Green Leafy Vegetables in India: Palak, Methi, Amaranth and Arbi Leaves Compared per 100 g (IFCT 2017)
Palak, methi, chaulai and arbi leaves are the leafy greens Indian kitchens name most, and they are not interchangeable. This guide puts 7 IFCT 2017 leaf rows side by side per 100 g from the ICMR-NIN Indian Food Composition Tables 2017: energy (kcal), protein (g) and total dietary fibre (g) from Table 1, calcium (mg) and iron (mg) from Table 5, folate (µg) and vitamin C (mg) from Table 2, then what 50 g of each holds by our arithmetic. It reports the raw leaf, not how much the body absorbs or what is left after cooking, which IFCT does not report.
The short answer
By IFCT 2017, per 100 g of raw leaves, green amaranth leaves have the most calcium (330 mg) and vitamin C (83.54 mg), beet greens the most iron (5.80 mg), colocasia leaves the most folate (159 µg) and fibre (5.60 g), and tender pumpkin leaves the most protein (4.21 g). Spinach has the lowest energy (24 kcal), the second most folate (142 µg) and the least calcium (82.29 mg) and iron (2.95 mg) of the 7 rows. Our reading: no single leaf leads on everything, so the table is a comparison of rows, not a ranking of foods.
Energy, protein and fibre per 100 g
Each row is one IFCT 2017 Table 1 row (proximate principles and dietary fibre), per 100 g edible portion as listed in the book, mean values as printed, with the number of regions IFCT measured in Tables 1, 5 and 2 (the same for each leaf). Energy is the book's kilojoules divided by 4.184, to the nearest kcal. All leaves are raw.
| Leaf (IFCT row) | Energy kcal | Protein g | Fibre g | Regions |
|---|---|---|---|---|
| Spinach, raw (palak) (C033) | 24 | 2.14 | 2.38 | 6 |
| Fenugreek leaves, raw (methi) (C020) | 34 | 3.68 | 4.90 | 5 |
| Amaranth leaves, green (chaulai) (C002) | 31 | 3.29 | 4.41 | 6 |
| Colocasia leaves, green (arbi leaves) (C018) | 43 | 3.42 | 5.60 | 6 |
| Pumpkin leaves, tender (C030) | 44 | 4.21 | 2.25 | 6 |
| Radish leaves (mooli leaves) (C031) | 26 | 2.22 | 1.82 | 6 |
| Beet greens (C009) | 35 | 2.38 | 3.64 | 6 |
Calcium and iron per 100 g
Each row is one IFCT 2017 Table 5 row (minerals and trace elements), the Calcium (CA) and Iron (FE) columns, in mg per 100 g edible portion as listed in the book, mean values as printed.
| Leaf (IFCT 2017 row) | Calcium mg per 100 g | Iron mg per 100 g |
|---|---|---|
| Spinach, raw (palak) (C033) | 82.29 | 2.95 |
| Fenugreek leaves, raw (methi) (C020) | 274 | 5.69 |
| Amaranth leaves, green (chaulai) (C002) | 330 | 4.64 |
| Colocasia leaves, green (arbi leaves) (C018) | 216 | 3.41 |
| Pumpkin leaves, tender (C030) | 271 | 5.58 |
| Radish leaves (mooli leaves) (C031) | 234 | 3.82 |
| Beet greens (C009) | 151 | 5.80 |
Folate and vitamin C per 100 g
Each row is one IFCT 2017 Table 2 row (water soluble vitamins), the Total Folates (B9, FOLSUM) column in µg and the Total Ascorbic Acid (VITC) column in mg, per 100 g edible portion, mean values as printed.
| Leaf (IFCT 2017 row) | Total folates µg per 100 g | Vitamin C mg per 100 g |
|---|---|---|
| Spinach, raw (palak) (C033) | 142 | 30.28 |
| Fenugreek leaves, raw (methi) (C020) | 75.26 | 58.25 |
| Amaranth leaves, green (chaulai) (C002) | 70.33 | 83.54 |
| Colocasia leaves, green (arbi leaves) (C018) | 159 | 40.71 |
| Pumpkin leaves, tender (C030) | 33.82 | 12.33 |
| Radish leaves (mooli leaves) (C031) | 53.14 | 65.76 |
| Beet greens (C009) | 11.52 | 35.83 |
Only rows measured in 5 or 6 regions are used. Drumstick leaves (C019, 3 regions), mustard leaves (C026, 3 regions), ponnaganni (C029, 2 regions) and red amaranth (C003, 1 region) are measured in fewer and are left out. Cauliflower leaves, cabbage and betel leaves are also not compared here, and coriander and curry leaves are eaten in grams, so they are left out too.
What 50 g holds, with a weight we chose
IFCT lists leaves per 100 g, so a serving needs a weight, and 50 g of raw leaves is ours. Each figure is the value per 100 g times 50, divided by 100, to the nearest 0.01 (energy to the nearest kcal, from the kcal in the first table). These are raw-leaf values, not what is left in cooked palak or saag.
| Serving | kcal | Ca mg | Fe mg | Folate µg |
|---|---|---|---|---|
| 50 g raw spinach (C033) | 12 | 41.15 | 1.48 | 71.00 |
| 50 g raw fenugreek leaves (C020) | 17 | 137.00 | 2.85 | 37.63 |
| 50 g raw green amaranth leaves (C002) | 16 | 165.00 | 2.32 | 35.17 |
| 50 g raw colocasia leaves (C018) | 22 | 108.00 | 1.71 | 79.50 |
| 50 g raw tender pumpkin leaves (C030) | 22 | 135.50 | 2.79 | 16.91 |
| 50 g raw radish leaves (C031) | 13 | 117.00 | 1.91 | 26.57 |
| 50 g raw beet greens (C009) | 18 | 75.50 | 2.90 | 5.76 |
What the numbers say
- Calcium is highest in amaranth, methi and pumpkin leaves. 330, 274 and 271 mg per 100 g, against 82.29 mg for spinach, so 50 g of raw amaranth leaves holds about 165.00 mg and 50 g of spinach about 41.15 mg.
- Iron is highest in beet greens, methi and pumpkin leaves. 5.80, 5.69 and 5.58 mg per 100 g, against 2.95 mg for spinach.
- Folate is highest in colocasia leaves and spinach. 159 and 142 µg per 100 g, against 11.52 µg for beet greens.
- Vitamin C is highest in amaranth and radish leaves. 83.54 and 65.76 mg per 100 g, against 12.33 mg for pumpkin leaves.
For full rankings, see iron-rich vegetarian foods, calcium-rich vegetarian foods, folate-rich vegetarian foods, vitamin C-rich foods, vitamin K-rich vegetarian foods, beta-carotene-rich vegetarian foods and high-fibre vegetarian foods; for calories in the same vegetables, see calories in common Indian vegetables.
What the guidelines and requirement tables say
The Dietary Guidelines for Indians 2024 say (PDF page 66) that every individual should consume at least 400 g of vegetables a day, made up of 100 g of green leafy vegetables, 250 g of other vegetables and 50 g of roots and tubers. The ICMR-NIN 2020 brief note on nutrient requirements for Indians (PDF page 6) lists, in its Table 3 (males) and Table 4 (females), a calcium RDA of 1000 mg for both, with an EAR of 800 mg; an iron RDA of 19 mg and 29 mg, with EARs of 11 mg and 15 mg; a folate (µg DFE) RDA of 300 and 220, with EARs of 250 and 180; and a vitamin C RDA of 80 mg and 65 mg, with EARs of 65 mg and 55 mg. This page quotes these figures as written and does not turn the table values into a share of them: they are targets for a day, and a table of leaves does not tell you what you eat or absorb.
What this page leaves out
- Absorption and cooking: IFCT 2017 reports the nutrients in the raw leaf, not how much the body takes up or what is left in cooked palak, saag, methi sabzi or paratha, and we did not read a source that gives this for Indian foods.
- Cooked foods with no IFCT row, and packaged or frozen leaves.
- Leaves with fewer than 5 regions, including drumstick leaves and mustard leaves (sarson), and the other nutrients in the same tables.
- How much of any leaf to eat: the guideline figure above is quoted, not recommended by this page.
- Whether you have enough of any nutrient: only a doctor or registered dietitian can tell you that.
A note on health
This article is general educational content, not medical advice. It does not say that any leaf prevents or treats any condition. If you are pregnant or breastfeeding, follow a restricted diet, have a medical condition, take medicines or supplements or have been told a nutrient is low, talk to a doctor or registered dietitian about your own situation before changing your diet.
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Join the NYUS waitlistFrequently asked questions
Which leafy green has the most calcium?
In IFCT 2017 Table 5, per 100 g of raw leaves, green amaranth leaves (C002) have the most calcium of the 7 leaves here at 330 mg, then fenugreek leaves (C020) 274 mg, tender pumpkin leaves (C030) 271 mg and colocasia leaves (C018) 216 mg, against 82.29 mg for spinach (C033).
Which leafy green has the most iron?
Per 100 g, IFCT 2017 lists beet greens (C009) at 5.80 mg of iron, fenugreek leaves (C020) 5.69 mg, tender pumpkin leaves (C030) 5.58 mg and green amaranth leaves (C002) 4.64 mg, with spinach (C033) at 2.95 mg. IFCT reports the iron in the leaves, not how much the body absorbs.
Is spinach the best leafy green?
This page does not rank leaves overall. By IFCT 2017, spinach has the lowest energy (24 kcal per 100 g), the second most folate (142 µg, after colocasia leaves at 159 µg) and the least calcium (82.29 mg) and iron (2.95 mg) of the seven leaves, so the leaders differ by nutrient.
What do the Dietary Guidelines for Indians say about green leafy vegetables?
The Dietary Guidelines for Indians 2024 (ICMR-NIN, PDF page 66) say that every individual should consume at least 400 g of vegetables a day, of which green leafy vegetables are 100 g, other vegetables 250 g and roots and tubers 50 g. This page quotes the guideline and gives no advice of its own.
How much calcium, iron, folate and vitamin C do I need?
The ICMR-NIN 2020 brief note (PDF page 6) lists a calcium RDA of 1000 mg for males and females (EAR 800 mg), an iron RDA of 19 mg for males and 29 mg for females (EARs 11 mg and 15 mg), a folate RDA of 300 µg DFE for males and 220 µg DFE for females (EARs 250 and 180) and a vitamin C RDA of 80 mg and 65 mg (EARs 65 and 55). This page does not say whether you are getting enough. If you take supplements or medicines, or have a medical condition, ask a doctor or registered dietitian.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1 (Proximate Principles and Dietary Fibre), Energy (ENERC, kJ), Protein (PROTCNT) and Total Dietary Fibre (FIBTG) columns, per 100 g edible portion, rows opened and read from the PDF on 24 Oct 2026: C002 (PDF page 43); C009, C018, C020 (PDF page 44); C030, C031, C033 (PDF page 45). Table 5 (Minerals and Trace Elements), Calcium (CA) and Iron (FE) columns: C002 (PDF page 155); C009, C018, C020 (PDF page 157); C030, C031, C033 (PDF page 159). Table 2 (Water Soluble Vitamins), Total Folates (FOLSUM, µg) and Total Ascorbic Acid (VITC, mg) columns: C002 (PDF page 73); C009, C018, C020 (PDF page 74); C030, C031, C033 (PDF page 75).
- ICMR-NIN, Nutrient Requirements for Indians 2020, brief note, Tables 3 and 4, PDF page 6.
- ICMR-NIN, Dietary Guidelines for Indians 2024, PDF page 66.
The serving weight and the serving figures are NYUS's own arithmetic, and every sentence starting "Our reading" is NYUS opinion, not from a study. Names in brackets are our matching to the IFCT row names.