Calories in Bathua, Chaulai, Gongura, Lettuce, Paan

General information: This article is information about food data. No dietitian or doctor has reviewed it, and it is not a substitute for their advice.

By NYUS Inc. · October 2026

हिंदी में पढ़ें: बथुआ, चौलाई, गोंगुरा, सलाद पत्ता में कितनी कैलोरी (IFCT 2017 के आँकड़ों के साथ)

Bathua, chaulai, gongura, poi, paan leaves and salad leaves are eaten across India, but most calorie lists stop at palak and methi. The Indian Food Composition Tables 2017 (IFCT 2017, ICMR-NIN) give each of them its own row. To keep every figure solid, this page uses only the rows IFCT averaged over 2 or more regions, and says how many regions each row has. The kJ to kcal conversion, the protein per 100 kcal and the serving sums are our arithmetic, shown below.

The short answer

Raw leaves on this page run from 20 kcal (basella leaves and rumex leaves) to 73 kcal (parsley) per 100 g. Bathua has 28 kcal and 2.50 g of protein, chaulai (red and green mix) 32 kcal and 3.09 g, gongura 36 kcal and 1.86 g, lettuce 22 kcal and 1.54 g, and small paan leaves 44 kcal and 2.62 g. For comparison, spinach has 24 kcal and 2.14 g. Most of the weight is water, from 71.69 g (tamarind leaves, tender) to 93.18 g (rumex leaves) per 100 g. Cooking oil is not in these figures.

How the rows were chosen

IFCT 2017 has 34 leafy vegetable rows (C001 to C034). 27 of them are averages of 2 or more regions and 7 come from 1 region, which are left out. This page uses the 14 multi-region rows that our leafy greens chart does not list, plus spinach (C033) as a reference, sampled in 2 to 6 regions. 7 of the 14 come from only 2 regions, so treat those as thinner evidence. Palak, methi, drumstick leaves, mustard leaves, radish leaves and the other common greens are on our leafy greens chart, and spinach is also on our calories in common vegetables page. IFCT 2017 says all its data except poultry and egg is for raw food (PDF p. 27), so these are raw leaves, edible portion only.

Bathua, chaulai, gongura and other desi greens, per 100 g

IFCT 2017, Table 1 (Proximate Principles), per 100 g edible portion, sorted from the most protein to the least. IFCT prints energy in kilojoules (kJ); we converted with 1 kcal = 4.184 kJ. "Protein per 100 kcal" is the protein divided by the unrounded kcal, times 100. "Regions" is how many regions the average comes from.

Leaf (IFCT row)	Protein per 100 g	Energy per 100 g	Protein per 100 kcal	Regions	IFCT code
Tamarind leaves, tender (imli ke patte)	5.84 g	71 kcal (299 kJ)	8.2 g	3	C034
Amaranth spined, leaves, green (kanta chaulai)	3.54 g	26 kcal (110 kJ)	13.5 g	4	C005
Knol-khol, leaves	3.12 g	43 kcal (178 kJ)	7.3 g	2	C024
Amaranth leaves, red and green mix (chaulai)	3.09 g	32 kcal (132 kJ)	9.8 g	4	C004
Amaranth spined, leaves, red and green mix	2.80 g	24 kcal (99 kJ)	11.8 g	2	C006
Bathua leaves	2.50 g	28 kcal (116 kJ)	9.0 g	2	C008
Spinach (palak, reference row)	2.14 g	24 kcal (102 kJ)	8.8 g	6	C033
Gogu leaves, green (gongura)	1.86 g	36 kcal (152 kJ)	5.1 g	4	C022
Rumex leaves	1.62 g	20 kcal (82 kJ)	8.3 g	2	C032
Basella leaves (poi)	1.57 g	20 kcal (82 kJ)	8.0 g	2	C007

Tender tamarind leaves have the most protein of this group (5.84 g) and basella leaves the least (1.57 g). Bathua has 28 kcal against 24 kcal for spinach, and 2.50 g of protein against 2.14 g. Spined green amaranth gives the most protein per 100 kcal on this page (13.5 g), because it has just 26 kcal per 100 g.

Paan, lettuce, parsley and other salad and herb leaves, per 100 g

The 5 salad and herb rows, sorted the same way.

Leaf (IFCT row)	Protein per 100 g	Energy per 100 g	Protein per 100 kcal	Regions	IFCT code
Garden cress	5.62 g	50 kcal (208 kJ)	11.3 g	2	C021
Parsley	5.55 g	73 kcal (305 kJ)	7.6 g	3	C028
Betel leaves, small (paan)	2.62 g	44 kcal (183 kJ)	6.0 g	4	C011
Lettuce (salad patta)	1.54 g	22 kcal (91 kJ)	7.1 g	3	C025
Cabbage, violet	1.39 g	23 kcal (97 kJ)	6.0 g	2	C016

Garden cress (5.62 g) and parsley (5.55 g) have more than 5 g of protein per 100 g, and parsley also has the most energy on this page (73 kcal) and the least water of the salad rows (77.76 g). Lettuce (22 kcal) and violet cabbage (23 kcal) are among the lightest. Garden cress is a thin 2-region row.

50, 100, 150 g of five greens

Each cell is the IFCT value times the grams, divided by 100, as protein and kcal. The weights are ours and they are raw edible leaves.

Raw leaves	bathua leaves (C008)	chaulai (C004)	gongura (C022)	salad patta (C025)	palak, reference row (C033)
50 g	~1.3 g protein, ~14 kcal	~1.5 g protein, ~16 kcal	~0.9 g protein, ~18 kcal	~0.8 g protein, ~11 kcal	~1.1 g protein, ~12 kcal
100 g	~2.5 g protein, ~28 kcal	~3.1 g protein, ~32 kcal	~1.9 g protein, ~36 kcal	~1.5 g protein, ~22 kcal	~2.1 g protein, ~24 kcal
150 g	~3.8 g protein, ~42 kcal	~4.6 g protein, ~47 kcal	~2.8 g protein, ~54 kcal	~2.3 g protein, ~33 kcal	~3.2 g protein, ~37 kcal

The amounts scale in a straight line, so 150 g has three times the 50 g figure.

Raw leaves are not a cooked sabzi

IFCT 2017 figures are for raw edible leaves. Cooked greens lose water and shrink, so 100 g of cooked sag holds more leaf than 100 g raw, and oil, ghee or besan add energy. IFCT 2017 has no cooked-sag row, so this page gives no cooked figure; weigh the raw leaves and the oil separately.

Three common mistakes

Using raw figures for cooked sag. Cooking changes the weight, and the tadka adds oil that is not in these tables.
Trusting a thin row too much. 7 of the 14 rows come from only 2 regions, including bathua and garden cress.
Counting greens as a protein source. The highest row here, tamarind leaves, has 5.84 g per 100 g, and nobody eats 100 g of it.

This is general information about food data, not a diet plan or medical advice. If you have a medical condition, a food allergy, are pregnant or breastfeeding, or take medicines, ask your doctor or a registered dietitian before changing what you eat.

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Frequently asked questions

How many calories are in 100 g of bathua?

By IFCT 2017, 100 g of raw bathua leaves (C008, 2 regions) has 28 kcal and 2.50 g of protein. Spinach (C033, 6 regions) has 24 kcal and 2.14 g. By our arithmetic, 150 g of raw bathua is about 42 kcal and 3.8 g of protein. Bathua is a thin 2-region row.

How many calories are in chaulai?

This page has three amaranth rows that our leafy greens chart does not list: red and green mix (C004, 4 regions) at 32 kcal and 3.09 g of protein per 100 g, spined green (C005, 4 regions) at 26 kcal and 3.54 g, and spined red and green mix (C006, 2 regions) at 24 kcal and 2.80 g. The plain green chaulai row is on the leafy greens chart.

How many calories are in gongura (gogu leaves)?

IFCT 2017 lists raw green gogu leaves (C022, 4 regions) at 36 kcal and 1.86 g of protein per 100 g. By our arithmetic, 100 g of raw gongura is about 36 kcal and 1.9 g of protein.

Which of these leaves has the most protein?

Tender tamarind leaves (C034) have the most, 5.84 g per 100 g, then garden cress at 5.62 g and parsley at 5.55 g. Violet cabbage has the least, 1.39 g. These three are eaten in small amounts, so none is a main protein source.

Why are palak and methi not on this page?

Spinach is shown only as a reference row. Palak, methi, drumstick leaves and the other common leaves are on our leafy greens chart. IFCT 2017 has 34 leafy vegetable rows (C001 to C034), 27 of them sampled in 2 or more regions and 7 from 1 region. This page uses 14 that our leafy greens chart does not list, plus spinach.

Sources (read 26 October 2026)

Longvah T. et al., Indian Food Composition Tables 2017 (IFCT 2017), ICMR-NIN, Table 1, per 100 g edible portion, group C rows with 2 or more regions: C004, C005, C006, C007 on PDF p. 43; C008, C022, C024, C011, C016, C021, C025 on PDF p. 44; C032, C034, C033, C028 on PDF p. 45. The statement that all data except poultry and egg is for raw food: p. 27.
Energy kcal = kJ ÷ 4.184, rounded half-up; protein per 100 kcal and the 50, 100 and 150 g amounts are NYUS arithmetic on those rows.