Ponnaganni: nutrition for pregnancy & family
Also known as Matikaduri, Khanchari, Saranthi na pan, Saranthi sag, Honagone soppu, Ponnaganni cheera, Phakchet, Madarangh, Ponnaganni keerai, Ponnaganti koora, Kunte ki bhaji. Food group: Green Leafy Vegetables. Vegetarian.
What 100 g gives you in pregnancy
| Folate | 48 mcg — 8% of the daily need in pregnancy |
- Folate lowers the risk of neural tube defects, which form in the first weeks of pregnancy.
Daily requirements are NIH / US Dietary Reference Intakes recommended intakes for pregnancy. Requirements differ by country — folate is 600 mcg in US guidance against 570 mcg in India's — so percentages are only meaningful against the authority named here. They are for 100 g of this food and are a guide, not a meal plan; your doctor may advise different amounts for you.
Explore further
Ponnaganni is a notable source of folate, iron, calcium and vitamin c — see what each does in pregnancy.
More green leafy vegetables: Agathi leaves, Amaranth leaves, green, Amaranth leaves, red and green mix, Amaranth leaves, red mix, Amaranth spinosus, leaves, green mix, Amaranth spinosus, leaves, red and green mix.
Ponnaganni in Indian languages
| Assamese | Matikaduri |
| Bengali | Khanchari |
| Gujarati | Saranthi na pan |
| Hindi | Saranthi sag |
| Kannada | Honagone soppu |
| Malayalam | Ponnaganni cheera |
| Manipuri | Phakchet |
| Marathi | Saranthi sag |
| Odia | Madarangh |
| Tamil | Ponnaganni keerai |
| Telugu | Ponnaganti koora |
| Urdu | Kunte ki bhaji |
Regional names as recorded by ICMR-NIN in the Indian Food Composition Tables.
Nutrition per 100 g
| Energy | 51 kcal |
| Protein | 5.3 g |
| Fat | 0.7 g |
| Carbohydrate | 5.2 g |
| Fibre | 6.7 g |
| Iron | 3.9 mg |
| Calcium | 388 mg |
| Folate | 48 mcg |
| Vitamin C | 103.0 mg |
Why it can help during pregnancy
- Iron: Iron supports the extra blood your body makes during pregnancy.
- Folate: Folate supports your baby's early neural development.
- Calcium: Calcium helps build your baby's bones and teeth.
- Vitamin C: Vitamin C helps your body absorb iron from food.
Consensus public-health guidance (WHO / ICMR-NIN). A balanced, varied diet matters more than any single food.
Nutrition source: ICMR-NIN — Indian Food Composition Tables (IFCT). Values are typical per 100 g and vary by variety and preparation.
Educational information, not medical or dietary advice. Most everyday foods are fine in normal amounts — ask your doctor or dietitian about anything specific to your pregnancy.