaves | 43 kcal | 3.1 g | 2.8 g | 2.51 mg | 368 mg |
| Lettuce | 22 kcal | 1.5 g | 1.8 g | 2.73 mg | 57 mg |
| Mustard leaves (sarson) | 30 kcal | 3.5 g | 3.9 g | 2.84 mg | 191 mg |
| Pak Choi leaves | 16 kcal | 1.4 g | 1.9 g | 3.78 mg | 150 mg |
| Parsley | 73 kcal | 5.5 g | 3.9 g | 5.51 mg | 288 mg |
| Ponnaganni | 51 kcal | 5.3 g | 6.7 g | 3.88 mg | 388 mg |
| Pumpkin leaves | 44 kcal | 4.2 g | 2.2 g | 5.58 mg | 271 mg |
| Radish leaves | 26 kcal | 2.2 g | 1.8 g | 3.82 mg | 234 mg |
| Rumex leaves | 20 kcal | 1.6 g | 1.3 g | 3.67 mg | 131 mg |
| Spinach | 24 kcal | 2.1 g | 2.4 g | 2.95 mg | 82 mg |
| Tamarind leaves | 71 kcal | 5.8 g | 10.7 g | 2.84 mg | 67 mg |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
The richest green leafy vegetables by nutrient
Protein
- 1.Agathi leaves8 g
- 2.Drumstick leaves (moringa)6.4 g
- 3.Tamarind leaves5.8 g
Dietary fibre
- 1.Tamarind leaves10.7 g
- 2.Agathi leaves8.6 g
- 3.Drumstick leaves (moringa)8.2 g
Iron
- 1.Gongura (gogu) leaves7.65 mg
- 2.Amaranth spinosus6.37 mg
- 3.Garden cress leaves6.19 mg
Calcium
- 1.Agathi leaves901 mg
- 2.Ponnaganni388 mg
- 3.Knol-khol leaves368 mg
Vitamin C
- 1.Parsley133 mg
- 2.Agathi leaves121 mg
- 3.Drumstick leaves (moringa)108 mg
Energy
- 1.Parsley73 kcal
- 2.Agathi leaves71 kcal
- 3.Tamarind leaves71 kcal
What people ask about green leafy vegetables
Which leafy vegetable has the most iron?
Gongura (gogu) leaves lead this group in IFCT 2017 at 7.65 mg of iron per 100 g, followed by amaranth spinosus at 6.37 mg and garden cress at 6.19 mg. Spinach has 2.95 mg. Pair greens with lemon or tomato to absorb more.
Which greens are richest in calcium?
Agathi leaves lead at 901 mg per 100 g, then ponnaganni at 388 mg, knol-khol leaves at 368 mg, amaranth spinosus at 359 mg and amaranth leaves at 330 mg. Drumstick leaves give 314 mg. Spinach, at 82 mg, is much lower than its reputation.
Is moringa better than spinach?
On most counts in IFCT 2017, yes. Per 100 g, drumstick leaves carry 6.4 g protein, 314 mg calcium and 108 mg vitamin C, against 2.1 g, 82 mg and 30.3 mg for spinach. Spinach has less energy and is easier to find in most markets.
Do leafy greens lose nutrients when cooked?
Some vitamin C and folate are lost, especially with long boiling or when the water is thrown away. Minerals mostly stay, and beta-carotene becomes easier to absorb. Cook greens briefly, with a lid, in little water, and use any liquid in the dish.
Explore the rest of the tables
Cereals and millets
14 foods per 100 g.
Pulses and legumes
14 foods per 100 g.
Vegetables and mushrooms
39 foods per 100 g.
Roots and tubers
10 foods per 100 g.
Fruits
44 foods per 100 g.
Nuts and oilseeds
14 foods per 100 g.
Spices, herbs and condiments
21 foods per 100 g.
Cooking oils and fats
14 foods per 100 g.
Milk and dairy
3 foods per 100 g.
Meat, poultry and eggs
14 foods per 100 g.
Fish and seafood
41 foods per 100 g.
Sugars and natural drinks
3 foods per 100 g.