Bathua Leaves Calories & Nutrition Calculator

Raw bathua leaves (Chenopodium album) contain 4.2g protein per 100g — noticeably higher than spinach (2.9g), fenugreek leaves (4.0g in IFCT data), and amaranth leaves (2.5g). Among commonly consumed leafy greens in Indian cuisine, bathua is one of the most protein-dense options per calorie ^[1].

At 43 kcal per 100g, bathua delivers approximately 39% of its calories from protein — an unusually high ratio for a leafy green. A one-cup serving of raw bathua leaves (60g) provides about 2.5g protein for only 26 calories. This protein density makes bathua a notable contributor to total daily protein intake when consumed in the 100–200g portions typical of saag preparations.

Boiling reduces the per-100g protein to 3.2g (from 4.2g raw) due to some protein leaching into cooking water and the increased water weight of cooked leaves. For nutrition journaling, the key distinction is whether you're logging raw leaves (before cooking, weighed dry) or cooked leaves (after draining). A 200g batch of raw leaves typically cooks down to about 120–130g.

Bathua leaves contain approximately 309mg calcium per 100g raw — more than a glass of milk (305mg per 250ml) by weight. This places bathua among the highest-calcium leafy greens available, alongside moringa leaves (185mg), amaranth leaves (215mg), and drumstick leaves (440mg) ^[2].

Boiling retains most of the calcium: cooked bathua still has about 258mg per 100g. Since calcium is relatively heat-stable and less water-soluble than vitamin C, the cooking loss is modest — about 17% vs. the 54% loss for vitamin C. A one-cup serving of cooked bathua (180g) provides approximately 464mg calcium, about 36% of the Daily Value.

However, bathua also contains oxalates, which can bind to calcium in the plant matrix. The oxalate content and its relationship to calcium is discussed in a separate section below. For food journal entries, the total calcium figure (309mg/100g raw) is the standard USDA-reported value. Oxalate considerations are relevant for overall dietary planning but don't change the per-gram calcium logged.

In North Indian cuisine, bathua (Chenopodium album) is primarily a winter-season green, available from November through February. It competes for plate space with other winter saag greens: spinach (palak), mustard greens (sarson), and fenugreek leaves (methi). Nutritionally, these four greens have distinct profiles ^[3].

Per 100g raw, bathua leads in calcium (309mg vs. spinach's 99mg, mustard's 115mg, fenugreek's 176mg) and ties for the highest protein (4.2g, alongside fenugreek at ~4.0g). Spinach leads in iron (2.7mg vs. bathua's 1.2mg). Bathua and mustard greens both rank high in vitamin C (80mg and 70mg per 100g respectively). Fenugreek stands out for its distinctive flavor rather than a single nutrient advantage.

For seasonal food journaling, note that bathua is typically prepared as a saag (cooked with oil and spices), mixed into paratha dough, or added to dal. Each preparation method changes the calorie count significantly: plain boiled bathua is 32 kcal/100g, while bathua saag cooked with oil reaches approximately 78 kcal/100g. Logging the preparation method is essential for accuracy.

Bathua leaves contain significant oxalate levels — approximately 1.8–3.0g total oxalates per 100g raw, varying by growing conditions and maturity. Spinach has a comparable range (0.6–1.6g/100g). These oxalates can form complexes with calcium, magnesium, and iron in the plant tissue, potentially affecting how much of the mineral is actually absorbed ^[4].

Boiling and discarding the cooking water removes approximately 30–50% of soluble oxalates. This is why traditional Indian preparations often involve blanching bathua briefly in boiling water and draining before the final cooking step. The calcium content after boiling (258mg/100g) represents the total calcium remaining in the leaves, including both free and oxalate-bound forms.

For nutrition journaling purposes, the USDA's reported mineral values represent total mineral content (not bioavailable mineral content). This is standard across all food databases — spinach's iron is also reported as total iron regardless of oxalate binding. The key practical note: if you're tracking calcium intake closely, be aware that high-oxalate greens like bathua and spinach contribute total calcium, and the actual bioavailability may differ from low-oxalate sources.

Bathua (Chenopodium album) grows across temperate regions worldwide and is considered a weed in many Western agricultural contexts. In North India, it's a deliberately cultivated winter crop and a staple in states like Punjab, Haryana, Uttar Pradesh, and Rajasthan. It's closely related to quinoa (Chenopodium quinoa) — both belong to the same genus ^[5].

The most common preparations reflect the calorie impact of different cooking methods. Bathua raita (leaves mixed into yogurt) adds the dairy calories. Bathua paratha (leaves kneaded into wheat dough) combines the leaf nutrition with the calorie density of wheat flour and ghee. Bathua saag (stir-fried with oil and spices) is the most direct way to consume the greens, with the oil being the primary calorie variable.

For nutrition tracking across these preparations, the bathua leaf component is relatively consistent (32–43 kcal/100g depending on cooking method). The total dish calories depend heavily on the accompanying ingredients — wheat flour in parathas (340 kcal/100g), yogurt in raita (60 kcal/100g), or oil in saag (adding 40 kcal per tsp). Always log the bathua and its accompaniments separately for accuracy.