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Sanah Calories
Leafy green vegetable, low in calories, provides fiber and micronutrients
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Sanah (70 g) has 22 calories. That works out to 32 calories per 100 g. It contains 3.6 g of carbs, 2.2 g of protein, 0.3 g of fat and 2 g of fiber. Its 196 µg of Vitamin K covers 163% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sanah Nutrition Facts
Selected: 1 cup (chopped) · 70 g
22
KCAL / 70G
Carbs
3.6g
· 1% DV
Protein
2.2g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 34% · Fat 10%
Sanah nutrition facts table · 1 cup (chopped) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 39 mg | 2% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 2.2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Sanah?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 70 g | 22 kcal |
| 1 piece (whole) | 25 g | 8 kcal |
| 1 serving (small) | 90 g | 29 kcal |
| 100 g | 100 g | 32 kcal |
| 5 piece (whole) | 125 g | 40 kcal |
| 2 cup (chopped) | 140 g | 45 kcal |
| 1 serving (medium) | 150 g | 48 kcal |
| 1 serving (large) | 220 g | 70 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Sanah
What is Sanah, and how is it usually eaten?
Sanah is a leafy green vegetable. Its leaves can be eaten raw when fresh and thoroughly washed, or cooked in dishes such as soups, sautés, and vegetable stews.
How do you cook Sanah without overcooking it?
Cook Sanah briefly, adding the leaves toward the end of a soup or sauté. Leafy greens shrink as they cook, so use the leaves’ tenderness—not their uncooked volume—to judge when they are ready.
Can you eat Sanah raw in a salad?
Yes, Sanah can be eaten raw if the leaves are fresh and washed thoroughly. Rinse them individually under running water to remove any grit, then dry them well so they do not water down the salad.
Can Sanah be used instead of spinach?
Yes, Sanah can stand in for spinach in many cooked recipes. The leaves may differ in thickness and cooking time, so add them gradually and check their texture before serving.
What does Sanah taste like?
Sanah has the taste of a leafy green, which can vary with freshness and growing conditions. Try a small amount raw or lightly cooked first, then pair it with seasonings and ingredients you already enjoy.
How should you wash Sanah leaves to remove grit?
Separate Sanah leaves and discard damaged parts. Swish the leaves in a bowl of cold water, lift them out so grit stays behind, and repeat with fresh water if the bottom of the bowl is still sandy.
How do you keep Sanah fresh in the refrigerator?
Keep Sanah unwashed and dry in the refrigerator, loosely wrapped or in a breathable produce bag. Wash only the leaves you plan to use; trapped moisture can make leafy greens spoil faster.
Can you freeze Sanah for later use?
Yes, Sanah can be frozen, though thawed leaves are better for cooked dishes than salads because they soften. Wash and dry the leaves, divide them into useful portions, and freeze them in a sealed container.
Can Sanah be added to eggs or an omelet?
Yes, Sanah works well with eggs. Briefly wilt the leaves in a pan before adding beaten eggs; this releases excess moisture and helps keep the finished omelet from becoming watery.
Is Sanah a good choice for a varied everyday diet?
Yes, Sanah can be one of the leafy vegetables in a varied eating pattern. Rotate it with other vegetables rather than relying on one green, which gives meals a broader mix of foods.
Sanah Vitamins & Minerals
Vitamins
Vitamin K
196µg · 163% DV
Vitamin C
26.6mg · 30% DV
Vitamin A
238µg · 26% DV
Folate
59.5µg · 15% DV
Minerals
Manganese
0.29mg · 13% DV
Calcium
84mg · 8% DV
Iron
1.47mg · 8% DV
Magnesium
34mg · 8% DV
Potassium ⭐
217mg · 6% DV
Sodium
39mg · 2% DV
Sanah Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sanah
To burn the 22 calories in 1 cup (chopped) (70 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Sanah?
Sanah is an edible leafy green. The leaves are washed and used either raw or cooked; how they are prepared can vary by region and by the type available. Where Sanah is sold, it can be handled much like other tender cooking greens.
Try it in a salad, briefly sautéed as a side, or stirred into soup, eggs or a vegetable dish. Its flavour is gently green, and the leaves shrink as they cook. Sanah is low in calories and provides fibre and micronutrients, making it an easy way to add greens to a meal. For a lighter preparation, cook it with just a little oil; lemon, garlic and yoghurt pair well with it.
How Nutritious Is Sanah?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Sanah Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sanah Contain Allergens?
No known major allergens
Which Diets Is Sanah Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Sanah Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.