Classical Ayurvedic Profile & Preparation
Vastuka is among the most praised greens of classical texts — tridoshic, laxative-gentle and digestible; winter's wild spinach of North India.
Traditional Preparation (Samskara)
Blanch and fold into raita, saag or dough; a winter green worth seeking out — classical texts rank it above most.
Classical Provenance: Charaka/Bhavaprakasha (vastuka among best shaka).
Synergistic Combinations (Samyoga)
- bathua raita (classic)
- mixed into sarson ka saag
- bathua paratha
Contraindications & Viruddha Āhāra (Food Incompatibilities)
- Contraindication: kidney stones (oxalates, very large amounts)
Verified USDA Nutrition Facts for Bathua (chenopodium)
Complete macronutrient, vitamin, and mineral profile per 100 grams and per 1 cup (30g):
| Nutrient | Per 100g | Per Serving (1 cup) |
|---|---|---|
| Energy (Calories) | 28 kcal | 8 kcal |
| Protein | 2.5 g | 0.8 g |
| Total Carbohydrates | 2.6 g | 0.8 g |
| Dietary Fiber | 4.0 g | 1.2 g |
| Total Sugars | 0.5 g | 0.2 g |
| Total Fat | 0.4 g | 0.1 g |
| Calcium | 211.0 mg | 63.3 mg |
| Iron | 2.66 mg | 0.80 mg |
| Magnesium | 48.4 mg | 14.5 mg |
| Phosphorus | 37.5 mg | 11.3 mg |
| Potassium | 438 mg | 131 mg |
| Sodium | 11 mg | 3 mg |
| Zinc | 0.98 mg | 0.29 mg |
| Copper | 0.10 mg | 0.03 mg |
| Manganese | 1.58 mg | 0.47 mg |
| Selenium | 1.4 µg | 0.4 µg |
| Vitamin C | 41.0 mg | 12.3 mg |
| Vitamin A (RAE) | 1075.0 µg | 322.5 µg |
| Vitamin E | 0.25 mg | 0.07 mg |
| Vitamin K | 224.0 µg | 67.2 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.02 mg |
| Riboflavin (Vitamin B2) | 0.51 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.54 mg | 0.16 mg |
| Vitamin B6 | 0.17 mg | 0.05 mg |
