Agathi Leaves (Agathi Keerai) Nutrition Calculator — Raw, Boiled, Stir-Fried & Dried

Agathi leaves (Sesbania grandiflora) deliver 1,130mg calcium per 100g raw — a level that surpasses nearly every common food item including cow's milk (120mg/100ml), paneer (~480mg/100g), and moringa leaves (185mg/100g fresh) ^[1][2]. Boiling reduces this to approximately 1,050mg per 100g — still 8.8x more than milk.

For a typical side dish serving of 50g cooked agathi leaves, you receive approximately 525mg calcium (40% DV) — more calcium than a full glass of milk (250ml ≈ 300mg). The Indian Food Composition Tables and Sri Lankan nutritional databases both confirm this exceptional calcium density, with values ranging from 965mg to 1,130mg across regional studies ^[3].

Agathi leaves provide 8.0g protein per 100g raw at 93 kcal — among the highest for leafy greens, close to moringa/drumstick leaves (9.4g at 64 kcal), and far exceeding spinach (2.9g), amaranth leaves (~2.5g), and fenugreek leaves (~4.4g) ^[1]. The protein includes essential amino acids — histidine, leucine, isoleucine, lysine, arginine, and methionine.

At 11.6 kcal per gram of protein, agathi leaves are among the most protein-efficient green vegetables. For plant-based protein tracking, 100g agathi leaves provides protein comparable to a cup of cooked dal (~8-9g) while delivering dramatically more calcium and vitamin C.

Raw agathi leaves contain 140mg vitamin C per 100g (156% DV) — more than orange (53mg) and lemon (53mg), though less than raw guava (228mg) and fresh amla (~600mg) ^[2]. Boiling reduces this to approximately 60mg per 100g (67% DV), and stir-frying retains about 80mg per 100g (89% DV) due to shorter cooking time.

The combination of high calcium and high vitamin C in a single food is nutritionally notable — vitamin C supports non-heme iron absorption. A 100g serving of agathi leaves simultaneously provides 4.0mg iron, 140mg vitamin C, and 1,130mg calcium in one food ^[1][3].

Drying agathi leaves concentrates all nutrients approximately 3-4x: calcium rises to 3,200mg per 100g (246% DV), protein to 28g, and iron to 14mg (78% DV). A single tablespoon of dried powder (5g) provides 160mg calcium and 1.4g protein — a dense supplement for food journaling ^[2].

However, vitamin C drops significantly to 20mg per 100g dried due to heat sensitivity during the drying process. The dried form trades vitamin C for extreme mineral concentration and longer shelf life. For accurate logging, weigh dried powder by the teaspoon or tablespoon.

Across all fresh preparations, agathi leaves maintain calcium above 1,000mg per 100g: 1,130mg raw, 1,050mg boiled, and 1,080mg stir-fried ^[1]. The calorie range spans from 80 kcal (boiled) to 130 kcal (stir-fried), with the difference coming primarily from added cooking oil.

For South Indian preparations like agathi keerai poriyal (stir-fried) or kootu (lentil combination), the base calcium contribution remains exceptional. Stir-frying with oil also enhances vitamin A absorption — agathi's 500mcg vitamin A RAE (56% DV) is fat-soluble and benefits from the added fat ^[3].