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Sindhi sai bhaji (سائی بھاجی) is about 290 calories per serving — a mashed stew of spinach, dill, fenugreek, and chana daal with a cumin-garlic tarka. It is one of the lightest mains in this hub and one of the highest in fibre, because most of the pot is leafy greens and the only fat is the 2 tablespoons of oil used for the tarka.
Calories in Sindhi Sai Bhaji: the count
~290 calories per serving. A serving is a generous bowl made from 500 g of spinach, a cup of dill and fenugreek, 3/4 cup of chana daal, and 2 tomatoes across 4 people, finished with a tarka of 2 tablespoons of oil, cumin, ginger, garlic, and green chilli. The count is for the bhaji alone; rice or roti on the side is extra.
Why the number for Sindhi Sai Bhaji is so low
- It is mostly greens. Half a kilo of spinach plus dill and fenugreek gives a lot of volume for very few calories.
- Chana daal is the only starch. Three-quarters of a cup across 4 servings adds protein and fibre without making the dish heavy.
- A small tarka. Two tablespoons of oil for the whole pot is the entire fat content.
- No cream, no ghee, no fried onion. The richness comes from mashing the daal into the greens, not from added fat.
Sindhi Sai Bhaji macros at a glance
Sai bhaji is a high-fibre, moderate-protein, low-fat vegetarian dish. Chana daal supplies the protein and most of the carbohydrate, the greens supply fibre and iron, and the oil in the tarka is the only meaningful fat.
How Sindhi Sai Bhaji fits a desi diet
At about 290 kcal this is a main you can eat freely. It pairs naturally with a measured portion of rice or one roti and still lands well under 500 kcal for the plate. The fibre from the greens and daal makes it filling out of proportion to its calories, which is why it is a strong everyday choice for anyone managing weight or blood sugar.
Sindhi Sai Bhaji: full macro breakdown
A ~290 kcal serving of sai bhaji breaks down approximately like this:
| Macro | Amount | % of calories |
|---|---|---|
| Protein | 13-15g | ~19% |
| Fat | 9-11g | ~31% |
| Carbohydrates | 34-38g | ~50% |
| Fiber | 10-12g | — |
| Sodium | 400-550mg | — |
The fibre figure is the standout: between the chana daal and half a kilo of greens, a single serving delivers a large share of the day’s fibre. Protein is respectable for a vegetarian dish thanks to the daal, and fat stays low because the tarka is the only oil.
Sindhi Sai Bhaji portion size comparison
| Portion | Approx. weight | Calories |
|---|---|---|
| Small bowl | ~180g | ~200 kcal |
| Standard serving | ~260g | ~290 kcal |
| Large bowl | ~350g | ~390 kcal |
| Standard + 1 roti | ~260g + roti | ~400 kcal |
| Standard + 1 cup steamed rice | ~260g + rice | ~490 kcal |
| Standard + 1 cup bhuga chawar | ~260g + browned-onion rice | ~560 kcal |
Bhuga chawar, the Sindhi browned-onion rice that traditionally goes with sai bhaji, is cooked with oil and adds more than plain steamed rice.
Frequently asked questions about Sindhi Sai Bhaji calories
Is sai bhaji healthy?
Yes. It is a low-fat, high-fibre dish built on leafy greens and lentils, with iron from the spinach and plant protein from the chana daal.
Is sai bhaji good for weight loss?
It is one of the better choices in this hub. At ~290 kcal a bowl it is filling, and with one roti the whole meal stays around 400 kcal.
Does sai bhaji have protein?
A moderate amount, about 13-15 g per serving, mostly from the chana daal. Serving it with yogurt on the side adds more.
How does it compare with palak gosht?
Palak gosht is about 420 kcal a serving because of the mutton. Sai bhaji delivers the same greens for roughly 130 kcal less.
Can I make sai bhaji with even less oil?
Yes. A single tablespoon of oil is enough for the tarka if you use a small pan, which trims the serving to around 260 kcal.
Tips for a lighter Sindhi Sai Bhaji
- Halve the tarka oil to 1 tablespoon; the cumin and garlic still bloom fine.
- Pair with roti rather than bhuga chawar to keep the plate under 400 kcal.
- Add a cubed potato only if you skip the rice, so you are not doubling the starch.
- Keep the daal at 3/4 cup; more daal makes it heavier without adding much flavour.
- Finish with lemon instead of extra oil for brightness.
For the full step-by-step method, see the Sindhi sai bhaji recipe. For other light vegetarian mains, compare lauki ki sabzi with roti and bhindi with roti.
Get the exact calorie count for Sindhi Sai Bhaji
The tarka oil and what you serve it with move this number most. RotiAI computes the exact kcal for your sai bhaji, and Sehat Mode builds fibre-rich greens like this into a personalized desi diet plan.
