Ponnaganni Keerai Nutrition Calculator — Raw, Boiled, Stir-Fried & Dried

Ponnaganni keerai (Alternanthera sessilis) provides 510mg calcium per 100g raw (39% DV) — significantly more than spinach (99mg), amaranth (215mg), and fenugreek (395mg), though less than agathi (1,130mg) ^[1][2]. At 73 kcal, it delivers 7mg calcium per calorie — one of the highest calcium efficiencies among Indian greens.

The 5.0g protein per 100g is notably high for a leafy green — exceeding spinach (2.9g), basella (1.8g), and most common keerais. For plant-based calcium and protein journaling, ponnaganni occupies a unique mid-range calcium position with above-average protein ^[1].

Raw ponnaganni delivers 458mcg vitamin A RAE (51% DV) from 5,500 IU beta-carotene, alongside 68mg vitamin C (76% DV) ^[2]. This dual-vitamin density means a single 100g raw serving provides more than half the daily requirement for both vitamins simultaneously.

Boiling reduces vitamin C dramatically to approximately 25mg per 100g (63% loss), while stir-frying retains about 35mg (49% retention). Vitamin A is more heat-stable, dropping only to 440mcg boiled and 470mcg stir-fried. For maximum vitamin retention, consume fresh or lightly sautéed ^[1].

At 73 kcal per 100g, ponnaganni is substantially more calorie-dense than most leafy greens: spinach (23 kcal), amaranth (23 kcal), and basella (19 kcal) ^[1]. The difference comes from 12g carbohydrates (vs spinach's 3.6g) and 5g protein (vs spinach's 2.9g).

The higher calorie content is a feature, not a drawback — it means ponnaganni is more energy-sustaining per serving. A 120g bunch provides 88 kcal, 6g protein, and 612mg calcium — a complete side dish in Tamil Nadu cuisine. For calorie-aware journaling, note that ponnaganni provides 3x the calories of spinach per 100g ^[2].

Drying ponnaganni concentrates calcium from 510mg to 2,040mg per 100g — a 4x increase as water is removed ^[2]. Protein rises to 20g, iron to 8mg, and potassium to 2,040mg per 100g dried. A single tablespoon (5g) provides 102mg calcium (8% DV) and 1g protein.

The dried powder form is traditional in Tamil Nadu — mixed into rice, added to kootu, or blended into buttermilk. Vitamin C drops to 15mg per 100g dried due to heat sensitivity, but minerals are fully preserved. For journaling dried powder use, measure by teaspoon or tablespoon weight.

Among South Indian calcium-rich greens, ponnaganni (510mg Ca, 5g protein) provides more calcium than fresh moringa/drumstick leaves (185mg, 9.4g protein) and more than fenugreek leaves (395mg, 4.4g protein) ^[1][2]. Moringa excels in protein (9.4g) while ponnaganni leads in calcium (510mg).

For traditional Tamil Nadu meal planning, rotating between these greens across the week provides diverse mineral profiles: ponnaganni for calcium, moringa for protein and iron, and fenugreek for fiber. Each has a distinct flavor profile — ponnaganni's mild taste makes it versatile for poriyal, kootu, and rice mix preparations.