Chicken saag calories come to 331 for one 283 g packaged meal with basmati rice, or 117 per 100 g. Half of those calories come from carbs, mostly the rice, so protein stays at a moderate 17 g per meal while sodium already reaches 620 mg, or 27% of the daily value.
331kcal
1 meal · 283 g, packaged with rice, per label
20%protein
17 gProtein
42 gCarbs
11 gFat
How to burn off 331 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged with rice, per label · per 283 g
Calories
331 kcal
Protein
17 g
Carbohydrate
42 g
Fat
11 g
Saturated fat
3 g
Cholesterol
51 mg
Sodium
620 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Chicken saag: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 meal (283 g)
331
17 g
42 g
11 g
620 mg
17%
100 g
117
6 g
14.8 g
3.9 g
219 mg
6%
3 × 1 meal (283 g)
993
51 g
1,859 mg
5 × 1 meal (283 g)
1,656
85 g
3,099 mg
One tray is a 331-calorie meal, two is 662
These numbers come from a packaged chicken saag sold with basmati rice, so the default serving is the whole tray: 283 g and 331 calories. That covers 17% of the daily value for calories and 34% of the daily value for protein. For a ready meal that includes its own rice, that is a fairly contained number.
The total climbs fast once you double up. Two trays weigh 566 g and bring 662 calories with 34 g of protein. Three trays reach 849 g, 993 calories and 51 g of protein, which is more than most people would eat in one sitting but shows how quickly a shared freezer haul adds up across a week.
If you split a tray, plate it with extra sides or eat only part of it, weigh what lands on your plate. At 117 calories per 100 g, a kitchen scale turns any portion into an honest number. BodyPal can also log the meal from a photo if you would rather skip the scale.
Half the calories come from the rice
The calorie split is 50% carbs, 30% fat and 20% protein. Per 100 g that works out to 14.8 g of carbs, 3.9 g of fat and 6 g of protein. Spinach and chicken alone would lean much harder toward protein; the basmati rice in the tray is what pulls the balance toward starch.
That is not a flaw, just a different kind of meal than the name suggests. A full tray gives you 42 g of carbs, 11 g of fat and 17 g of protein. Saturated fat is low at 1.1 g per 100 g, and sugar is barely there at 0.7 g per 100 g, or 2 g for the whole meal.
Fiber is modest too: 1.1 g per 100 g and 3.1 g per tray. If you want the meal to keep you full for longer, the protein and fiber are the levers to pull, not the calories, which are already moderate.
Sodium is the row to watch
One tray carries 620 mg of sodium, 27% of the daily value in a single meal. Per 100 g it is 219 mg, or 10% of the daily value. For a packaged curry-style dish that is on the moderate side, but it is still the number on the label that moves fastest relative to the calories.
Look at what happens with more than one tray. Two meals bring 1,240 mg of sodium, three bring 1,859 mg, and five trays across a few days add up to 3,099 mg. If you watch sodium, the rest of your day matters more after a ready meal like this: salty snacks, bread and sauces stack on top quickly.
Cholesterol is low at 18 mg per 100 g, so it is not a row that needs much attention here. Sodium is the one to keep an eye on.
A moderate meal that leaves room on the plate
At 331 calories, one tray leaves plenty of room in a day of eating, which makes it easy to build around. The gap is protein and fiber rather than energy. A side of plain yogurt, a handful of extra cooked chicken or a bowl of lentils raises protein without changing the character of the meal.
Vegetables are the simplest add-on. A cucumber and tomato salad or a pile of steamed greens adds volume and fiber for very few calories, and helps the meal feel bigger than its 283 g. Skip naan if the goal is to keep carbs in check, since the rice already supplies them.
If you eat chicken saag often, pay attention to the rest of the day's sodium more than its calories. That one adjustment does more for the overall picture than swapping the tray for something else.
How does chicken saag compare?
Here is how chicken saag stacks up against chicken curry, chicken korma and chicken masala, per 100 g and per usual serving.
Verdict: On calories the gap is small: chicken saag has 117 per 100 g against 107 for the other three, and most of that difference is the rice in the tray. Pick chicken saag if you watch sodium, since it carries 219 mg per 100 g versus 376 mg, but pick chicken curry if you want more protein at 6.5 g per 100 g against 6 g.
Most popular chicken saag brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Saffron Road Chicken Saag With Basmati Rice10 oz · 283 g117 kcal
2American Halal Company Chicken Saag With Basmati Rice10 oz · 283 g117 kcal
A 10 oz (283 g) chicken saag with basmati rice meal is 331 calories. Per 100 g it is 117 calories.
Is chicken saag good for weight loss?
At 117 calories per 100 g it is one of the lighter Indian chicken dishes, and a full 283 g meal is 331 calories with 17 g protein and 11 g fat.
Chicken saag or chicken curry: which has fewer calories?
Chicken curry is lower at 107 calories per 100 g against 117 for chicken saag, so a 283 g portion is 303 calories against 331.
How much protein is in chicken saag?
About 6 g of protein per 100 g, which is 17 g in a 283 g meal with rice.
What are the macros in chicken saag?
Per 100 g, chicken saag has 6 g of protein, 14.8 g of carbs and 3.9 g of fat. By calories that is 50% carbs, 30% fat and 20% protein, with the rice supplying most of the carbs.
How many calories are in 100 g of chicken saag?
There are 117 calories in 100 g of chicken saag with basmati rice. That is 6% of the daily value for calories, so weighing a partial portion gives you an accurate count quickly.
How much sodium is in chicken saag?
A 283 g meal of chicken saag has 620 mg of sodium, which is 27% of the daily value. Per 100 g it has 219 mg, or 10% of the daily value.
How many carbs are in a chicken saag meal?
One 283 g chicken saag meal has 42 g of carbs, including 3.1 g of fiber and 2 g of sugars. Carbs make up 50% of its calories, largely from the basmati rice.
How much fat is in chicken saag?
A full chicken saag meal has 11 g of fat, and 100 g has 3.9 g, of which 1.1 g is saturated. Fat supplies 30% of the meal's calories.
